Training Log Archive: OLIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Physio, Chiro, IMS.. (massage) 1:00:00 [0]
Swim - pool (6 x 200) 33:00 [3] ** 1.8 km (18:20 / km)
weight:165lbs (sick)
6 x 200 on 3:40, holding 3:10 down to 3:07
1 x 200 w.d.
Felt alright. I didn't know how I was going to feel as I'm still a bit sick, and didn't want to aggravate it any more.
Monday Sep 29, 2014 #
Swim - pool (KICK) 35:00 [3] ** 1.2 km (29:10 / km)
(sick)
Still sick so I didn't want to get water in the ears nor pressure from flipturns.
My kick is terrible!
(THIS SESSION WAS DONE SUNDAY 27th)
Sunday Sep 28, 2014 #
Run - outside (LONG RUN (2:15)) 2:15:21 [3] *** 20.56 km (6:35 / km) +365m 6:03 / km
ahr:145 max:160 slept:8.0 weight:165lbs (sick) shoes: Asics Gel Trainers (4)
Found a new trail at the Golf Course ("CaddyTrack")
Longest run of the year.
Hips were sore still.
Still sick so I tried to run slow and not over exert myself..
I know this is the longest baseline run and I'll have to add speed to future long runs..
(THIS SESSION DONE MONDAY 28th)
Friday Sep 26, 2014 #
Strength, Core, Stretch (Upper body & Core) 1:00:00 [1] **
weight:165.2lbs (sick)
Janes and core work as well.
Spent lots of time stretching and rolling with roller and lacrosse ball.
Was going to do my long run today but it was raining, and when I went to run on the treadmill, my L glute was really sore so I didn't push it.
Will try this longest run of this season on Sunday after work.
Starting to feel a bit sick as well so I didn't swim either.
Need to eat, rest and sleep.
Thursday Sep 25, 2014 #
Cycling - Time Trial bike (LONG BIKE (6.5 hrs)) 6:31:40 [3] *** 192.0 km (2:02 / km) +923m 2:00 / km
ahr:128 max:153 slept:7.0 weight:163.2lbs (sick)
Max Power: 437 W
Max Avg Power (20 min): 190 W
Normalized Power (NP): 176 W
Intensity Factor (IF): 0.816
Training Stress Score (TSS): 409.5
FTP Setting: 216 W
Work: 3,707 kJ
Longest ride of the year. I threw in some efforts here and there ranging from 15 minutes down to 7 minutes.
Took the hilly sections easier and tried to manage efforts.
After a while, I couldn't get my HR up any more and I was pretty tired.
I knew that this was the base for the remainder of the long runs, so I wasn't worried about pace.
Proud of myself for doing this one.
Felt a bit of a cold coming on this morning though...
I probably could have used some salt. I did eat some salted peanuts around hour 4, but it kind of gave me bit of a stomach ache
1/2 a Cliff bar every hour 6*40 g CHO
1 gel = 20 g CHO
3 IMP = 1800 ml + 34*3 g CHO
1 Gatorade = 950 ml + 34 g CHO
1/2 Gatorade. = 500 ml + 34 g CHO
163.2 lbs to finish, no pre-ride weight. NEED TO LOSE MORE WEIGHT!!
Run - outside (Transition Run Z5-Z3) 28:30 [3] ** 5.25 km (5:26 / km) +36m 5:15 / km
ahr:141 max:151 shoes: Pearl Izumi
Otherwise felt pretty good on this one.
10 min Z4
10 min Z3
10 min Z2
1 8:15.1 1.61 5:08
2 8:50.7 1.61 5:30
3 8:56.3 1.61 5:33
4 2:28.2 0.43 5:41
Wednesday Sep 24, 2014 #
Cycling - Time Trial bike (3 Hour spin) 3:13:57 [3] * 90.0 km (2:09 / km) +515m 2:06 / km
ahr:121 max:146
Max Power: 414 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 167 W
Intensity Factor (IF): 0.772
Training Stress Score (TSS): 176.4
FTP Setting: 216 W
Work: 1,636 kJ
Was going to run 1 hour after this but didn't want to try and "make up the workout"
Swim - pool 45:00 [2] 2.0 km (22:30 / km)
500 kick
500 pull with paddles and buoys.
