Training Log Archive: OLIn the 31 days ending Aug 31, 2012:
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| 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 | Th | Fr | ||||||||||||||||||||||||||||||||||
Sunday Aug 26, 2012 #
Swim - Open water race (IMC SWIM) 56:26 [4] 3.8 km (14:51 / km)
slept:7.0 weight:167lbs
*was able to switch gears and bridge gaps
*swam off of hips, saved my legs, and straighter arm recovery and pull.
T1: 2:48
Cycling - Time Trial bike race (IM CANADA BIKE) 6:08:00 [5] 180.0 km (2:03 / km) +1776m 1:57 / km
ahr:141 max:170
Hot and fairly windy conditions. Got a drafting 4 minute drafting penalty
Had NO strength again going up hills nor to finish.
(didn't do as much crossfit endurance intervals this year, nor the volume)
Not a good bike. Started out good, got to Richters with what I thought was easy effort.
Run - outside race (IM CANADA RUN) 4:39:54 [5] 26.2 mi (10:41 / mi) +287m 10:20 / mi
ahr:138 max:167 shoes: Gel Nimbus 12 - Asics
57 min for the first 10 km.
Saturday Aug 25, 2012 #
Swim - Open water warm up/down 15:00 [1] 0.75 km (20:00 / km)
Cycling - Time Trial bike 28:00 [3] 11.96 km (2:20 / km)
ahr:116 max:140
Run - outside warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Gel Nimbus 12 - Asics
Friday Aug 24, 2012 #
Swim - Open water 24:43 [3] 1.3 km (19:01 / km)
Cycling - Time Trial bike warm up/down (NARAMATA W.U) 35:04 [3] 11.71 km (3:00 / km) +126m 2:51 / km
ahr:116 max:154
Thursday Aug 23, 2012 #
Swim - Open water warm up/down 30:52 [3] 1.24 km (24:54 / km)
4 x 75 strokes fast/ 25 easy
Wednesday Aug 22, 2012 #
Run - outside (PICK UPS) 32:52 [4] 6.06 km (5:25 / km) +10m 5:23 / km
ahr:143 max:162 slept:8.0 weight:167lbs shoes: Gel Nimbus 12 - Asics
Tuesday Aug 21, 2012 #
Cycling - Time Trial bike (1 min pickups) 58:00 [4] 26.0 km (2:14 / km) +120m 2:11 / km
ahr:129 max:163 weight:167lbs
Run - outside (TRANSITION RUN) 16:10 [4] 2.9 km (5:34 / km) +14m 5:27 / km
ahr:136 max:149 shoes: K-Swiss Kwicky Blade
Saturday Aug 18, 2012 #
Cycling - Time Trial bike intervals (IM PACE ) 1:59:10 [4] 60.49 km (1:58 / km) +392m 1:54 / km
ahr:150 max:135 slept:7.0 weight:167.9lbs
2 x
-20 min at IMP (tried to hold 200 watts)
-10 min LSD
30 min w.d. (tailwind)
Legs sluggish, but there was headwind on all the interval efforts.
Run - outside (TRANSITION RUN) 15:05 [5] 3.12 km (4:50 / km) +14m 4:44 / km
ahr:151 max:166 shoes: Asics Gel Trainer (#2)
8:16 avg for last mile
Went out too fast. Supposed to be a tempo run with 90 rpm.
Friday Aug 17, 2012 #
Swim - pool (100's FSOP) 50:00 [3] 2.1 km (23:49 / km)
slept:6.0 weight:167.5lbs
400 w.u.
3 x (8 x 100 on 1:50, trying to hold 1:35s)
-after about 3, avg went up to 1:40 and I wasn't feeling it. Stopped on #2 of the third set and got out.
Not a good set. Arms are sore from Crossfit a few days ago.
Thursday Aug 16, 2012 #
Run - outside intervals (Race Pace Intervals) 1:07:46 [4] 12.67 km (5:21 / km) +43m 5:16 / km
ahr:148 max:173 slept:7.0 weight:169lbs shoes: Asics Gel Trainer (#2)
3 x:
4:00 / 0:30 jog
3:00 / 0:30 jog
2:00 / 0:30 jog
1:00 / 5:00 jog
at Half Marathon pace (4:30 - 4:45/km resulting efforts)
Tough run. Needed more w.u., but finished strong.
Wednesday Aug 15, 2012 #
Cycling - Time Trial bike (IM PACE) 2:37:07 [4] 76.39 km (2:03 / km) +317m 2:01 / km
ahr:128 max:152 slept:8.0 weight:169lbs
50 km IMP (avg km: 31km/h, 135km/h, 202 watts)
10 km LSD w.d.
Ride with Barb. Stopped lots for breaks.
Run - outside (TRANSITION RUN) 27:10 [4] 5.23 km (5:12 / km) +33m 5:02 / km
ahr:143 max:162 shoes: Ironman - K Swiss
8:38, 8:41, 7:49 per mile splits.
Tuesday Aug 14, 2012 #
Crossfit 20:00 [4]
-20 lb wall ball shots
-kipping pullups
-double unders.
Took it a bit easy so that I wasn't going to be sore the next day.
