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Training Log Archive: OL

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Cycling - Time Trial bike7 17:09:49 314.8(3:16) 506.62(2:02) 2046
  Run - outside10 8:51:59 58.6(9:05) 94.3(5:38) 1299
  Swim - pool7 5:25:00 10.13(32:05) 16.3(19:56)
  Run - Track4 3:04:12 19.19(9:36) 30.89(5:58) 71
  Cycling - Road bike2 2:52:24 48.84(3:32) 78.61(2:12) 194
  Strength, Core, Stretch2 1:45:00
  Crossfit1 1:00:00
  Physio, Chiro, IMS..1 20:00
  Total34 40:28:24 451.56 726.72 3610
  [1-5]33 40:08:24
averages - sleep:7.7 weight:168.3lbs

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Tuesday May 31, 2016 #

8 AM

Physio, Chiro, IMS.. (Chiro) 20:00 [0]

10 AM

Run - outside (Tempo Run (40')) 55:00 [3] *** 7.12 mi (7:43 / mi) +226m 7:02 / mi
ahr:153 max:167 shoes: Pearl Izumi

40 min in Z3 tempo run
2 PM

Crossfit 1:00:00 [3] ***

Strength & Technique work:
100 cal row (9') - 75 Thrusters - 50 pull ups - 75 wall ball - 100 cal row

Pistol technique work

Stretch, core and foam roll to make up the hour.

Very sore for the next 3 days

Monday May 30, 2016 #

9 AM

Strength, Core, Stretch (Strength work) 45:00 [3] ***
(sick)

GLute work, ham work,
foam rolling.

Hips very sore today, before and after this session.
10 AM

Swim - pool (4x100 + 4x200) 45:00 [2] 2.2 km (20:27 / km)

main set:
4 x 100 free on 1:40, hold 1:35
200 pull
4 x 200 free on 3:30, hold 3:09-3:07

Missed the last 200 as I wasn't feeling good.

Saturday May 28, 2016 #

12 PM

Run - outside (Easy to Moderate Run) 57:00 [3] ** 10.0 km (5:42 / km) +128m 5:21 / km
ahr:136 max:161 shoes: Asics Gel Trainer 20s (6)

Run in Calgary.
Descend by 10 minutes.

Friday May 27, 2016 #

5 AM

Swim - pool 40:00 [3] 2.0 km (20:00 / km)

400 e w.u
5 x 50 drill pull
6 x 75 on 1:30, hold 1:02
5 x 50 easy pull
10 x 25 on 15 rest (most free on 17 s, 2 back & 2 breast)
400 w.d

Thursday May 26, 2016 #

1 PM

Cycling - Time Trial bike (LZ3 Moderate Ride) 2:09:26 [3] ** 64.74 km (2:00 / km) +251m 1:58 / km
ahr:122 max:142

181 W
Avg Power
561 W
Max Power
185 W
Max Avg Power (20 min)
187 W
Normalized Power® (NP®)
0.859
Intensity Factor® (IF®)
150.8
Training Stress Score®
218 W
FTP Setting
1,337 kJ
Work

1st hour 180 w, 2nd hour 182 watts
3 PM

Run - outside (Transition Run 50') 53:12 [2] ** 10.0 km (5:19 / km) +146m 4:57 / km
ahr:144 max:161 shoes: Asics Gel Trainer 20s (6)

Controlled run, start easy.
R Achilles still really sore, infact has gotten worse again.

Friday May 20, 2016 #

10 AM

Run - outside (Champion Loop 2:30) 2:23:00 [2] *** 24.0 km (5:58 / km) +350m 5:33 / km
ahr:142 max:165 shoes: Asics Gel Trainer 20s (6)

Thursday May 19, 2016 #

5 AM

Swim - pool (IM work) 45:00 [2] *** 2.2 km (20:27 / km)

4 x 250 IM work
5 x 50 kick
4 x 200 IM on 3:30, hold 3:15.
100 w.d.

Swam in core shorts so times were faster.
Strokes didn't feel good and I was out of breath on turns.
8 AM

Cycling - Time Trial bike (Long Bike 4:45 MZ2) 4:37:39 [3] *** 135.71 km (2:03 / km) +510m 2:00 / km
ahr:122 max:149

157 W Avg Power
447 W Max Power
166 W Max Avg Power (20 min)
164 W Normalized Power® (NP®)
0.751 Intensity Factor® (IF®)
249.0 Training Stress Score®
218 W FTP Setting
2,499 kJ Work

Tried to ride smooth and steady.
1 PM

Run - outside (Transition Run 30') 31:33 [2] * 5.43 km (5:49 / km) +45m 5:35 / km
ahr:134 max:158 weight:169lbs shoes: Pearl Izumi

Wednesday May 18, 2016 #

5 AM

Run - Track 46:01 [5] 4.82 mi (9:33 / mi)
weight:168lbs shoes: Asics Gel Trainer 20s (6)

4*3' + 3' recovery jog.
Almost able to do 800m for each repeat.

Tuesday May 17, 2016 #

5 AM

Swim - pool (Lactate Swim) 50:00 [4] 2.6 km (19:14 / km)

5*100 on 1:40
10*75 on
10*25s

Monday May 16, 2016 #

5 AM

Swim - pool 50:00 [3] 2.6 km (19:14 / km)

8*100s on 145 hold 137
3*200 on 330 hold 3:12-3:15.

