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Training Log Archive: OL

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Cycling - Trainer (fluid)10 16:19:00 276.98 445.75
  Run - Treadmill6 5:43:00 34.88(9:50) 56.13(6:07)
  Swim - pool9 5:38:00 11.03(30:39) 17.75(19:03)
  Strength, Core, Stretch8 4:40:00
  Run - outside1 1:20:47 8.62(9:22) 13.88(5:49) 94
  XC skiing - classic2 1:15:00 3.2 5.15 58
  Crossfit4 1:13:00
  Cycling - Time Trial bike1 1:00:00 18.73(3:12) 30.14(1:59)
  Physio, Chiro, IMS..1 30:00
  Rowing - C21 10:00 1.24(8:03) 2.0(5:00)
  Total38 37:48:47 354.68 570.8 152
  [1-5]37 37:08:47
averages - sleep:7 weight:166.4lbs

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Friday Jan 30, 2015 #

11 AM

Cycling - Trainer (fluid) long (Descending Intervals) 2:00:00 [3] *** 59.4 km (2:01 / km)
ahr:134 max:147 slept:8.0 weight:165.8lbs

Avg Power: 169 W
Max Power: 285 W
Max Avg Power (20 min): 183 W
Normalized Power (NP): 172 W
Intensity Factor (IF): 0.791
Training Stress Score (TSS): 124.5
FTP Setting: 218 W
Work: 1,215 kJ


20 min w.u., 4 x 15/45 s high cadence work
MAIN SET:
32 min at 80% FTP + 3 min recover
24 min at 80% FTP + 2 min recover
16 min at 8-% FTP + 1 min recover
8 min at 80% FTP
(tried to keep Watts at 180-184 for each interval, avg cad = 89, 140 HR avg.)
The last two intervals were tough, and I increased wattage by 1.
10 min recovery spin.

Thursday Jan 29, 2015 #

9 AM

Run - Treadmill (6 x 4:1 (Hill : Core)) 1:00:00 [4] **** 6.05 mi (9:55 / mi)
ahr:144 max:167 slept:8.0 weight:166lbs shoes: Asics Gel Trainers (4)

20 min w.u.
6 x 4:1 Hill to Core work, start at 6% up to 7%.
10 min w.d
11 AM

Crossfit (Sled and Battle ropes) 20:00 [4] ****
ahr:155 max:169

3-2-1-2-3 plates on the push sled,
with battle ropes between each lap.

Strength, Core, Stretch 1:00:00 [4] ****

3 x 12 sumo dead lifts (135 lbs)
5 x 3 back squat (up to 245 lbs)
4 x 2 power clean (up to 155)

2 x 25 lat pull downs

Lunge Matrix (with around the world side lunges).
Banded knee one leg Bosu ball work.
Eversion band work.

Stretching

Wednesday Jan 28, 2015 #

5 AM

Swim - pool (8 x 200) 40:00 [3] 2.2 km (18:11 / km)

Terrible sleep again (dog).

400 w.u. 7:30
8 x 200 on 3:30, holding 3:07 down to 3:03.

Best set of 200's in a while. Good to do these on 3:30 interval.
Focus on a strong first 50 and then cruise the rest.

200 pull w.d.

Tuesday Jan 27, 2015 #

8 AM

Cycling - Trainer (fluid) (Sprint to Failure) 1:00:00 [5] ***** 30.1 km (2:00 / km)
ahr:139 max:167 slept:5.0 weight:167lbs

Avg Power: 182 W
Max Power: 316 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.901
Training Stress Score (TSS): 80.4
FTP Setting: 218 W
Work: 655 kJ

20 min Gearing pyramid w.u.
Main Set
5×6 min efforts with 2-min recoveries.

Efforts are as follows:
2 min at 85% (192 FTP watt goal) (=185-192 w, 90 rpm)
2 min at 100% (226 FTP watt goal) (=212 w, 93 rpm)
1 min at 110% (248 FTP watt goal) (=236-242 w, 97-99 rpm)
1 min at 120% (270 FTP watt goal) (=267-272 w, 103-104 rpm)

*Need to work on my sprinting*
-Tired after night shift, glad I got this one done and glad it was short.
-Had planned to swim and do weights later in the day but did too many errands.

