Training Log Archive: OLIn the 31 days ending Oct 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 Oct 31, 2014 #
Cycling - Trainer (fluid) (5 x 10 at Z4-Z5) 4:00:00 [4] *** 113.15 km (2:07 / km)
ahr:131 max:155 weight:158.4lbs
Max Power: 274 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 171 W
Intensity Factor (IF): 0.784
Training Stress Score (TSS): 245.3
FTP Setting: 218 W
Work: 2,376 kJ
2 hour w.u.
5 x 10 min with 5 min recovery spin
-try to hold 200+ watts at 92 rpm
-easy spin at 90-100 rpm in easy gear
45 min w.d.
Felt pretty good on this one. Just uncomfortable in the saddle because of saddle sores.
Rode on my P2C so that felt good.
*IF factor high for this ride. Goal is to keep it between .65 and .70.
Will try to ride off TSS for Arizona, aiming for 300 TSS score or 100 per 60 km lap.*
Run - outside (Transition Run) 27:53 [3] ** 5.25 km (5:19 / km) +34m 5:09 / km
ahr:146 max:160 shoes: Pearl Izumi
Able to hold IM pace and not feel like I was working, tired or sore.
8:35, 8:40, 8:30 per mile splits.
149-150 HR average.
Physio, Chiro, IMS.. (Acupuncture) 30:00 [0]
Thursday Oct 30, 2014 #
Strength, Core, Stretch (TRX, Core, Stretching) 45:00 [2] *
weight:165lbs
scorpions, Ws, Ts, skater lunges, jumping squats, etc.
-Foam roll and lacrosse ball (TFL & glute focus)
-Stretching (adductor focus)
Was going to swim, but decided not to and do some core/stretch work instead.
Cycling - Trainer (fluid) (Fartlek/Easy Spin) 2:00:00 [3] ** 56.0 km (2:09 / km)
ahr:121 max:139 slept:8.0 weight:161.2lbs
Supposed to be a Fartlek session but I have my long ride tomorrow so I took it relatively easy, not going into a hard zone.
Wednesday Oct 29, 2014 #
Swim - pool (3 x100 + 1x300) 40:00 [3] *** 2.0 km (20:00 / km)
slept:7.0 weight:160lbs
3 sets of:
3 x 100 e on 1:45 (holding 1:30)
1 x 300 e pull/swim/both on short rest.
Felt really good on this. 100's were smooth and almost effortless.
Tuesday Oct 28, 2014 #
Cycling - Trainer (fluid) (1-2-3-4-5-4-3-2-1 Z4/Z5) 2:30:00 [3] *** 72.0 km (2:05 / km)
ahr:128 max:157 slept:7.0 weight:158.8lbs
-1-2-3-4-5-4-3-2-1 minutes at fast pace, tried to hold 95 rpm in 4th hardest gear. (144-150 avg HR, Max HR 156, Cadence 96-92 RPM)
-40 min w.d. high speed cadence in 3rd hardest gear (91 RPM avg)
-Felt good on this one. I wanted to push hard but went only as hard as I could in order to do the next rep.
Strength, Core, Stretch (LOWER BODY) 30:00 [3]
L glute started to hurt after some one leg exercises so I stopped there (during 95 lb snatch work)
Swim - pool (Drill / IM work) 40:00 [2] ** 2.0 km (20:00 / km)
2 x 250 pull
400 kick w flippers and board.
100 e swim down
Monday Oct 27, 2014 #
Swim - pool intervals (12 x 200) 1:00:00 [3] 3.0 km (20:00 / km)
slept:6.0 weight:160lbs
12 x 200 e on 3:30 (holding 3:07-3:10)
1 x 200 pull w.d.
Felt ok on this one, but I was able to do it on a faster interval feeling not to fatigued after each 200. Fast recovery after each!
Physio, Chiro, IMS.. (ACUPUNCTURE) 30:00 [0]
Much better than last week with Pam.
Instant results and felt great after.
Strength, Core, Stretch (YOGA) 1:00:00 [2]
More flexible and able to hold poses easier. Heat acclimatization better too.
