Training Log Archive: OLIn the 30 days ending Sep 30, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||
Tuesday Sep 22, 2015 #
Cycling - Time Trial bike intervals (3 x 10 min at Z4-Z5) 1:11:54 [5] *** 34.71 km (2:04 / km) +150m 2:02 / km
ahr:129 max:162 slept:9.0
Max Power: 657 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 228 W
Intensity Factor (IF): 1.047
Training Stress Score (TSS): 122.1
FTP Setting: 218 W
Work: 802 kJ
RPM: 86
HRM wasn't working properly to start.
Aimed for upper end of Z5a for watts (270w).
Aimed for 110-120% of FTP (= 250 to 270w)
-155 HR, 93 RPM, 250-256 watts for each 10 minute interval.
Started to lose it a bit on the last one. Couldn't maintain.
Run - outside (Easy run) 42:05 [1] ** 4.48 mi (9:24 / mi)
ahr:135 max:155 slept:8.0 shoes: Asics Gel Trainer 20s (6)
Felt like I was working a bit too hard at times, but mostly tried to go easy.
Monday Sep 21, 2015 #
Swim - pool (4x500m @ T-Pace) 55:00 [3] 3.0 km (18:20 / km)
slept:7.0 weight:168lbs
759, 758, 756, 752 for each 500m
500 e w.u.
500 mix w.d.
Sunday Sep 20, 2015 #
Run - outside (Tempo run) 54:00 [3] 5.8 mi (9:19 / mi)
shoes: Asics Gel Trainers (5)
Saturday Sep 19, 2015 #
Cycling - Time Trial bike (Hilly repeats Brick ride) 2:29:10 [3] **** 36.3 mi (4:07 / mi)
ahr:123 max:149
Supposed to be 5 x 10' on 3-5% hill.
Hill repeats in Z3-Z4, controlled effort.
Run - outside (Transition Run @ sub IM p) 55:55 [3] *** 7.0 mi (7:59 / mi)
ahr:154 max:167 shoes: K-Swiss Kwicky Blade
9:09 pace at 90% = 8:15/mile.
Friday Sep 18, 2015 #
Strength, Core, Stretch 45:00 [3]
slept:5.0 weight:168.8lbs
Deadlifts& burpees (5*6+10)
Ham curls& single leg sleds
Glute work
Agility work
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Thursday Sep 17, 2015 #
Run - outside (Easy run) 45:00 [3] 8.0 mi (5:37 / mi)
shoes: Asics Gel Trainer 20s (6)
Ankles sore for the last few days
Wednesday Sep 16, 2015 #
Run - outside (Tempo run) 51:50 [3] 5.61 mi (9:14 / mi)
ahr:137 max:155 shoes: Asics Gel Trainers (5)
Swim - pool (5 x (4x75)) 55:00 [3] 2.5 km (22:00 / km)
Tuesday Sep 15, 2015 #
Cycling - Time Trial bike intervals (4 x 8 min @ FTP) 1:00:00 [4] *** 29.69 km (2:01 / km)
ahr:137 max:154 slept:5.5 weight:168lbs
Max Power: 270 W
Max Avg Power (20 min): 204 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.912
Training Stress Score (TSS): 82.5
FTP Setting: 218 W
Work: 654 kJ
Avg RPM: 86
10 min w.u.
4 x 8 min at 225 w + 4 min recovery spin between.
able to hold 225 w for each interval, a bit painful but manageable.
Monday Sep 14, 2015 #
Swim - pool (Descending 300s) 1:00:00 [3] 3.3 km (18:11 / km)
4x300 descend each
3x300 descend each
2x300 descend each.
-down to about 4:40s.
Sunday Sep 13, 2015 #
Cycling - Time Trial bike (40 min at 175w) 1:09:53 [3] ** 35.18 mi (1:59 / mi) +87m 1:58 / mi
ahr:125 max:142 slept:8.0 weight:167lbs
Max Power: 377 W
Max Avg Power (20 min): 186 W
Normalized Power (NP): 178 W
Intensity Factor (IF): 0.817
Training Stress Score (TSS): 73.8
FTP Setting: 218 W
Work: 695 kJ
40 min effort:
-132 hr, 83 rpm, 185 w (185w NP)
-felt good on this, after I warmed up.
Saturday Sep 12, 2015 #
Run - outside long (Long run) 2:14:38 [3] ** 13.8 mi (9:45 / mi)
ahr:134 max:163 shoes: Asics Gel Trainer 20s (6)
Friday Sep 11, 2015 #
Cycling - Time Trial bike (Long bike) 4:00:21 [3] 70.8 mi (3:24 / mi)
ahr:124 max:150
Friday Sep 4, 2015 #
Strength, Core, Stretch (In hall work) 1:00:00 [2]