Swim - pool (SIGHTING DRILLs) 48:00 [4] 2.4 km (20:00 / km)
slept:7.0 weight:170lbs
6 x 200 e as: 50 sprint/100 sighting/50 moderate on 3:30 (held sub 3:05s)
200 pull w.d.
Surprised at the times and how easy it was to hold 3:05 on short rest.
Monday Aug 13, 2012 #
Swim - pool (200s) 1:00:00 [4] 3.6 km (16:40 / km)
slept:7.0 weight:170lbs
10 x 200 e holding 3:05s (started on 3:40 and got down to 3:25 interval)
5 x 200 pull on shirt rest
1 x 200 w.d.
Good set. Started a bit easy and finished strong.
Sunday Aug 12, 2012 #
Cycling - Time Trial bike hills (HILL REPEATS) 1:58:02 [5] 52.97 km (2:14 / km) +588m 2:07 / km
ahr:131 max:166
4 x (3 - 1 km hill, easy/med/hard)
(220, 270, 300 watt avg for each hill)
Supposed to have done a 8 min run after each hill set.
No transition run after. Too late, too tired.
Thursday Aug 9, 2012 #
Cycling - Time Trial bike long 3:27:10 [3] 95.73 km (2:10 / km) +596m 2:06 / km
ahr:121 max:159
Rode with Barb.
Run - outside (TRANSITION RUN) 27:31 [3] 5.18 km (5:19 / km) +34m 5:09 / km
ahr:147 max:164 shoes: Ironman - K Swiss
Wednesday Aug 8, 2012 #
Run - outside long (LONG HILLY RUN) 3:02:50 [4] 31.15 km (5:52 / km) +387m 5:32 / km
ahr:150 max:171 slept:5.0 weight:170lbs shoes: Gel Nimbus 12 - Asics
Went out too fast and paid for it coming home. Had to stop lots.
Night shift before and it was a hot day so that played into it.
Swim - pool warm up/down 11:00 [1] 0.5 km (22:00 / km)
Tuesday Aug 7, 2012 #
Swim - pool intervals (600-400-200) 1:15:00 [3] 4.0 km (18:45 / km)
slept:6.0 weight:171lbs
600 w.u.
3 x 300 pull with paddles and buoys
4 x 100 on 1:45 (1:37s)
600 negative split (3:15 avg per200s)
4 x 100 on 1:45
400 negative split (6:30)
2 x 100 on 1:45
200 negative split (3:09)
300 pull w.d.
[times were slow, but it was L.C. so I hope I'm not that slow. Also put on some weight. Not good.]
Monday Aug 6, 2012 #
Cycling - Time Trial bike tempo (IRONMAN PACE) 2:05:07 [4] 67.42 km (1:51 / km) +361m 1:48 / km
ahr:140 max:156 slept:7.0 weight:166.6lbs
avg pace: 32.5km/h
avg power: 196 watts
Sunday Aug 5, 2012 #
Run - outside warm up/down 1:07:32 [2] 12.02 km (5:37 / km) +50m 5:30 / km
ahr:145 max:160 slept:7.0 weight:167.9lbs shoes: Asics Gel Trainer (#2)
Focused on staying tall and hips under the body.
Saturday Aug 4, 2012 #
Swim - pool 1:15:00 [4] 4.0 km (18:45 / km)
slept:7.0 weight:167lbs
300 pull, 2x150 pull , 3 x 100 pull
Mainset:
- 4 x 200 on base + 5 sec
- (150 easy,sprint 50) (holding 3:06s, coming back in :40 s)
- 1:00 r
- 4 x 150 on base + 5 sec
- (100 easy, sprint 50) (1:35 split, back on :39)
- 1:00 r
- 4x100 on base + 5 sec
- (75 easy, sprint 25) (holding 1:27s per 100)
-5 x 100 IM w.d.
felt really good. Swimming has been good, but I feel I need to do a few more distance sets (ie 400s).
Friday Aug 3, 2012 #
Cycling - Time Trial bike long (LONG BIKE) 5:06:26 [2] 144.0 km (2:08 / km) +539m 2:05 / km
ahr:122 max:151 slept:8.0 weight:167lbs
Just paced her and pushed a few times during the ride.
Avg km/h: 28.1
Avg watts: 163
Thursday Aug 2, 2012 #
Swim - pool intervals (PULL / SPRINT) 1:15:00 [4] 3.55 km (21:08 / km)
slept:7.0 weight:167lbs
100 swim
4 x 300 e on 5:30, (4:45 down to 4:40)
6 x 125 pull on 2:10 (holding 1:25/100m avg)
2 x (2 x 100 on 1:40 + 4 x 50 on :55)
-held 1:25 to 1:27 on the 100s, 39/40 seconds for the 50s
200 back w.d.
Strength, Core, Stretch 50:00 [2]
Stretching
Cleans (3 x 5 reps, 95 lbs)
TABATA knee raises
Wednesday Aug 1, 2012 #
Swim - pool long (LONG RUN) 1:10:14 [3] 12.33 km (5:42 / km) +45m 5:36 / km
ahr:143 max:157 slept:8.0 weight:167lbs