Sunday Oct 26, 2014 #
Swim - pool (MACCA 50s) 1:00:00 [4] *** 3.25 km (18:28 / km)
slept:7.0 weight:160lbs
500 k
Macca 50's on :55, holding 47-48 on the easy, 41-43 on the fast ones.
Didn't have the fastest times on the quick ones, but I was able to finish for once without having to take a break between sets.
Cycling - Trainer (fluid) (Easy Spin) 2:00:00 [3] ** 58.0 km (2:04 / km)
weight:160lbs
60 min spin in 2nd easiest gear (95-98 rpm)
30 min spin in 3rd easiest gear (91-93 rpm)
30 min spin in 2nd easiest gear (95-98 rpm)
Saturday Oct 25, 2014 #
Run - outside (Recovery Run) 32:00 [2] 5.3 km (6:02 / km) +40m 5:49 / km
weight:161lbs
just under 10:00 min / mile average pace
-Legs pretty tired and sore actually from yesterday's run.
-Didn't eat the best today. A bit more sugar than I wanted and more calories in than out.
Friday Oct 24, 2014 #
Run - outside (Champion Loop 1.75 Hour) 1:41:51 [3] *** 17.26 km (5:54 / km) +312m 5:25 / km
ahr:151 max:173 slept:8.0 weight:160lbs shoes: Asics Gel Trainers (4)
felt pretty good. Could still feel fatigue toward the end of the run.
Could still use a good sleep.
Swim - pool (2 x 1500) 1:00:00 [2] 3.0 km (20:00 / km)
1 x 1500 (1:48/100 pace) 27:00
1 x 1000 pull (1:36/100 pace) 16:00
1 x 500 (1:37/100m pace) 8:07
Only felt good on the pull and the last 500 where I was able to keep my goal pool pace.
Thursday Oct 23, 2014 #
Cycling - Time Trial bike (5 HOUR RIDE (FAIL)) 2:30:00 [2] ** 65.83 km (2:17 / km) +241m 2:14 / km
ahr:108 max:140 slept:4.0 weight:159.4lbs
Max Power: 351 W
Max Avg Power (20 min): 154 W
Normalized Power (NP): 149 W
Intensity Factor (IF): 0.682
Training Stress Score (TSS): 109.7
FTP Setting: 218 W
Work: 1,192 kJ
Poor eating at supper last night. Ate too much popcorn. Crap sleep.
no mood to ride today. Felt like falling asleep on the bike.
Had NO power or effort to put out there. Worst bike ride ever.
Couldn't get my HR up at all, nor my cadence.
Wednesday Oct 22, 2014 #
Run - Track intervals (5 x 1000m ) 46:39 [5] **** 8.72 km (5:21 / km) +49m 5:12 / km
ahr:149 max:166 shoes: Pearl Izumi
5 x 1000 m on 1:00 rest (holding 4:22 to 4:14)
run home to warm down
Strength, Core, Stretch (YOGA) 1:00:00 [2] **
weight:159.2lbs
Worked on stretching.
Tuesday Oct 21, 2014 #
Cycling - Trainer (fluid) (3 x 20 @ Z4) 2:30:00 [4] **** 70.0 km (2:09 / km)
ahr:134 max:158 slept:8.0 weight:160lbs
3 x 20 min at Z4, holding 90 RPM + 10 min recovery spin.
1. 143 HR, 84 rpm
2. 147 HR, 87 rpm
3. 151 HR, 87 rpm
Took until number 2 to get comfortable.
L glute REALLY sore. Piriformis pain as well.
Run - outside (TRANSITION RUN) 9:34 [2] * 1.72 km (5:34 / km)
ahr:140 max:150 shoes: Pearl Izumi
Physio, Chiro, IMS.. (ACCUPUNCURE) 1:00:00 [0]
Swim - pool (3 x 1000) 1:00:00 [3] ** 3.4 km (17:39 / km)
1000 pull (16:21)
1000 e (17:37)
400 pull (6:37)
Monday Oct 20, 2014 #
Strength, Core, Stretch (FOAM ROLL) 1:00:00 [1] *
In front of the TV, done Sunday really.
