Training Log Archive: OLIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
Swim - pool (7 x 300s) 46:00 [2] ** 2.65 km (17:22 / km)
7 x 300s as pull, flippers, swim
150 t w.d.
Stroke a bit off today, fighting the water and technique not great.
Tuesday May 30, 2017 #
Strength, Core, Stretch (Strength ) 45:00 [3] **
Squats, deadlifts, core work.
Cycling - Trainer (fluid) (Kurt Kinetic 12) 1:10:00 [5] *****
slept:6.0 weight:166lbs
intervals 2-3: 20 minutes Steady State* + 5 minutes easy spinning. Repeat 2 times.
Interval 4: 10-minute easy spinning cool down
*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4) (218-252 watts).
held 232 watts for the 20' sets.
Compare to Feb 22, 2017
"Feb 22:
Done in 5th gear, holding 87-90 RPM.
About 225-240 watts for each 20' interval."
Run - outside (Easy Run 35') 35:00 [2] * 3.69 mi (9:29 / mi)
ahr:135 max:151 shoes: New Balance Foam Zante - black
Ran after the bike
Supposed to be a 1:15 run tomorrow, but legs were heavy so just ran easy and cut the time short.
Sunday May 28, 2017 #
Cycling - Trainer (fluid) (Transition Trainer 60') 1:00:00 [2] * 29.6 km (2:02 / km)
ahr:122 max:135
Keep wattage at 170, smooth
Able to keep wattage at 180 for the ride.
RPMs increased from 84-88 as I loosened up.
Run - outside (Run 45' Part B) 45:00 [3] * 4.9 mi (9:11 / mi) +97m 8:39 / mi
ahr:131 max:160 shoes: Asics DynaFlyte (1)
Felt good, able to keep a quick steady pace.
L Glute started to hurt again towards the end.
Walked the last 2 minutes.
Swim - pool (Recovery Swim) 35:00 [1] 2.05 km (17:04 / km)
10' swim
200k
200t
100e
Swam in CORE shorts.
Felt good and tried to swim relaxed
Run - outside (Long Run 1:45) 1:48:00 [3] * 11.4 mi (9:28 / mi) +197m 8:59 / mi
ahr:130 max:158 shoes: Asics DynaFlyte (1)
Long time to get warmed up.
Cool in the AM.
Saturday May 27, 2017 #
Swim - pool (IM Recovery Swim) 43:08 [1] * 2.45 km (17:36 / km)
10' e Pull
10' k
10' t
100 IM w.d
Cycling - Trainer (fluid) (Sweet Spot Trainer ) 1:00:00 [4] *** 18.5 mi (3:15 / mi)
ahr:119 max:138
15 x 1:1 of Z4:Z2 (215-240w)
Held back on the Z4 work. Saving up for tomorrow'srun.
Cycling - Time Trial bike (Test Ride New Bike) 1:00:00 [3] * 28.0 km (2:09 / km)
Friday May 26, 2017 #
Swim - pool (3 x 15') 57:30 [3] ** 3.8 km (15:08 / km)
Legs close to cramping in the middle.
Focus on arm pull and steady kick, also an even, quick turnover.
950, 1000 & 1000m for each.
Thursday May 25, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:30) 3:30:00 [3] *** 64.9 mi (3:14 / mi)
ahr:141 max:170
2:00 at 175-180 w in 4th gear, 84-88 RPM
15' at 200 w in 5th gear, 82 RPM
6 x 1:4 (Z6:Z3)
15' in 4th gear, 170-180 w
Legs very close to cramping on the fast stuff.
I would pay for this on the run.
Happy with this bike regardless, seem to almost have recovered from a few weeks ago.
Run - outside (Transition Run) 46:01 [3] ** 5.2 mi (8:51 / mi)
ahr:151 max:166 shoes: Asics DynaFlyte (1)
Quads and adductors on the verge of cramping throughout. Had to stop around the 35' mark for a stretch break.
No hot shot taken.
Strength, Core, Stretch (Foam Roller and Stretch) 30:00 [0]
Tuesday May 23, 2017 #
Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:00 [5] ***** 19.4 mi (3:06 / mi)
ahr:140 max:163
m/s
9' at FTP, 3' RI (PZ2)
9' just below FTP, 3' RI (PZ 2)
9' PZ 3, 3' easy
c/d to complete total time
290/292 watts, 84.2 TSS
Compare Nov 25, Jan 19, and Mar 15,
Main set was done in 5th Gear.
