Training Log Archive: OL

In the 1 days ending Apr 2, 2019:

activity

time

miles

Cycling - Trainer (fluid)

1:00:00

17.34

(3:28)

27.9

(2:09)

Swim - pool

38:00

1.12

(33:59)

1.8

(21:07)

Total

1:38:00

18.45

(5:19)

29.7

(3:18)

1:38

0:00

5 AM

Swim - pool (Recovery ) 38:00 [1] * 1.8 km (21:07 / km)

4 x 200 kick w flippers
4 x 200 e/t mix of pull/swim/scull

5 PM

Cycling - Trainer (fluid) (SPENCER) 1:00:00 [5] **** 27.9 km (2:09 / km)
ahr:135 max:166

Spencer is 5x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals.
Try to keep your cadence high, 90-100rpm is recommended.