Tuesday Sep 23, 2014 #
Cycling - Time Trial bike (Easy Spin) 1:35:29 [2] * 41.06 km (2:20 / km) +325m 2:14 / km
ahr:116 max:143
Cycling - CX warm up/down (CX Race ) 14:08 [2] *** 3.02 km (4:41 / km) +53m 4:18 / km
ahr:138 max:157
Challenging course with 1 carry climb and 2 tight turns.
Cycling - CX (CX Race Tues Capilano) 25:25 [5] **** 7.88 km (3:14 / km) +143m 2:57 / km
ahr:168 max:183
I got left behind in the start but held on fairly well.
I'll have to work on this for next year, but I'm already looking forward to racing cross a bit more.
I may do another race this year for cross training.
Monday Sep 22, 2014 #
Strength, Core, Stretch (Lower Body work) 1:00:00 [3] **
A bit of core and a bit of stretching after.
Didn't go too hard as I knew I wanted to have good rides this week.
leg ext, ham curls, single leg squat, adductors, abductors,
3 x 2 Snatch work
Run - outside (Easy Run) 1:00:00 [3] ** 9.5 km (6:19 / km)
shoes: Asics Gel Trainers (4)
Done right before volunteering for the Climb for Symes.
Pushed it a bit on the way home.
Swim - pool (8x 400s) 1:10:00 [3] ** 4.0 km (17:30 / km)
8 x 400 on 7:00 holding 6:30 down to 6:22
1 x 400 pull w.d.
Felt alright for this one I think.
Maybe sluggish from the drive home yesterday from Oliver.
Saturday Sep 20, 2014 #
Obstacle Course race (Freaking Farmer Race) 2:00:00 [3] **** 19.0 km (6:19 / km)
Raced with Barb as a team.
Took a few wrong turns here and there but oh well.
Wednesday Sep 17, 2014 #
Run - outside warm up/down (Frank McNamara #3) 12:00 [2] *** 2.0 km (6:00 / km)
shoes: Salomon Cross 3 #1
Run - outside race (Frank McNamara #3) 35:42 [5] *** 6.8 km (5:15 / km)
Tuesday Sep 16, 2014 #
Cycling - Time Trial bike (EASY SPIN) 1:20:00 [1] * 35.0 km (2:17 / km)
Was going to race CX that night, but I was pretty tired.
Swim - pool (7 x 400) 1:02:00 [3] *** 3.2 km (19:22 / km)
7 x 400 on 7:15 holding 7:00
-tried to hold IM pace, 43-44 strokes per 50m.
-Swam in Kinsmen again. Better splits but still really slow for LCM.
-focus on steady & constant kick, high armpit pull, high elbow pull.
After this I was pretty tired & Hungry, hence why I didn't race CX.
I should have just gone an raced. Now I only have one more race, unless I go to a weekend race.
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
L glute min/med.
Sunday Sep 14, 2014 #
Run - outside (TRANSITION RUN) 28:45 [3] ** 5.25 km (5:29 / km)
shoes: K-Swiss Kwicky Blade
Tried to even pace this one at a decent effort.
Cycling - Time Trial bike long (LONG RIDE (360 min)) 6:01:27 [3] *** 172.19 km (2:06 / km) +900m 2:03 / km
ahr:129 max:145 slept:6.0 weight:163.8lbs
Max Power: 423 W
Max Avg Power (20 min): 179 W
Normalized Power (NP): 174 W
Intensity Factor (IF): 0.805
Training Stress Score (TSS): 366.8
FTP Setting: 216 W
Work: 3,368 kJ
Had no power on this one. Probably because I did my long run the day before, and worked night shift last night. Focused on nutrition, cadence and time in the saddle. Particularly eating solid food.
-Still not down to what I want weight wise, but I also ate solid food and didn't feel hungry at the end of this ride. I didn't weigh myself pre-ride either.
-I also changed back to the COBB saddle. Much better.
4 clif bars (4 x 43 g CHO)
1 eatmore bar (29 g CHO)
1 package Stinger chews (39 g CHO)
3 IMP (1800 ml, 34 x 3 g CHO)
Gatorade (1600 ml, ...g CHO)
Saturday Sep 13, 2014 #
Run - outside long (LONG RUN) 1:51:39 [2] * 18.56 km (6:01 / km) +101m 5:51 / km
ahr:143 max:150 slept:8.0 shoes: Asics Gel Trainers (4)
Right hip tight and sore after, as well as Left glute during the latter part of the run.
ran a controlled pace and tempo. Felt good throughout.