-90-91 rpm, 88-89 RPM, 83-85 RPM.
(250, 240, 220 watts goals)
Cycling - Trainer (fluid) warm up/down (warm down spin) 10 [1] * 3.02 mi (3 / mi)
ahr:129 max:137
Run - outside (Transition Run 20') 18:52 [1] * 2.01 mi (9:23 / mi)
ahr:135 max:146 shoes: Asics DynaFlyte (1)
Strength, Core, Stretch (TRX work) 52:00 [3] **
TRX work.
Stretching
Finally able to get in some good hamstring stretching!
Swim - pool (Speed Work) 40:15 [4] *** 2.4 km (16:46 / km)
2×200 @ 3:00 (150 FAST/50 easy)
100 kick w/ :30 rest
2×150 @ 2:20 (100 FAST/50 easy)
100 kick w/ :30 rest
2×100 @ 1:40 (50 FAST/50 easy)
100 kick w/ :30 rest
2×50 @ :60 (25 FAST/25 easy)
100 kick w/ :30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/ :30 rest]
200 cool-down
Read more at http://www.triathlete.com/2017/05/training/quick-s...
forgot to start watch again after the main set.
Swam 600 pull w paddles after to warm down
Sunday May 21, 2017 #
Run - Track (Track Ladder Session run) 1:00:00 [5] *** 6.44 mi (9:19 / mi)
ahr:140 max:176 slept:6.0 weight:170lbs shoes: Asics DynaFlyte (1)
2 sets of:
1000, 600, 800, 200 with 200m jog between each.
Done at 80-88% effort.
10' w d including drills
4:39, 2:40, 3:29, 0:49
4:21, 2:36, 3:30, 0:52
Held back as much as I could. I don't want to tear a hamstring
Saturday May 20, 2017 #
Swim - pool (Recovery Swim) 45:00 [1] * 2.4 km (18:45 / km)
slept:6.5
3 x 200 swim w flippers
2 x 300 pull w paddles
6 x 100 alternate k/t
Friday May 19, 2017 #
Run - outside (Long Run 2:00) 2:00:00 [3] ** 21.21 km (5:39 / km) +222m 5:23 / km
ahr:141 max:155 weight:160lbs shoes: Asics DynaFlyte (1)
40' w.u.
5 x 1 mile at sub IM pace (9:00/mile)
30 ' w.d.
Cycling - Trainer (fluid) (Recovery Ride Trainer 60') 1:00:00 [2] * 29.5 km (2:02 / km)
ahr:126 max:139
180 W Avg Power
222 W Max Power
188 W Max Avg Power (20 min)
180 W Normalized Power® (NP®)
0.786 Intensity Factor® (IF®)
61.2 Training Stress Score®
Run - outside (Base Building Run) 37:23 [3] * 4.0 mi (9:21 / mi) +67m 8:53 / mi
ahr:135 max:150 shoes: Asics DynaFlyte (1)
Strength, Core, Stretch (Foam Roller) 20:00 [0]
Thursday May 18, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:00) 3:05:00 [3] *** 57.1 mi (3:14 / mi)
ahr:131 max:157 slept:5.5
2:05:00 at 175-180 watts
6 x 1:4 (Z6:LZ3)
180 W Avg Power
341 W Max Power
207 W Max Avg Power (20 min)
186 W Normalized Power® (NP®)
0.812 Intensity Factor® (IF®)
202.6 Training Stress Score®
Much better than last week.
Finally able to hold decent watts again.
Cycling - Road bike (Road bike 60') 1:00:00 [3] *** 28.72 km (2:05 / km)
ahr:135 max:150
Forgot to turn GPS back on on Garmin.
Rode Wye to 223, 520 to Hwy 21.
Run - outside (Transition Run 45') 47:47 [2] ** 8.05 km (5:56 / km) +181m 5:20 / km
ahr:135 max:149 shoes: Asics DynaFlyte (1)
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
IT bands
Low back.
Wednesday May 17, 2017 #
Cycling - Trainer (fluid) (Freddy Kinetic 11) 1:00:00 [3] *** 18.8 mi (3:11 / mi)
ahr:141 max:150 slept:6.5 weight:165lbs
5 x (3' at 100rpm + 2' a 110 rpm)
15'.w.d.
Compare to Feb 13, 2017 (71.3 TSS, 19 miles, 189/266 )
Done in 3rd gear again (72.1 TSS, 18.8 miles 191/270 w).