Tired this AM, not a good swim
2 PM

Cycling - Time Trial bike (Threshold Ride) 1:24:04 [3] 27.7 mi (3:02 / mi) +182m 2:58 / mi
ahr:140 max:160

Sunday May 15, 2016 #

7 PM

Run - outside (Easy run) 44:08 [2] 4.68 mi (9:26 / mi)
ahr:132 max:150 shoes: Pearl Izumi

Easy to moderate run

Friday May 13, 2016 #

9 AM

Run - outside (Easy Run) 39:13 [1] * 3.73 mi (10:31 / mi) +48m 10:07 / mi
ahr:135 max:143 slept:9.0 shoes: Asics Gel Trainer 20s (6)

Extra easy run with Barb, 6 km.
12 PM

Cycling - Time Trial bike (Moderate Ride) 1:36:40 [3] ** 47.4 km (2:02 / km) +177m 2:00 / km
ahr:124 max:145

Tired to
-ride at 165 watts
-cadence at 80-90
-FTP at 65-75%

Thursday May 12, 2016 #

5 AM

Run - Track (10 x 1' repeats) 45:00 [5] **** 7.7 km (5:51 / km)
slept:6.5 weight:168lbs shoes: Asics Gel Trainer 20s (6)

15 min w.u with ABCDs,
10 x 1 min fast with 1 min recovery jog.

Had to take it a bit easier as the track was icy on the corners (sprinkler system with cool evening).

Wednesday May 11, 2016 #

5 AM

Swim - pool (Lactate intervals) 45:00 [4] *** 2.1 km (21:26 / km)

400 w.u.
5x100 on 1:45, hold 1:36-1:37
10x75 on 1:25, hold 1:05-1:04
10 x 25 on 30, hold 18s
200 k warm down.

Slow and sluggish on the sprint work today.
Stroke felt off a bit.

Tuesday May 10, 2016 #

9 AM

Strength, Core, Stretch (Strength work) 1:00:00 [3] ***

various leg, machine, core, gymnastics and stretching.
2 PM

Cycling - Time Trial bike (Moderate Brick Ride) 2:00:00 [3] ** 33.7 mi (3:34 / mi) +295m 3:28 / mi
ahr:131 max:152

178 W
Avg Power
439 W
Max Power
197 W
Max Avg Power (20 min)
191 W
Normalized Power® (NP®)
0.875
Intensity Factor® (IF®)
136.0
Training Stress Score®
218 W
FTP Setting
1,148 kJ
Work
4 PM

Run - outside (Transtion Run ) 45:00 [4] ** 8.22 km (5:28 / km) +242m 4:46 / km
ahr:147 max:161 shoes: Asics Gel Trainer 20s (6)

Tried to even pace this so I finished feeling just complete.

Saturday May 7, 2016 #

8 AM

Cycling - Time Trial bike (Long Bike (4:15)) 4:15:00 [3] *** 76.4 mi (3:20 / mi) +473m 3:16 / mi
ahr:124 max:158 slept:7.6

Long, steady ride at moderate aerobic intensity.

161 W
Avg Power

510 W
Max Power

191 W
Max Avg Power (20 min)

170 W
Normalized Power® (NP®)
0.780
Intensity Factor® (IF®)
243.1
Training Stress Score®
218 W
FTP Setting
2,317 kJ
Work
12 PM

Run - outside (Transition Run (35')) 36:00 [2] ** 6.13 km (5:52 / km) +46m 5:40 / km
ahr:139 max:151 shoes: Pearl Izumi

Run, continuously, preferably on soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Felt good to start, ok to finish, even though pace fell off. Tried to run easy.

Friday May 6, 2016 #

3 PM

Cycling - Time Trial bike (60' at Threshold) 1:07:00 [5] **** 37.0 km (1:49 / km) +158m 1:46 / km
ahr:150 max:161

easy short warm up then into 60' at threshold.
I think this is at 220 w?
Went out way too hard.
218 W
Avg Power
505 W
Max Power
239 W
Max Avg Power (20 min)
229 W
Normalized Power® (NP®)
1.051
Intensity Factor® (IF®)
117.5
Training Stress Score®
218 W
FTP Setting
842 kJ
Work

Wednesday May 4, 2016 #

8 AM

Cycling - Road bike (Moderate Brick Ride) 1:11:43 [3] ** 22.0 mi (3:16 / mi) +194m 3:10 / mi
ahr:130 max:151

NO watts meter
9 AM

Run - outside (Transtion Run ) 27:53 [3] ** 5.53 km (5:03 / km) +68m 4:45 / km
ahr:147 max:168 shoes: Pearl Izumi

Tuesday May 3, 2016 #

5 AM

Swim - pool 50:00 [3] 2.6 km (19:14 / km)

w/u 350 E FS
d/s 10x 25 drills (10")
m/s
8x 100 M FS (5")
3x 200 @ T-pace (45")
5x 50 K w board
c/d 350 E FS
Total: 2600

100s on 1:35-1:40,
200s on 3:00-3:05s.
2 PM

Cycling - Road bike (Long Hills 6x3') 1:40:41 [4] 43.2 km (2:20 / km)

Only able to do 6 x 3' hills due to time. I wanted to do 10 hills to get in 30' of climbing.
Power tap batteries died on the way home too.

Monday May 2, 2016 #

5 AM

Run - Track (Lactate intervals) 45:00 [5] **** 4.39 mi (10:15 / mi)
shoes: Asics Gel Trainer 20s (6)

w/u 10-15' easy run incl. some strides
m/s 10x 1' very hard, but controlled with 1' easy RI
c/d to complete total time

Scared to push it on this session, as im pretty sure thats how I strained my hamstring last season. So i took it a bit easier, and really focused on keeping core tight & technique.
260-270m / 1:00 intervals

Sunday May 1, 2016 #

5 AM

Run - Track (Easy / Mod Run) 48:11 [3] ** 5.2 mi (9:16 / mi) +71m 8:53 / mi
ahr:140 max:160 shoes: Asics Gel Trainer 20s (6)

Felt good, but piriformis sore towards the end. Pace not great but should get better with consistency.

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