1.5 bottle IMP
1 package of chews (40 g cHO)
1 gel
Friday Sep 12, 2014 #
Swim - pool (Mixed 200s) 30:00 [2] 1.6 km (18:45 / km)
On short rest, 2-3/5 effort.
Focus on high arm pit in pull and keeping hips up.
Thursday Sep 11, 2014 #
Cycling - trainer (gym) (THRESHOLD LADDERS) 46:00 [4] *** 21.0 km (2:11 / km)
slept:7.5 weight:163lbs
3 x (1/3/5 minutes efforts of 10,9,8 effort)
-tried to keep cadence at 95-100, 90-95, and 90-95 for each interval
-focus on keeping "comfortably uncomfortable".
-focus on using lactic acid as fuel.
Cycling - Trainer (fluid) (EASY SPIN) 1:00:00 [2] * 28.0 km (2:09 / km)
Legs are tired, saddle sores not too bad as I used a new pair of shorts.
Wednesday Sep 10, 2014 #
Run - outside (EASY RUN) 52:41 [2] * 8.7 km (6:03 / km) +63m 5:51 / km
slept:8.0 weight:164lbs shoes: Pearl Izumi
Easy run, focus on technique.
40 min loop plus 10 minute bridge loop
Swim - pool (IM work) 45:00 [3] ** 2.0 km (22:30 / km)
6 x 100 E pull with buoys and paddles
4 x 100 IM floating 25m
2 x 100 E fast, 1:23 on 1:45
Felt really good on this swim.
IM felt really smooth and fly was effortless.
Need to do more sprint free work
Run - outside race (FRANK McNAMARA #1) 22:35 [5] *** 4.9 km (4:37 / km) +71m 4:18 / km
ahr:165 max:177 shoes: Salomon Cross 3 #1
Started out holding back for the first 1/2, then pushed the pace home.
This is the Fast running work for the week. Supposed to do 6 x 1000m on the track.
Tuesday Sep 9, 2014 #
Cycling - Trainer (fluid) (EASY SPIN) 2:00:00 [2] * 57.0 km (2:06 / km)
ahr:126 max:135 weight:164lbs
2nd easiest gear for 1:30, 3rd easiest gear for :30
Really bad saddle sores on both legs
Strength, Core, Stretch (Lower Body ) 1:00:00 [3] ***
Leg extension
Ham curls
Single leg press on sled
Back squat
dead lifts
Leg adductors
leg abductors
TRX lunges
Speed skater
3 x 2 reps of Snatch (95 lbs)
Stretch and foam roll after
Monday Sep 8, 2014 #
Swim - pool (3x200, 3x300, 3x400) 1:00:00 [3] *** 3.1 km (19:21 / km)
slept:8.0 weight:164lbs
3 x 200 at 1500m pace (3:20s)
3 x 300 at 1/2 IM pace (5:12s)
3 x 400 at IM pace (7:06s)
Swam long course and I was SO MUCH slower than sc meters.
I thought I was going at a good pace. Hmm...
43-45 strokes per 50m.
Took about 20-25 seconds rest after each interval.
Sunday Sep 7, 2014 #
Cycling - CX race (KETTLECROSS (43km)) 2:03:57 [5] **** 42.0 km (2:57 / km) +644m 2:44 / km
ahr:157 max:170 slept:9.0 weight:164lbs
Dropped my chain a few times.
Unprepared for this one.
No gloves, hands got beat up & blistered.
Forgot my water bottles at home.
-2 gels and 1 package of chews.
-Had some surges and down times.
Next time I may ride my XC bike.
Saturday Sep 6, 2014 #
Run - outside long (Long Run) 1:22:02 [3] * 14.29 km (5:44 / km) +95m 5:33 / km
ahr:138 max:146 slept:8.0 weight:162.4lbs shoes: Asics Gel Trainers (4)
I felt really good though and tried to hold back..
