Training Log Archive: OLIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
Swim - pool (Red Deer Swim Meet 2016) 1:00:00 [5] 3.6 km (16:40 / km)
200 IM: 2:51.42
200 K: 2:47.48
400 IM: 6:04.45
Wednesday Apr 20, 2016 #
Run - outside long (Long Run - KVR trail) 2:25:00 [3] *** 22.6 km (6:25 / km) +265m 6:04 / km
ahr:134 max:160 shoes: Asics Gel Trainer 20s (6)
Almost turned around, so many times. Uphill all the way out, pace was slow.
At the turnaround I couldn't keep my goal pace of IM and 1/2 IM pace.
Good to get this run done, but not happy about how tired I was and how slow I was.
Cycling - Road bike warm up/down (Recovery Ride - OK Falls) 1:43:21 [1] ** 41.78 km (2:28 / km)
ahr:115 max:148
Felt good at the end, needed to do this. Even though I almost didn't.
126 W
Avg Power
493 W
Max Power
136 W
Max Avg Power (20 min)
139 W
Normalized Power® (NP®)
0.636
Intensity Factor® (IF®)
60.7
Training Stress Score®
Tuesday Apr 19, 2016 #
Swim - pool (8x300s) 1:00:00 [2] ** 3.4 km (17:39 / km)
Able to hold 4:40 splits on these.
Felt good, didn't die on the last ones.
Kept stroke smooth and didn't rush off the turns.
(Penticton Pool)
Cycling - Road bike (EMCC Ride 3 - Naramata) 2:25:00 [5] **** 54.51 km (2:40 / km) +1038m 2:26 / km
ahr:120 max:153
Had a tough time on the way home, trying to keep up with the group.
Legs were twitchy and on the verge of cramping.
175 W
Avg Power
535 W
Max Power
206 W
Max Avg Power (20 min)
195 W
Normalized Power® (NP®)
0.895
Intensity Factor® (IF®)
161.4
Training Stress Score®
Run - outside (Transition Run - Canal) 39:00 [3] ** 6.67 km (5:51 / km) +166m 5:12 / km
ahr:134 max:146 shoes: Asics Gel Trainer 20s (6)
I struggled on the run after the 10 min mark. Had to stop a few times, couldn't keep pace.
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Focus on QLs, gluten and quads.
Saturday Apr 9, 2016 #
Cycling - Time Trial bike (Moderate Brick Ride) 1:00:00 [3] ***
then build to 170 watts for the remainder of the ride.
-5th gear, 80 RPM.
Run - outside (Transtion Run ) 26:00 [4] ** 5.27 km (4:56 / km)
shoes: Asics Gel Trainer 20s (6)
Approximately 8:00/mile.
Felt good off the bike, and able to push through at the end of the run.
Thursday Apr 7, 2016 #
Run - outside (Hill Repeats 8x1') 45:00 [4] ***
shoes: Asics Gel Trainer 20s (6)
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
Wednesday Apr 6, 2016 #
Swim - pool (Base & Speed Intervals) 50:00 [3] *** 2.1 km (23:49 / km)
8x50 on 60, held 38-40s.
Need to do some more AO (All out) work and get sprint back.
Cycling - Road bike long (Long Ride) 2:15:00 [1] * 33.5 mi (4:02 / mi) +534m 3:50 / mi
ahr:109 max:141
SUPER windy today.
Tuesday Apr 5, 2016 #
Run - outside (Long Run) 2:00:00 [2] ** 12.6 mi (9:31 / mi) +185m 9:06 / mi
ahr:146 max:160 shoes: Asics Gel Trainer 20s (6)
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Swim - pool (Easy Swim) 30:00 [1] ** 1.5 km (20:00 / km)
E and IM.
Monday Apr 4, 2016 #
Cycling - Trainer (fluid) (Speed Intervals) 1:30:00 [3] **** 26.7 mi (3:22 / mi)
ahr:125 max:163
Tried to hold 240-260 watts for each interval.
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Friday Apr 1, 2016 #
Cycling - Time Trial bike (Easy Ride) 1:00:00 [1] *