Training Log Archive: OLIn the 1 days ending Mar 7, 2016:
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| Mo |
Monday Mar 7, 2016 #
8 AM
Cycling - Trainer (fluid) (Short Hills) 1:10:00 [4] *** 20.8 mi (3:22 / mi)
ahr:127 max:152
MIN AVG MAX
Power 59 156 298 W
Heart Rate 80 127 152 bpm
Cadence 19 77 109 rpm
Speed 14.3 17.8 23.2 mph
Pace 04:11 03:22 02:35 min/mi
Temperature 66 68 68 F
TSS 66.4
Work 656 kJ
IF 0.76
NP 170 W
VI 1.09
Pw:Hr -6.15%
EF 1.34
W/kg 2.07
9x1' of hills at FTP
-ended up averaging wattage between 250 and 280
Power 59 156 298 W
Heart Rate 80 127 152 bpm
Cadence 19 77 109 rpm
Speed 14.3 17.8 23.2 mph
Pace 04:11 03:22 02:35 min/mi
Temperature 66 68 68 F
TSS 66.4
Work 656 kJ
IF 0.76
NP 170 W
VI 1.09
Pw:Hr -6.15%
EF 1.34
W/kg 2.07
9x1' of hills at FTP
-ended up averaging wattage between 250 and 280
11 AM
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
Chiro work at RVH with Jeff.
Need to see Amber for Graston work.
Need to see Amber for Graston work.
12 PM
Strength, Core, Stretch (Weakness Focus) 20:00 [1] **
Gluteus work and some stretching
1 PM
Swim - pool (8x100s & 5x50s AO) 45:00 [3] ** 2.2 km (20:27 / km)
350 w.u.
5 x 50 pull drill
8 x 100 on 1:45, hold 1:34-1:37
5 x 50 on 1:00, hold 39-40 s
600 Form w.d
5 x 50 pull drill
8 x 100 on 1:45, hold 1:34-1:37
5 x 50 on 1:00, hold 39-40 s
600 Form w.d