Monday Jan 26, 2015 #

8 AM

Crossfit 30:00 [4] ***
slept:6.0

2 mile row (15:30)
100 lunges
1 mile row (7:30)
50 lunges
9 AM

Swim - pool 30:00 [2] ** 1.5 km (20:00 / km)

700 swim (2/5 effort)
800 pull (3/5 effort)

Swam at KSC LC pool

Sunday Jan 25, 2015 #

9 AM

Run - outside long (Long Run) 1:20:47 [3] *** 13.88 km (5:49 / km) +94m 5:38 / km
ahr:140 max:163 slept:6.5 weight:165.8lbs shoes: Asics Gel Trainers (4)

Probably pushed too hard on this. Icy at points, wanted to stay under 10:00 per mile.
Very sore after. Hips and glutes still weak.
11 AM

Cycling - Trainer (fluid) (Recovery Spin) 40:00 [1] * 18.51 km (2:10 / km)
ahr:126 max:138

Avg Power: 150 W
Max Power: 196 W
Max Avg Power (20 min): 155 W
Normalized Power (NP): 151 W
Intensity Factor (IF): 0.692
Training Stress Score (TSS): 31.5
FTP Setting: 218 W
Work: 361 kJ


3rd gear, easy spin out of legs.
Terrible sleep last night.

Saturday Jan 24, 2015 #

5 AM

Swim - pool (FAIL SWIM) 20:00 [1] 1.0 km (20:00 / km)

400 w.u.
2 x 200 k.

Neck still a bit off, but I just wasn't feeling it. May try tonight.
Dehydrated as well and I went to be late.
10 AM

Strength, Core, Stretch (Deadlifts) 15:00 [3] ***

work up from 95 lbs up to 185 lbs,
5 x 5

Crossfit 15:00 [3] ***
weight:166lbs

5 rounds of:
24 double unders
12 KB swings
6 box jumps
3 chin ups

Friday Jan 23, 2015 #

Run - Treadmill (Easy Run) 40:00 [3] ** 4.12 mi (9:43 / mi)
weight:166.2lbs shoes: Asics Gel Trainers (4)

6.0 up to 6.5 mph.
2.5% incline,
felt really good on this one, concentrating on "XC ski hopping" and quick turnover.

Thursday Jan 22, 2015 #

1 PM

Cycling - Trainer (fluid) (LONG BIKE) 2:00:00 [3] *** 57.88 km (2:04 / km)
ahr:135 max:157 weight:165.2lbs

Avg Power: 163 W
Max Power: 329 W
Max Avg Power (20 min): 188 W
Normalized Power (NP): 170 W
Intensity Factor (IF): 0.778
Training Stress Score (TSS): 120.6
FTP Setting: 218 W
Work: 1,175 kJ


20 min Pyamid
Intermediate Set:
2 x 20 at 75% FTP.
-4 x 20 s at 120 RPM + 40 s recovery spin
Main Set:
3 x 8:30 at 85% FTP (=200 w) + 2:30 recovery spin
-30 min w.d. spin at 90 rpm

Took a while to warm up on this one, about 30 minutes.
6 PM

Strength, Core, Stretch 30:00 [3] ***

-XC ski band and wobble board follow through
-back extension and tuck leg raises
-2 x 20 machine bench press
-

Tuesday Jan 20, 2015 #

8 AM

Cycling - Trainer (fluid) intervals (THRESHOLD LADDERS) 1:30:00 [4] *** 44.13 km (2:02 / km)
ahr:139 max:160 slept:5.0 weight:165.2lbs

Avg Power: 173 W
Max Power: 310 W
Max Avg Power (20 min): 201 W
Normalized Power (NP): 183 W
Intensity Factor (IF): 0.837
Training Stress Score (TSS): 104.6
FTP Setting: 218 W
Work: 933 kJ
Avg Cadence: 92

-15 min w.u.
-3 x ([1 min at 110%+ FTP (250 w) + 3 min 100-110% FTP (220 w) + 5 min at 90-100% FTP (208 w) + 5 min recovery spin]
-30 min at IMP (75% FTP)
-5 min w.d.
12 PM

XC skiing - classic (Strathcona Wilderness Ski) 35:00 [2] *** 5.15 km (6:48 / km) +58m 6:26 / km
ahr:123 max:157

Strathcona wilderness center ski.
Better tracks.
A bit better with technique as well.
Need to really work on turning within the tracks.
2 PM

Strength, Core, Stretch (XC Dryland + SLD) 30:00 [3]

One leg sled press
quad extensions
ham curls (SLD)

Side to side squats
TRX single leg squats
Bent over rows
push ups

KB single leg dead lifts

Monday Jan 19, 2015 #

12 PM

Swim - pool (MACCA 50s) 45:00 [4] **** 2.25 km (20:00 / km)
slept:8.0 weight:166lbs

4 x 4 x 50, 4th fast on 55
4 x 3 x 50, 3rd fast
4 x 2 x 50, 2nd fast
4 x 1 x 50, all fast.