Sunday Oct 19, 2014 #
Run - outside (EASY Run) 43:00 [2] 7.4 km (5:49 / km)
shoes: Asics Gel Trainers (4)
Almost didn't go. Pretty tired today, and trying to keep away from the "cough".
Saturday Oct 18, 2014 #
Cycling - CX (Bike to & from Gym) 1:00:00 [1] * 20.0 km (3:00 / km)
weight:163lbs
Strength, Core, Stretch (Upper Body weights) 45:00 [3] ***
3 x 8 reps.
Cycling - CX warm up/down (Night Race w.u.) 9:44 [1] **** 2.0 km (4:52 / km) +20m 4:38 / km
ahr:92 max:124
Cycling - CX race (Night Race Devon) 37:17 [5] **** 10.91 km (3:25 / km) +103m 3:16 / km
ahr:163 max:180
A bit hard to navigate through laps 4 & 5 as it was getting darker.
FUN race. Rode the technical parts very well.
Had to stand the steep climbs?...
Sandpits, bunny hops, jumps.
Friday Oct 17, 2014 #
Run - outside (LONG RUN CHAMPION LOOP) 1:45:00 [3] ***
shoes: Asics Gel Trainers (4)
Swim - pool (Recovery swim) 40:00 [1] * 2.0 km (20:00 / km)
1 x 500 k
1 x 500 e pull with buoys and paddles.
Thursday Oct 16, 2014 #
Cycling - Time Trial bike long (LONG BIKE 6 HR) 5:51:16 [3] *** 168.0 km (2:05 / km) +647m 2:03 / km
ahr:128 max:159 slept:6.0 weight:162lbs
Max Power: 452 W
Max Avg Power (20 min): 178 W
Normalized Power (NP): 173 W
Intensity Factor (IF): 0.799
Training Stress Score (TSS): 356.1
FTP Setting: 216 W
Work: 3,337 kJ
Legs very tired from yesterday's bike session. I hope this is why I felt crappy on this ride.
Very cold to start this ride.
Focused on RPM and nutrition:
3 IMP (136 g CHO, 1800 ml)
2 x Gatorade (128 g CHO, 1000 ml)
5 Cliff Bars (200 g CHO)
1 gel (20 G CHO)
1 corn nuts (34 g CHO)
Breakfast:
1 cup of yogurt, 1 muffin.
Probably not enough food prior to as well.
Run - outside (TRANSITION RUN) 28:22 [3] ** 5.24 km (5:25 / km) +40m 5:13 / km
ahr:137 max:149 shoes: Pearl Izumi
1 8:26.5 1.61 5:15
2 8:39.7 1.61 5:23
3 8:47.4 1.61 5:28
Wednesday Oct 15, 2014 #
Cycling - Trainer (fluid) (3 x 30 min Z4 ) 2:30:00 [4] *** 75.0 km (2:00 / km)
ahr:136 max:159 slept:8.0 weight:160.8lbs
max cadence: 95
30 min w.u.
3 x 30 min Z4 efforts with 10 min spin between.
#1:145 hr, 151 max, 87 cad,
#2:144 hr, 151 max, 88 cad,
#3:144 hr, 153 max, 88 cad,
-Tried to keep cadence at 90 RPM.
-workout called for Z4/Z5 efforts
HR was around 140-150 range for each effort.
Tuesday Oct 14, 2014 #
Swim - pool (10 x 200) 45:00 [3] *** 2.4 km (18:45 / km)
weight:163lbs
10 x 200 on 3:40, holding 3:15 down to 3:07
Felt good, but times were not great to start. Took a while to get under 3:10 (after #5)
-focus on high elbow pull and sometimes high armpit.
Run - outside (8x 1000m) 49:08 [5] **** 10.0 km (4:55 / km) +96m 4:41 / km
ahr:150 max:165 weight:162lbs shoes: Asics Gel Trainers (4)
8 x 1000 m efforts with 45 -60 seconds recovery jog/walk between
repeats were on 4:25 - 4:40. with :45 to 1:00 recovery jog between.
+SUPER windy going out.
++L Hip SORE!++
-Could tell it was piriformis and Glute med/min.
-Need Needles or acupuncture.
