Training Log Archive: OLIn the 31 days ending Jan 31, 2014:
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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 | |||||||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
Swim - pool long (3 x 500m) 45:00 [4] 2.05 km (21:57 / km)
3 x 500 e on 9:00 (8:05, 8:00 & 7:56 splits).
-200 splits were at 3:10 for the last two.
-on the last rep I got really fatigued and started to get uncoordinated
50 w.d.
Run - Treadmill (12 x 200 m repeats) 45:00 [4] **** 4.7 mi (9:34 / mi) +189m 8:31 / mi
max:170 slept:4.0 weight:170lbs shoes: Gel Trainers Asics (#3)
12 x 45 second sprint (2.5% incline and 9.2-9.6 mph) + 1:20 recovery walk/jog.
10 min w.d jog.
Focus on turnover and even pacing. Chose a pace that I could finish the entire set without dying.
Thursday Jan 30, 2014 #
Crossfit 12:00 [4] ***
weight:173lbs
15 wall ball shots
10 Sumo dead lift high pull (95 lbs)
5 pull ups
Strength, Core, Stretch 10:00 [3]
-pull ups
-band work
-supine pull ups
-???
Cycling - Trainer (fluid) (30 min + 10 x 30 s) 1:25:00 [4] **** 41.78 km (2:02 / km)
ahr:139 max:168 weight:171lbs
Avg Power: 182 W
Max Power: 498 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 204 W
Intensity Factor (IF): 1.018
Training Stress Score (TSS): 145.5
FTP Setting: 200 W
Work: 924 kJ
-15 min w.u.
-10 min ILT
-30 min at 75% HR (194 w, 141 HR)
-6 min recovery spin
-10 x (30 seconds high watts + 1:30 recovery spin)
(able to hold 370-400 w average for the 30 seconds. This was just enough to be able to spin and recover in time for the next set)
Wednesday Jan 29, 2014 #
Run - Treadmill (Conversational Run) 50:00 [2] * 5.0 mi (10:00 / mi)
weight:170.8lbs shoes: Gel Nimbus 13 (#2) Asics
Focus on quicker cadence as well as landing under center of gravity.
Crossfit 30:00 [4]
-2 km row (10 min)
-5 x 3 front squat (up to 185 lbs)
-GHD, core work
-12 min AMRAP of: 5 C2B pull ups, 10 dips, 20 walking lunges.
Swim - pool (12 x 75's) 45:00 [3] 2.4 mi (18:45 / mi)
600 swim, pull and kick work by 75s
12 x 75's
-4 on 1:30
-4 on 1:25
-4 on 1:20
200 w.d.
Tuesday Jan 28, 2014 #
Cycling - Trainer (fluid) (5 x (7 min +1 min)) 1:15:00 [4] 35.8 km (2:06 / km)
ahr:133 max:159
Max Power: 255 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.873
Training Stress Score (TSS): 94.2
FTP Setting: 200 W
Work: 755 kJ
-15 min Variable gear warm up
-3x3 min ILT work
-5 x (7 min at 75% effort (140 hr) + 1 min recovery spin)
(# 5 at 85% effort)
-10 min w.d.
Monday Jan 27, 2014 #
Swim - pool (7 x 200 repeats) 40:00 [3] *** 2.0 km (20:00 / km)
7 x 200 on 3:30 holding 3:10 down to 3:07.
200 pull w.d.
Didn't take much rest between each 200 so had to swim conservatively to finish strong. Seemed to work as I felt good when I was done, not exhausted.
Sunday Jan 26, 2014 #
Cycling - Trainer (fluid) (Easy Spin) 1:30:00 [2] * 37.5 km (2:24 / km)
ahr:122 max:141
Easy spin after photo class. Variable gearing, pretty much kept it in 3rd and 4th easiest gears.