1 9:10.2 1.61 5:42
2 9:30.9 1.61 5:55
3 8:52.1 1.61 5:31
4 9:11.2 1.61 5:43
5 9:14.1 1.61 5:44
6 9:18.9 1.61 5:47
7 9:13.8 1.61 5:44
8 9:21.0 1.61 5:49
9 8:09.5 1.42 5:45
Friday Sep 5, 2014 #
Cycling - Time Trial bike (LONG BIKE) 4:39:33 [3] *** 140.23 km (2:00 / km) +762m 1:56 / km
ahr:129 max:156 slept:6.0 weight:161.4lbs
Max Power: 518 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 191 W
Intensity Factor (IF): 0.885
Training Stress Score (TSS): 344.1
FTP Setting: 216 W
Work: 2,889 kJ
-Need to get some good sleep this weekend.
-It was really windy from the SW, and I had a hard time getting home except going Northbound. I really suffered in the wind and got a bit light headed at times. I also dropped half of a stinger bar.
-Only supposed to do 4 hour ride but I shot for 4:40-4:45.
-Tried to fuel off of solid food for nutrition, and switch to gels later on in the ride:
-2 cliff bars = 86 g CHO
-2 Stinger Bars = 40 g CHO
-3 gels = 60 g CHO
-3 x IMP = 1800 ml fluid, 102 g CHO
-1 x Gatorade = 900 ml fluid, 68 g CHO
=19g/ 15 min
=145 m; fluid / 15 min
169 lbs pre-ride (with clothes and food, no fluid)
161.2 lbs post workout.
Run - outside (Trans Run, Z5,Z4,Z4-Z2) 40:42 [3] ** 7.2 km (5:39 / km) +55m 5:27 / km
ahr:143 max:155 shoes: Asics Gel Trainers (4)
10 min 1/2 IM pace
10 min IMP
10 min easy.
Couldn't get my HR down in the last 10 min.
I must be tired.
Will really need to rest and follow the workouts to a T from here on out.
Thursday Sep 4, 2014 #
Cycling - Time Trial bike warm up/down (Hilly Recovery spin) 2:05:58 [2] ** 59.1 km (2:08 / km) +369m 2:04 / km
slept:6.0
Max Power: 398 W
Max Avg Power (20 min): 167 W
Normalized Power (NP): 176 W
Intensity Factor (IF): 0.815
Training Stress Score (TSS): 131.3
FTP Setting: 216 W
Work: 1,170 kJ
HRM not working properly
easy spin on TT bike. Tried to keep Cadence between 90-100.
Legs were tired.
I was tired in the morning.
I probably need a good rest.
Run - outside (Transition Run) 29:21 [4] *** 5.67 km (5:11 / km) +34m 5:02 / km
ahr:149 max:161 weight:164.8lbs shoes: Asics Gel Trainers (4)
10 min 1/2 IM pace
10 min IM pace
8:20, 8:10, 8:20 for mile splits.
*Right Hip and Left Glute Med are sore*
Wednesday Sep 3, 2014 #
Swim - pool (300 + 3x100) 1:00:00 [3] ** 2.8 km (21:26 / km)
4 x (300 e + 3 x 100 e)
-Not sure of pace or time as there were others in the lane
200 w.d.
Had to swim at KLC as Millennium is shut down for three weeks.
I'll have to swim downtown now to get in some good swims.
Run - outside (Z2 Run) 1:11:41 [2] * 12.0 km (5:58 / km) +55m 5:50 / km
ahr:135 max:148 slept:7.0 weight:164.8lbs shoes: Asics Gel Trainers (4)
Tuesday Sep 2, 2014 #
Cycling - trainer (gym) (EASY SPIN) 1:00:00 [2] * 27.0 km (2:13 / km)
slept:7.0 weight:164lbs
Had a call before where we had to go up 16 flights of stairs.
I was pretty tired after that
Cycling - CX warm up/down (CX Race Warm Up) 18:08 [1] *** 4.61 km (3:56 / km) +70m 3:39 / km
ahr:95 max:140
Easy two laps pre-ride of the race course
Cycling - CX race (Goldbar CX Race ) 19:22 [5] **** 7.05 km (2:45 / km) +106m 2:33 / km
ahr:176 max:192
-had trouble clipping back in after the barrier (was also on an incline)
-chain dropped on lap 3, just after I took the lead. Oh well..
-Legs were pretty tired from work, so I just raced based on how I felt.
-race on the RIDLEY bike. Will need to either sell that one or give it to Barb
Monday Sep 1, 2014 #
Swim - pool (MACCA 50s) 40:00 [4] *** 2.2 km (18:11 / km)
On the fast 50s I held 39 seconds.
Felt reasonably good considering the long training this weekend.