Monday Oct 13, 2014 #
Strength, Core, Stretch (LOWER BODY) 35:00 [3] ***
slept:7.0 weight:166lbs
Able to push more weight on everything.
I'll definitely need to revisit strength training in the off season.
Sunday Oct 12, 2014 #
Swim - pool (3 x (3 x 300)) 1:00:00 [3] ** 3.0 km (20:00 / km)
weight:162.2lbs
3 sets of:
-300 pull w paddles & buoys
-3 x 100 quick on 1:50 (holding 1:27-1:28)
-4 x 75 as 25 kick/25 drill/25 swim
Felt really smooth and good on this one once I settled in and warmed up.
Not the best sleep last night though.
Saturday Oct 11, 2014 #
Run - outside (LONG RUN #2, 2 hour) 2:01:02 [3] ** 20.0 km (6:03 / km) +125m 5:52 / km
ahr:136 max:150 slept:7.0 weight:160lbs shoes: Asics Gel Trainers (4)
NUTRITION:
2 x 600 ml fluid
3 gels.
Breakfast (oats) right before the run)
Strength, Core, Stretch (Foam roll & Stretch) 30:00 [0]
Friday Oct 10, 2014 #
Cycling - Time Trial bike (LONG BIKE, 5 Hour) 4:55:21 [3] *** 143.75 km (2:03 / km) +601m 2:01 / km
ahr:133 max:150
Max Power: 421 W
Max Avg Power (20 min): 182 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.834
Training Stress Score (TSS): 323.0
FTP Setting: 216 W
Work: 2,909 kJ
Nutrition:
3 x IMP (600 ml, 34 x 3 g CHO)
1 Gatorade (950 ml, 2 x 34 g CHO)
5 x Cliff Bar (5 x42 g CHO)
=2700 ml fluid = 135 ml / 15 min (not enough)
=380 g CHO = 19 g CHO/15 min
Supposed to be a 5 hour ride in Z3. Pushed hard on the 2nd half of this.
Strong wind from the South and West on this at times.
Run - outside (Transition Run (steady)) 41:05 [4] ** 7.41 km (5:33 / km) +62m 5:19 / km
ahr:144 max:158 weight:161lbs shoes: Pearl Izumi
Legs heavy on this to start, tried to even pace and hold 9:00/mile average.
Summary 41:05.5 7.41 5:33
1 8:39.9 1.61 5:23
2 8:54.7 1.61 5:32
3 9:00.9 1.61 5:36
4 8:54.7 1.61 5:32
5 5:35.3 0.98 5:43
Thursday Oct 9, 2014 #
Cycling - Time Trial bike (3.5 HR Z2-Z3 Ride) 3:27:24 [3] ** 93.73 km (2:13 / km) +472m 2:10 / km
weight:161lbs
Max Power: 625 W
Max Avg Power (20 min): 185 W
Normalized Power (NP): 174 W
Intensity Factor (IF): 0.808
Training Stress Score (TSS): 212.2
FTP Setting: 216 W
Work: 1,916 kJ
Legs sore from yesterday's weights.
*particularly L piriformis*
Windy at times
HR monitor wasn't working.
Only had 2 bottles IMP (1200 ml, 68 g CHO)
Only had 2 Cliff Bars (42 x 2 g CHO)
=11 g CHO/ 15 min
=85 ml / 15 min
WAY under, but I'm trying to lose weight. However, I ran out of energy.
Run - outside (TRANSITION RUN (Z5-4-3)) 28:20 [3] ** 5.2 km (5:27 / km)
shoes: K-Swiss Kwicky Blade
L glute sore on this one at times.
Massage later today.
Physio, Chiro, IMS.. (massage) 1:00:00 [1]
focus on legs and glutes.
L piriformis and R TFL were sore.
Wednesday Oct 8, 2014 #
Cycling - Time Trial bike (2 Hour Spin) 2:20:45 [3] ** 67.07 km (2:06 / km) +346m 2:03 / km
ahr:126 max:150 slept:8.0 weight:162.9lbs
Max Power: 440 W
Max Avg Power (20 min): 176 W
Normalized Power (NP): 177 W
Intensity Factor (IF): 0.818
Training Stress Score (TSS): 147.2
FTP Setting: 216 W
Work: 1,323 kJ
Fairly strong headwinds.