Avg Power: 189 W
Max Power: 306 W
Max Avg Power (20 min): 210 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.979
Training Stress Score (TSS): 190.6
FTP Setting: 200 W
Work: 1,360 kJ
Saturday Jan 25, 2014 #
Cycling - Trainer (fluid) long ((2 x 17) + (3 x 8:30)) 2:00:00 [4] ***** 60.1 km (2:00 / km)
ahr:145 max:167
Max Power: 306 W
Max Avg Power (20 min): 210 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.979
Training Stress Score (TSS): 190.6
FTP Setting: 200 W
Work: 1,360 kJ
Friday Jan 24, 2014 #
Run - Treadmill (3 x 1 mile repeats) 50:00 [3] 5.5 mi (9:05 / mi)
3 x 7:00 on with 2 min recovery.
easy jog to finish at 50 minutes.
Can't really remember this day.
Thursday Jan 23, 2014 #
Run - Treadmill (3 x 1 Mile Repeats) 50:00 [4] 5.3 mi (9:26 / mi)
weight:169.2lbs shoes: Gel Trainers Asics (#3)
3 x 7 min at 7.5 mph + 3 min recovery walk/jog
Was an ok set. I can't seem to get any faster on the treadmill.
Crossfit (DEADLIFTS + SNATCH) 20:00 [3]
Snatch work, reps of 2 or 3, start at 95 lbs up to 115 lbs, 3 times.
Finish with some stretching and leg raises.
Wednesday Jan 22, 2014 #
Run - Treadmill (STRIDES) 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Gel Trainers Asics (#3)
4 x 1:00 strides + 4 min recovery jog.
10 min w.d.
So so workout. Run is not there again, and I've lost the feel.
Strength, Core, Stretch 15:00 [1]
-hamstring/glute raises on the TRX
-stretching.
-lacrosse rolling for glute
Swim - pool (20 x 100) 1:00:00 [3] 3.0 km (20:00 / km)
4 x 100 e descend on 1:50
4 x 100 e pull on 1:45
8 x 100 e steady on 1:50, holding 1:34s
4 x 100 e pull steady on 1:45
3 x 200 form w.d.
Tuesday Jan 21, 2014 #
Cycling - trainer (gym) (4 x 8:30+1:30 R) 1:15:00 [3] *** 37.0 km (2:02 / km)
20 min spin w.u.
4 x 8:30 at level 13, 90 RPM, + 1:30 easy recovery spin.
15 min w.d.
Strength, Core, Stretch 15:00 [0]
Monday Jan 20, 2014 #
Swim - pool (5 x 300) 45:00 [3] 2.6 km (17:18 / km)
5 x 300 holding 4:45 - 4:55 on 20 seconds rest
3 x 200 w.d. (pull, swim, paddles)
SR = 18/25m
Tried to swim smooth and focus on low head & bent elbow pull.
Not as fast as I'd like to be right now.
Sunday Jan 19, 2014 #
Run - outside long (LONG RUN) 1:21:00 [3] ** 12.54 km (6:28 / km)
shoes: Gel Nimbus 13 (#2) Asics
Did my 1:10 route but it took an extra 10 minutes as it was windy and icy.
Towards the end, I was getting fatigued. I didn't take any fluid nor nutrition with me.
Cycling - Trainer (fluid) warm up/down (RECOVERY) 1:15:00 [1] *
weight:169.2lbs
Legs felt good after for the rest of the day.
Compression socks worn all day too.
Drank a 500 ml bottle right away in the first 5 minutes, then drank the 2nd 610 ml bottle throughout. Hmm.....
*Could be a strategy for race day: Immediately drink a bottle after the swim, full of electrolytes and CHO.*
172.6 - 169.6
Strength, Core, Stretch 10:00 [0]
Friday Jan 17, 2014 #
Cycling - Trainer (fluid) intervals (DESCENDING INTERVALS) 2:00:01 [3] ** 60.0 km (2:00 / km)
slept:6.0 weight:170.2lbs
Avg Power: 180 W
Max Power: 244 W
Max Avg Power (20 min): 191 W
Normalized Power (NP): 181 W
Intensity Factor (IF): 0.906
Training Stress Score (TSS): 164.5
FTP Setting: 200 W
Work: 1,302 kJ
15 min w.u.