Tougher set than it looks. Couldn't get rpm up to 110.
Swim - pool (6-4-2 x 100s) 45:00 [4] ** 2.6 km (17:18 / km)
[6 x 100], [4 x 100], [2 x 100] on 1:45
holding 1:27-1:23s
300 pull between each
100 t w.d.
Tuesday May 16, 2017 #
Cycling - Trainer (fluid) (Trainer Ride 6) 1:00:00 [5] *** 18.7 mi (3:13 / mi)
ahr:133 max:162 slept:8.5 weight:167lbs
12x (30" PZ 6 - 30" PZ 1) - 2' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
See Nov 15, Jan 11, and Mar 7, 2017:
"144/160/180/200/215 watts goal for 60-90%.
"30" intervals tried for 290-310 watts
8' climb tried for 175/210/245/275 watts, in 4-5-6-7th gears for each 2' increase."
191/375 watts
Run - outside (Tempo Run 40') 1:00:00 [4] ** 7.03 mi (8:32 / mi)
ahr:147 max:156 shoes: Asics DynaFlyte (1)
4 miles at tempo (8:00/mile goal)
2 miles w.d.
Felt good, light.
Left glute/hip sore towards the end.
Monday May 15, 2017 #
Swim - pool (7 x 300s) 45:00 [3] ** 2.5 km (18:00 / km)
7 x 300s on 5:00
rotate through swim with flippers, pull with paddles and swim.
Tried to focus on quicker turnover rather than long stroke.
Stroke not feeling the best, and my kick is weak/dragging.
Saturday May 13, 2017 #
Run - Treadmill (1:20 Treadmill Run) 1:20:00 [3] * 8.16 mi (9:48 / mi)
ahr:136 max:156 shoes: Asics DynaFlyte (1)
Bored, felt good at the start of each mile, but then had to work to maintain.
Swim - pool (5 x 10') 50:00 [2] * 3.0 km (16:40 / km)
Low back was hurting after 2nd free, so I switched to back, then e, then finish with k.
Took this one really slow. Poor technique as well
Cycling - Trainer (fluid) (Recovery Spin) 1:00:00 [1] * 18.1 mi (3:19 / mi)
ahr:123 max:130
Legs felt better than yesterday.
Controlled and easy spin, maintain 160 watts.
167/200 watts
Friday May 12, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:00) 3:00:00 [3] ** 54.9 mi (3:17 / mi)
ahr:137 max:160
2:00 at 175 watt at 86-88 rpm
15 x 1:1 Sweet spot work. (210-240w)
OUCH. My legs are do sore and so tired.
I couldn't hold proper wattage. Something is wrong, I've been tired and unmotivated all week.
- dehydrated?
- overtraining?
- cumulative fatigue?
Couldn't hold 175 watts for the 2 hour portion.
Sluggish on the sweet spot work as well.
171/264 watts
Run - Treadmill 50:00 [3] * 5.16 mi (9:41 / mi)
ahr:148 max:160 shoes: Asics DynaFlyte (1)
Took a break after bike this AM before transition run (2 hrs).
Left medial quad siezed and sore after the bike.
Strength, Core, Stretch (Foam Roller) 20:00 [0]
Swim - pool (2 x 20' swim) 20:00 [1] * 1.2 km (16:40 / km)
Wanted to do 5 x 10' easy but my low back still hurts, more jammed than anything.
Wednesday May 10, 2017 #
Cycling - Trainer (fluid) (Freddy Kinetic 10) 1:10:00 [4] *** 22.2 mi (3:09 / mi)
ahr:138 max:159
intervals 2-4: 10 minutes Steady State* x 5 minutes easy spinning. Repeat 3 times.
Interval 5: 10-minute easy spinning cool down
*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4) (218-252 watts).
See Feb 9th, 2017 (84.6 TSS, 183 & 298 watt, 133 & 153 HR, 21.6 miles)
3 x 10' done in 5th gear, trying to keep 84-86 rpm = 223-228 watts.
Strength, Core, Stretch (Foam Roller) 30:00 [0]
Monday May 8, 2017 #
Run - Treadmill (Recovery Run 30') 30:00 [1] * 3.02 mi (9:56 / mi)
ahr:136 max:145 slept:6.0 weight:165lbs shoes: Asics DynaFlyte (1)
Ankles and achilles were tight to start but loosened up.
Strength, Core, Stretch (Foam Roller and Stretch) 1:00:00 [1]
TRX hams.
