Training Log Archive: artsosa

Decided to test out the heel, it didn't really bother me when I was running. Just took it easy. NO HR, NO GPS Guesstimate on distance. Felt fine. But then later in the day when I stood up I felt it again. I almost think it may be my achilles where it attaches to the heel. not sure.

200 w/u
10x75 as a 75 free then a 75 as back, breast, free(per length)
(5x) 300 + 4x50 I did all 300's as free, the 50s were descending kicking, back, free, free, 1:05, 1:00, :55, :50

was swimming low 1:20's for the 300's and last one was at 1:20 even. feeling better, swimming faster with less effort.

then we did a relay for 400 with one guy doing a 50 and then other guy out on deck holding a plank position. Fast out and 3 breaths on the way back. Get out of pool and touch guy on head.

I think I am missing some workouts.

no HR and no GPS

first ride in two weeks. Haven't ridden rode in about 4 weeks. Longest ride since Aquabike.

I was only planning on riding about 2hrs but was not feeling too bad and decided to up it to 3hrs.

Well the good news is my heel wasn't hurting while riding. I thought I was pushing more watts on the climbs and when standing up. The steady state is not bad. I actually rode better than I thought I would . I was feeling tired towards the end but that was probably a combination of doing a couple hard efforts in between and also running out of Calories and the heat. It got really hot out there in Corona! I did the climb at the turnaround out of the saddle and I was holding about 450W for about 1/2 the climb and as it got steeper I was holding about 520W. I was standing but I wasn't going all out. I got to figure that is from the CF. I have to think the Squats, Front Squats, Cleans, Jerks, Burpees, etc. have helped my leg strength and given it some top end power. I usually climb that section at about 7mph. Well standing I was climbing it at 14mph. I have also been slowly leaning up. I have no doubt I could hold +500W for a minute if I climb it standing all out. I hate to admit it but I think that CF is helping out my top end biking! I also hit 800+W and I never even tried to hit a max watt output. My All time Max output is 1200+W and about 1000W for 10sec. That I did earlier this year in the off season but at that time I was trying to hit an all time max.

Well I was going to try and ride this morning but my heel started bothering me after yesterdays CF workout. It didn't feel all that great this morning so I will try to do a very easy bike tomorrow after the Saturday swim.


I Think that CF is actually helping my swim. My back was still feeling a little tired from the CF but I was able to swim better than I expected. My kick seems to be getting stronger and my core is way stronger. Today I was swimming fly and it wasn't feeling hard. I can really dolphin kick now. I think that is all thanks to CF. I don't think I get as winded either, I just don't know if that is from the CF workouts or not. It probably has something to do with it since most Workouts in CF seem to be at VO2 Max or close to it.


200 w/u

150, 3x25 kick, 3x25 free (x2)


main set was x4 as free, free, fins, fly with fins(did the 150 as free)

8x25 as 6 strokes fast, 8 strokes fast, 10 strokes fast, easy(in sets of 2)

50 fast (did a :32 free and a :29 fins was happy with both of them as I didn't go all out)

150 easy

100 c/d

C • You got me by a second on t... 2

CF W/U 1K row then 2x10 squats, pushups and rotations 2x high knees, butt kickers, punter kicks and lunges

We did some work on the deadlift pretty much all form and technique work. went pretty easy bar, then 65lbs, 95lbs then 115lbs. didn't count the reps or sets but probably something like 5x3 with the heavier weight. If felt pretty easy.

Then we got some kettle bells we worked on form and technique. Started with 24lbs and then did 35lbs(I think those were the weights). did some more of these don't really remember how many maybe 5x3 reps or so not sure.



WOD 200M run, 10x KBS with 35lbs, then 15 burpees (X5) with a 2min. rest after each round.

Started the first one at 2:28 and the next 3 were in the low 2:3X. She wanted me to go hard on the last one and I went 2:10 on the last one. I think total time was 20:20. I was just a little cautious on the kettle bell swings. and was taking too long in between reps. The Burpees are getting easier. I realized that if I come up off the ground with my legs closer to my arms it is much easier to get up. I don't use as much legs and don't get as tired.

I think this was a really good workout. It is funny how doing those kettle bell swings and those Burpees not only get your entire body tired and get you winded but also really tax the legs. I couldn't believe that I actually was having my legs tighten up on run on the 4th and 5th repeats And I was only running 200M!

I can really see this workout increasing my VO2!

This was the first time I have run in about 2 weeks. The Heel didn't really bother me much. But I did feel it after the workout. I may try to do an easy run on sunday maybe 20 to 30min and maybe even on the tread mill. Will try to do an easy bike ride tomorrow and see how it feels on the bike.

300 free, 100 kick, 350 free, 100 kick, 300 free 100 kick, 50 free

I felt really sore from the CF the day before but I loosened up and thought I was was swimming well towards the end.



100 w/u

6x100 on 1:40 we missed a 50 because we had to switch lanes.

5x600 on 9:15 this interval felt a little easy

then 5x300 on 4:30 did the first three no gear and was getting tired so put on fins for the last 2.



no w/d

CF basic w/u 1K row 2x10 pushups, squats, rotations. 2x high knees, butt kicks, punter kicks and lunges.

practicing technique on front squats and power presses.

did quite a few front squats with just the bar and then with about 95lbs.

then started to go for a 1 rep max on front squat: 95x5, 115x3, 135x2, 155x1, 165x1, 175x1.

then did a few power presses with 95lbs about 5x3reps.

then some power cleans with bar and then a little more weight and then 95lbs.

main set was supposed to be 5x95lbs power cleans and then 5x95lbs power presses x 8 on 2min.

did the first 4 sets on 2min. then she gave me 4min rest. My grip was really giving out from just holding the bar during the power cleans. As I did not set the bar down to rest and I continued into the power presses right from the last power clean.

Front Delts are getting a little stronger. Squatting is getting stronger. Cleaning is coming back!

easy swim 300, 100kick, 400, 100 kick, 400, 100 kick

took the day off swimming yesterday as I had been swimming for 6 straight days. Back still felt a little tired today. I didn't feel winded but lats were tired. hopefully swimming will keep on improving.



200 w/u

4x100 on 1:40 4x50 IM on :50

1x50 then 4x200 on 3:10

2x50 then 3x200 on 3:05

3x50 then 2x200 on 3:05

4x50 then 200 on 3:00

100 c/d