32 min at 187 w, 3 min spin
24 min at 188 w, 1 min spin
16 min at 190 w, 1 min spin
8 min at 192 w, 1 min spin
-(tried to keep cadence at 87-90, watts at 190 & FTP at 90%-100%
20 min w.d.
Run - outside (TRANSITION RUN) 48:00 [3] 7.5 km (6:24 / km)
shoes: Gel Nimbus 13 (#2) Asics
Had to walk in order to do this.
Very Icy run.
Wednesday Jan 15, 2014 #
Run - Treadmill (10 x 0:30/1:30) 30:00 [4] **** 3.3 mi (9:05 / mi)
slept:6.0 weight:170lbs shoes: Gel Trainers Asics (#3)
10 x 30 + 90 (9.0-10.0 + 6.0 recovery)
Strength, Core, Stretch (DEADLIFTS) 10:00 [3] ***
-11 reps up to 6 reps.
-up to 185 lbs.
Tuesday Jan 14, 2014 #
Swim - pool (4 x 300's) 33:00 [3] *** 1.8 km (18:20 / km)
4 x 300 on 20 - 30 seconds rest (held about 3:12/ 200 m)
200 pull w.d.
-Stroke rate was high (18-19 / 25 m)
-didn't really feel smooth or relaxed after the 100 m mark.
-Need to swim more!
Monday Jan 13, 2014 #
Cycling - Trainer (fluid) (2 x 15:00) 1:05:00 [4] *** 31.39 km (2:04 / km)
ahr:132 max:168
Max Power: 275 W
Max Avg Power (20 min): 190 W
Normalized Power (NP): 181 W
Intensity Factor (IF): 0.906
Training Stress Score (TSS): 88.1
FTP Setting: 200 W
Work: 678 kJ
85 rpm avg
Tri Fuel w.o., week 13.
VG set, SL drills, + 2 x 15:00 at 75% effort.
Tried to hold 190-200 watt average, (about 100% FTP)
Sunday Jan 12, 2014 #
Run - outside (Group Run) 50:00 [2] * 7.56 km (6:37 / km) +33m 6:28 / km
ahr:138 max:149 slept:6.0 weight:168.8lbs shoes: Gel Nimbus 13 (#2) Asics
avg 6:43 / km
Cycling - Trainer (fluid) intervals (KESSLER x 2) 2:00:00 [5] ***** 59.0 km (2:02 / km)
ahr:144 max:165 weight:168.6lbs
Ate 1 Bar (160 cal, 20 g CHO)
2 x 21 oz bottles of H2Pro
*5.2 lbs loss in two Hours*
Avg Power: 179 W
Max Power: 305 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 188 W
Intensity Factor (IF): 0.938
Training Stress Score (TSS): 175.3
FTP Setting: 200 W
Work: 1,290 kJ
Friday Jan 10, 2014 #
Swim - pool (DRILLs) 30:00 [0] * 1.0 mi (30:00 / mi)
Pool was busy and I wasn't feeling it so I went and did some floating drills with Dallas in the wave pool.
Crossfit 20:00 [3] ***
5 sets of 12
The Bear
95 lbs.
5 x 5 reps.
Swim - pool (100's) 45:00 [3] 2.2 km (20:27 / km)
2 x 4 x 100 descend 1-4 on 2:00 (1:40, 1:35, 1:30, 1:25)
2 x 4 x 100 on pace on 1:50 (1:33 - 1:35s)
200 mix swim down.
Felt really good stroke wise for this set. Glad I went back and finished the workout.
Thursday Jan 9, 2014 #
Cycling - Trainer (fluid) (Drill focus + 15 AEROBIC) 1:05:00 [3] *** 30.5 km (2:08 / km)
ahr:133 max:150 slept:8.0 weight:168.8lbs
Single leg drills, variable gearing, finish with a 15 minute aerobic spin.