1.5 bottles IMP = 900 ml fluid, 51 g CHO
1 Cliff Bar = 42 g CHO
1 gel = 20 g CHO
=12 g CHO / 15 min
=96 ml fluid / 15 min
Strength, Core, Stretch (LOWER BODY) 1:00:00 [3] ***
-Ham curls, leg extension, single leg sled, adductors, abductors, dead lifts (135 lbs),
-hang cleans, 2 reps.
-TRX work
L glute sore from either the long run, or physio yesterday.
Tuesday Oct 7, 2014 #
Physio, Chiro, IMS.. (CHIRO) 30:00 [0]
Worked on Glutes, TFL and adductors & Abductors.
Run - outside long (LONG RUN CHAMPION LOOP) 2:02:19 [3] *** 19.56 km (6:15 / km) +396m 5:41 / km
ahr:150 max:164 slept:3.0 weight:162lbs shoes: Asics Gel Trainers (4)
Also managed to get in a set of stairs at Glenora.
Please with this run, but R TFL is sore.
Tried to keep a 9:00/mile pace on the flats
HR monitor not working properly.
Swim - pool (Recovery swim) 32:00 [1] ** 1.65 km (19:24 / km)
weight:161.5lbs
450 back
200 breast
Felt good and smooth on this one as I settled into a pace.
Back and breast were really good!
Monday Oct 6, 2014 #
Swim - pool (4 x 1000) 1:10:00 [3] ** 4.0 km (17:30 / km)
slept:6.0 weight:162lbs
17:15
16:48
16:42
15:45 (pull)
Strength, Core, Stretch (Foam Roll) 20:00 [1] *
Sunday Oct 5, 2014 #
Cycling - Time Trial bike (Med Bike+/ Hard Run++) 3:08:59 [3] *** 89.57 km (2:07 / km) +440m 2:04 / km
ahr:130 max:145 weight:163lbs
Max Power: 800 W
Max Avg Power (20 min): 181 W
Normalized Power (NP): 182 W
Intensity Factor (IF): 0.841
Training Stress Score (TSS): 206.9
FTP Setting: 216 W
Work: 1,814 kJ
Almost didn't ride today. Tried from Lara's wedding last night.
Wind today from the NW.
Run - outside (TRANSITION RUN) 52:30 [4] *** 10.0 km (5:15 / km) +63m 5:05 / km
ahr:151 max:167 weight:161lbs shoes: Pearl Izumi
Glad to see weight was down after the run, even after I ate.
Friday Oct 3, 2014 #
Strength, Core, Stretch (LOWER BODY) 40:00 [3] ***
weight:164lbs
-OHS
-sumo squat
-single leg teeter totter
-some core work and stretching.
Thursday Oct 2, 2014 #
Run - outside long (LONG RUN Champion Loop) 2:07:28 [3] *** 20.56 km (6:12 / km) +428m 5:37 / km
ahr:144 max:165 slept:8.5 weight:162.6lbs (sick) shoes: Asics Gel Trainers (4)
Felt really good on this run. Lots of power and speed.
Felt a bit under the weather but never fatigued.
Strength, Core, Stretch (Foam Roll) 40:00 [0]
Swim - pool (Recovery Swim) 40:15 [1] * 2.2 km (18:18 / km)
weight:162.6lbs
500 back
500 free
500 e pull
200 easy.
Felt smooth on this one.
Wednesday Oct 1, 2014 #
Cycling - Time Trial bike (4 x 8 min Efforts) 4:06:34 [4] *** 114.14 km (2:10 / km) +601m 2:06 / km
ahr:129 max:158 slept:5.0 weight:163.6lbs (sick)
Max Power: 564 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.833
Training Stress Score (TSS): 272.8
FTP Setting: 216 W
Work: 2,387 kJ
Still feeling a bit under the weather, but mostly I felt out of shape with no power on this ride.
Maybe from the massage as well?
It was also really windy on this one and the coldest ride of the year thus far.
Might have to go to Penticton to do training camp...
8 min: 145-149 HR avg, 217-221 avg power,