Fast on 39-40 seconds
recovery on 47-48 s.
2 PM

XC skiing - classic 40:00 [2] ***

Ski at Goldbar park.
New boots are really good and comfortable.
Technique getting better.

Saturday Jan 17, 2015 #

5 PM

Cycling - Time Trial bike (VO2 3x10 ) 1:00:00 [4] **** 30.14 km (1:59 / km)
ahr:144 max:162 slept:6.5 weight:165.4lbs

Avg Power: 175 W
Max Power: 283 W
Max Avg Power (20 min): 188 W
Normalized Power (NP): 185 W
Intensity Factor (IF): 0.848
Training Stress Score (TSS): 71.4
FTP Setting: 218 W
Work: 629 kJ
Avg Cadence: 92

15 min w.u spin
3 x 10 min + 5 min recovery spin
-all in 4th gear, trying to keep 91-95% FTP, 95 rpm.
-155 hr avg, 210 watt avg, 94 cadence avg for each interval.

Friday Jan 16, 2015 #

Physio, Chiro, IMS.. (Chiropractor) 30:00 [0]

Shoulders and hip work.
9 AM

Run - Treadmill (Long Run, Z3-Z4) 1:30:00 [3] ** 9.15 mi (9:50 / mi)
ahr:150 max:160 shoes: Asics Gel Trainers (4)

2.5% incline, increase 0.1 every 10 minutes from 5.7 up to 6.5
felt good, HR a bit high though.
11 AM

Strength, Core, Stretch (CX Dryland Circuit) 20:00 [2] ***
weight:165.8lbs


Side
Speed skater

Ab roll out
foam roll

Thursday Jan 15, 2015 #

8 AM

Cycling - Trainer (fluid) (LONG BIKE) 2:00:00 [3] *** 58.14 km (2:04 / km)
ahr:135 max:150 slept:8.0 weight:166.5lbs

Avg Power: 162 W
Max Power: 217 W
Max Avg Power (20 min): 176 W
Normalized Power (NP): 164 W
Intensity Factor (IF): 0.755
Training Stress Score (TSS): 113.2
FTP Setting: 218 W
Work: 1,165 kJ

30 min w.u. in 3rd easiest.
32 min at 75%, 3 min recovery
24 min at 75%, 1 min recovery
16 min at 75%, 1 min recovery
8 min at 75%,
(all in the 4th easiest gear)
5 min recovery spin

Legs took a long time to warm up, and still feeling fatigue from this week's weight sessions.

Wednesday Jan 14, 2015 #

1 PM

Swim - pool (12x200) 1:03:00 [3] *** 3.4 km (18:32 / km)

3 x 200 w.u.
12 x 200 on 3:40, holding 3:12 down to 3:07.
2 x 200 pull w.d.

Felt pretty good on this one, even though times should be around 3:08 - 3:02s.

3 PM

Cycling - Trainer (fluid) (1.5 HR Z2 spin) 1:30:00 [2] ** 42.14 km (2:08 / km)
ahr:130 max:143


Avg Power: 147 W
Max Power: 196 W
Max Avg Power (20 min): 153 W
Normalized Power (NP): 147 W
Intensity Factor (IF): 0.675
Training Stress Score (TSS): 68.0
FTP Setting: 218 W
Work: 792 kJ
Avg Cadence: 89


3rd easiest gear
keep RPM at 90.
Legs are tired and sore from Monday and yesterday weight sessions.
Good to spin out the legs though.

Tuesday Jan 13, 2015 #

1 PM

Strength, Core, Stretch (LUNGE MATRIX) 15:00 [2]

Swim - pool (FAIL SWIM) 10:00 [0] 0.5 km (20:00 / km)

was going to do the 6x100 + 300 + 4x100 + 300 + 2 x 100 + 300 but Left shoulder wasn't the best and I wasn't in the mood after the warm up.