Sunday May 7, 2017 #
Run - outside (Champion Loop 2:00) 2:03:16 [3] *** 20.0 km (6:10 / km) +331m 5:42 / km
ahr:138 max:156 weight:165lbs shoes: New Balance Foam Zante - black
No race pace work as I was tired from night shift.
Only one set of optional stairs (Didn't do Rambo out nor back)
2 bottle GU Roctane
1.5 bags of blocks
Cycling - Trainer (fluid) (Recovery Ride 60') 1:00:00 [2] * 30.0 km (2:00 / km)
ahr:123 max:136 slept:5.5
Legs sore and tired.
Able to push better watts though (178 avg)
Run - outside (30' Run) 30:00 [3] 5.2 km (5:46 / km) +38m 5:34 / km
ahr:133 max:145 shoes: New Balance Foam Zante - black
Very light headed and hungry on this one.
Saturday May 6, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:00) 3:00:00 [3] *** 89.0 km (2:01 / km)
ahr:132 max:149 slept:7.0 weight:162.6lbs
2:00 at 170-180 watts (87-90 rpm)
30 x 1:1 (sweet spot work/recovery)
Not the best ride. Tired, sluggish. only able to hold 170 watts on 2 hr straight session. (85-87 rpm), compared to April 15 I was able to hold 185 watts..
-may be tired from yesterday day shift (12+ calls)
-may be tired from last week in Penticton.
-may be tired from the first day of warm temps.
-may be tired from not enough calories
Need to do some review.
168 W Avg Power
265 W Max Power
200 W Max Avg Power (20 min)
172 W Normalized Power® (NP®)
0.753 Intensity Factor® (IF®)
169.4 Training Stress Score®
Cycling - Road bike (Road bike 60') 1:02:00 [3] ** 28.72 km (2:10 / km) +212m 2:05 / km
ahr:130 max:149
Run - outside (Transition Run 60') 56:50 [3] * 10.13 km (5:37 / km) +263m 4:58 / km
ahr:143 max:150 shoes: New Balance Foam Zante - black
Needed a Hot Shot at the 30' mark to clear up.
Surprisingly good run.
We'll see how I feel tomorrow on the long run.
Strength, Core, Stretch (Foam Roller) 30:00 [0]
Friday May 5, 2017 #
Swim - pool (8 x 300s) 46:30 [3] ** 2.8 km (16:36 / km)
slept:6.0
8 x 300s on 5:00 to 4:50.
2 x (Pull w paddles, swim/ swim w flippers, swim.)
Able to hold 4:26-4:38s.
Wednesday May 3, 2017 #
Cycling - Trainer (fluid) (Freddy Kinetic 9) 1:10:00 [5] ***** 36.0 km (1:57 / km)
ahr:141 max:166 slept:7.0 weight:162.2lbs
interval 1: 15-minute easy warm up
intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
Interval 17: 10-minute easy spinning cool down
Tough workout. Legs may be tired from yesterday's double key workouts.
Compared to last time (Jan 31, 102.8 TSS, 135 & 160 HR, 184 & 360 watts)
Recovery stuff done in 4th gear, m/s done in 5th gear.
Tried for 94-96 rpm and +300 watts.
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Low back and hamstrings
Run - outside (Base Build run 60') 1:00:13 [1] * 9.3 km (6:28 / km) +183m 5:54 / km
ahr:139 max:150 shoes: Pearl Izumi
Tried to take it easy and slow down.
Tuesday May 2, 2017 #
Climbing (Bouldering) 45:00 [3]
slept:10.0
Did just enough bouldering to not get too fatigued.
Need to work on my footwork.
Swim - pool long (3 x 15' Swim) 1:05:00 [3] 4.0 km (16:15 / km)
weight:163.5lbs
10' w.u. (600)
3 x 15' straight swim at even pace (1000m for each)
200 k w.d.
200 e w.d.
Felt pretty good on this one.
Tried to even pace and not overdo it in the middle.
Didn't eat lunch before this.
Cycling - Trainer (fluid) (Trainer Ride 5) 1:00:00 [4] **** 31.7 km (1:54 / km)
ahr:145 max:166
Main set done in 5th gear.
Aimed for:
-270-280 watts for 30", 93-95 rpm
-245-270 watts for 5', 90 rpm
-230-245 watts for 6', 87-88 rpm
-210-215 watts for 7', 83-85 rpm
201 avg watts
Monday May 1, 2017 #
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Strength, Core, Stretch (Weakness Focus) 1:15:00 [3]