(144 hr, 170 watt)
Avg Power: 158 W
Max Power: 262 W
Max Avg Power (20 min): 173 W
Normalized Power (NP): 162 W
Intensity Factor (IF): 0.808
Training Stress Score (TSS): 69.8
FTP Setting: 200 W
Work: 611 kJ
XC skiing - classic (EASY SKI) 1:00:00 [3] *** 6.69 km (8:58 / km) +57m 8:36 / km
ahr:119 max:157
Skiis not as good as last week. Snow? Skiis?
Wednesday Jan 8, 2014 #
Run - Treadmill intervals (4 x 4:3) 1:00:00 [4] *** 6.6 mi (9:05 / mi)
slept:5.0 weight:168lbs shoes: Gel Trainers Asics (#3)
30 min w.u.
4 x (4 min at 8.0 + 3 min at 6.0)
last 2 minutes at 8.0 as well.
A lot harder than I thought it was going to be.
Legs were really getting tired around the 3 minute mark of each set.
Crossfit 12:00 [3] ***
Front squats (155 lbs)
Hang cleans (135 lbs)
3 x 8 reps of split jerks (95 lbs)
( I liked this one, sort of like the ones Lolo Jones does. Will have to do more of these. I also should have scaled back on the cleans.)
Strength, Core, Stretch 10:00 [0]
Groin strength work with the cables.
Tuesday Jan 7, 2014 #
Cycling - Trainer (fluid) (THRESHOLD LADDERS) 1:30:00 [5] **** 45.3 km (1:59 / km)
ahr:148 max:174 weight:167.8lbs
88 rpm average
-30 min w.u.
-3 x (1-3-5 minutes at 300w, 240w, 210 w with 4 min recovery spin after each set
-21 min w.d.
Able to push some bigger watts in the warm up and feel half decent.
Maybe a few rest days and an early coffee helped?
Pre weight: 172.2 lbs.
Post weight: 168.6
= 3.6 lbs. fluid loss in 1.5 hrs
= 2.4 lbs / hour
vg Power: 192 W
Max Power: 394 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 203 W
Intensity Factor (IF): 1.013
Training Stress Score (TSS): 152.9
FTP Setting: 200 W
Work: 1,037 kJ
Sunday Jan 5, 2014 #
Swim - pool (3 x 400s) 30:00 [3] ** 1.6 km (18:45 / km)
slept:7.0
3 x 400 on 7:00, holding 6:40s.
Need to do more 400 work.
Saturday Jan 4, 2014 #
Run - Treadmill 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Gel Trainers Asics (#3)
Easy pace, 6.0 mph at 2.0% incline.
Crossfit 10:00 [3] **
5 pull ups
10 push ups
15 sit ups
20 air squats.
Legs were pretty tired actually. went at a pace that I wouldn't be too sore.
Friday Jan 3, 2014 #
Cycling - Trainer (fluid) (KESSLER set, 2 X) 2:00:00 [5] *** 59.15 km (2:02 / km)
ahr:148 max:170 slept:8.0 weight:168.6lbs
30 min w.u.
12 min builds by 3 min
2 rounds of:
4 x (2 min on/ 1 min recovery)
10 min at or above 70.3 effort
4 min recovery spin
-230-240 watts goal on the 2 min, 205 watts goal for the 70.3 effort.
-may be going too hard for those efforts. HR was up in the low 160s.
-will have to try scaling back on the 70.3 efforts and upping the 2 min efforts next time.
-*90 rpm average* for the 1:34:00
30 min w.d.
-174 w avg
-149 bpm avg
-*86 rpm average*
Avg Power: 178 W
Max Power: 313 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 188 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 139.2
FTP Setting: 200 W
Work: 1,013 kJ
Wednesday Jan 1, 2014 #
XC skiing - classic (LEARN TO SKI) 2:00:00 [1] 8.0 km (15:00 / km) +98m 14:08 / km
ahr:105 max:144
Rented no grip wax skis.
207 cm with 140 cm poles.
1 hour on our own, 1 hour lessons, 1 hour on the blue trails led by Kris Baker.
Lots of fun, a bit sore after but not too bad.