Monday Jan 12, 2015 #

9 AM

Run - Treadmill long (LONG RUN) 1:25:00 [2] ** 8.5 mi (10:00 / mi)
ahr:144 max:158 weight:165lbs shoes: Asics Gel Trainers (4)

5.7 - 6.0 speed.
Just keeping it easy and getting time in running.
11 AM

Crossfit (21-15-9) 8:00 [4] ***

21-15 -9 reps of
95 lbs deadlift
strict chin ups/kip chin ups.

Strength, Core, Stretch 50:00 [3] ***

1. Split cleans, worked up to 135 lbs, 5 x 2 reps

2. Various new exercises can't remember what they all were though
-around the world side to side lunges.
-Bird Dogs
-Cat/dog
-Eversion/inversion band work
-fire hydrants

-etc.

Friday Jan 9, 2015 #

12 PM

Cycling - Trainer (fluid) (2 x 33 min + 1 x 17 min) 2:05:00 [4] *** 60.95 km (2:03 / km)
ahr:136 max:150 slept:8.0 weight:165.2lbs

18 min Gearing Pyramid
9 min med/easy/hard

2 x 33 min at 75% FTP (138 HR, 139 HR, 16.45 km)
1 x 17 min at 75% FTP (140 HR, 8.5 km)


Thursday Jan 8, 2015 #

5 AM

Swim - pool (500s) 45:00 [3] ** 2.5 km (18:00 / km)
slept:7.0

400 w.u.
500 swim
500 pull w paddles & buoys
500 pull w buoys
500 at pace (7:58)
500 pull w paddles & buoys
100 back w.d.
6 PM

Run - Treadmill 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel Trainers (4)

Rowing - C2 10:00 [2] 2.0 km (5:00 / km)

Wednesday Jan 7, 2015 #

6 PM

Cycling - Trainer (fluid) (HILL WORK) 1:00:00 [4] ***
slept:6.0 weight:165.4lbs

Avg Power: 175 W
Max Power: 305 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.853
Training Stress Score (TSS): 72.1
FTP Setting: 218 W
Work: 630 kJ
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 97 rpm


Crappy sleep last night.
15 min w.u.
10 min SLD
5 min spin
6 x (1 min Big gear seated, 1 min Jumps, 1 min Standing big gear + 2 min spin)

Tuesday Jan 6, 2015 #

9 AM

Run - Treadmill (CORE 4:1) 48:00 [3] *** 5.06 mi (9:29 / mi)
slept:8.0 shoes: Asics Gel Trainers (4)

20 min w.u.
5 x (4:1 run:core)
5 min w.d.

10 AM

Strength, Core, Stretch 1:00:00 [3] ***

1. 4 rounds of:
-400 m row
-10 toes to bar
-20 OHS with fat bar

2. 5 x 2 Cleans (up to 135 lbs)

3. Lunge Matrix
11 AM

Swim - pool 40:00 [1] * 2.0 km (20:00 / km)

2 x 1000 easy recovery swim.

Saturday Jan 3, 2015 #

9 AM

Cycling - Trainer (fluid) 2:34:00 [3] *** 74.5 km (2:04 / km)
ahr:139 max:157 slept:8.0 weight:167.7lbs


Avg Power: 167 W
Max Power: 268 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 173 W
Intensity Factor (IF): 0.792
Training Stress Score (TSS): 160.2
FTP Setting: 218 W
Work: 1,542 kJ
Cadence: 87


-45 min w.u (ILT, VG sets)
-Main set:
33 min at 80%+ (144 HR, 187 w, 88 cad)
24 min at 80%+ (143 HR, 187 w, 88 cad)
16:30 min at 80%+ (147 Hr, 190 w, 88 cad)
9 min at 80%+ (148 HR, 189 w, 88 cad)
3 min recovery after each.
-15 min w.d.


-2 bottles IMPerform
-172.2-167.7 lbs.

Friday Jan 2, 2015 #

5 AM

Swim - pool (4 x 400) 45:00 [2] ** 2.4 km (18:45 / km)
weight:174lbs

1 x 400 w.u. (on 7:00)
2 x 400 e (6:45, 6:30)
2 x 400 e pull (5:58, 6:00)
1 x 400 pull w.d.

Felt decent even though I've gained 10 lbs and haven't swam in over a week.

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