Training Log Archive: OLIn the 31 days ending Jul 31, 2017:
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| 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 | Sa | Su | Mo | ||||||||||||||||||||||||||||||||
Monday Jul 31, 2017 #
Swim - pool (IM Work) 50:00 [2] 2.6 km (19:14 / km)
200 e pull
200 form each stroke
200 I'm, 2 x 100 IM
100, 2 x 50, 4 x 25 y.
Cycling - Trainer (fluid) (Freddy Kinetic 3) 1:00:00 [4] **** 18.6 mi (3:14 / mi)
ahr:134 max:163
intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times
191/565 watts
Sunday Jul 30, 2017 #
Run - outside (Long Run 1:30) 1:30:00 [2] ** 9.21 mi (9:46 / mi) +160m 9:16 / mi
ahr:140 max:159 shoes: New Balance Foam Zante - black
10' w.d.
Not the best run. Humid, felt heavy, not the best splits. Really sore in L glute.
Cycling - Trainer (fluid) 1:00:00 [2] * 18.3 mi (3:17 / mi)
ahr:137 max:150
Saturday Jul 29, 2017 #
Swim - pool (10 x 100s) 45:00 [3] 2.2 km (20:27 / km)
200 pull
10 x 100 e on 1:45 (1:31-1:28)
200 pull w.d
Slow on the 100s. Felt sluggish and tired. Had to take a break 1/2 way but was able to sort of recover.
Need some more speed work!
Friday Jul 28, 2017 #
Swim - pool (2 x 20') 1:03:00 [3] ** 4.0 km (15:45 / km)
2 x 20' e swim (1350m on each, 20:16 and 20:17)
11' w.d. (700)
Thursday Jul 27, 2017 #
Cycling - Time Trial bike (3:30 TT ride) 3:17:00 [2] ** 92.0 km (2:08 / km) +575m 2:05 / km
ahr:129 max:150 slept:7.0 weight:161lbs
Good thing this is a rest week.
Threw in a few hills early on in this.
Run - outside (45' Transition Run) 44:12 [2] ** 7.85 km (5:38 / km) +111m 5:16 / km
ahr:144 max:160 shoes: New Balance Foam Zante - black
10 x 10" strides + 1:20 jog.
15' easy w.d.
Tried to take it very easy on this.
Worried about the pain in my knee, but it didn't seem to bother me like yesterday on the track.
Physio, Chiro, IMS.. (Chiro and Physio) 45:00 [0]
shown Some stretches and how to properly do them.
Wednesday Jul 26, 2017 #
Run - Track (Injury Bail out) 20:00 [3] 2.25 mi (8:53 / mi)
ahr:130 max:160 shoes: Asics DynaFlyte (1)
3 rounds of:
400 @ 80-85%
800 @ 85-90%
800 @ 80-85%
400 @ 85-90%
400 easy recovery
R knee sore in w.u.
Started to hurt on the first set of the last 800 so I stopped.
Need to ice some more.
Cycling - Trainer (fluid) (Trainer Ride 8) 1:00:00 [5] **** 19.1 mi (3:08 / mi)
ahr:143 max:173
m/s
3x (3' low PZ 5, 2' RI, 3' low PZ 5, 2' RI), then
2x (1' AO, 1' RI)
c/d to complete total time
Jun 1 Notes:
3' = 240-250 w, 87-88 rpm in 5th gear.
1' AO in 5th gear, aim for 100+ rpm and 350+ watts.
Tuesday Jul 25, 2017 #
Run - outside (Easy Run) 50:00 [2] * 5.14 mi (9:44 / mi)
Monday Jul 24, 2017 #
Swim - pool (7 x 300s) 45:00 [3] 2.7 km (16:40 / km)
Able to hold 4:32-4:24s on a 4:50 pace.
Back started to loosen up.
Focus on breathing & lat activation.
Cycling - Trainer (fluid) (Freddy Kinetic 2) 1:00:00 [3] *** 18.2 mi (3:18 / mi)
ahr:133 max:157
interval 2: 10-minutes zone 2-3 at 100 RPM cadence
interval 3: 10-minutes zone 2-3 at 90 RPM cadence
interval 4: 10-minutes zone 2-3 at 100 RPM cadence
Interval 5: 15-minute cool down
170-200w is PZ3.
interval 2 & 4 was in 3rd gear
Interval 3 was in 4th gear.
Tough today. Legs heavy. Saddle sores, and the new saddle I bought sucks!!!
Saturday Jul 22, 2017 #
Cycling - Trainer (fluid) (Long Bike 5:00) 5:01:00 [2] ** 91.2 mi (3:18 / mi) +659m 3:14 / mi
ahr:128 max:148
Run - outside (Transition Run 45') 44:15 [3] ** 4.88 mi (9:04 / mi)
ahr:150 max:166 shoes: Asics DynaFlyte (1)
Friday Jul 21, 2017 #
Run - outside (Continuation Run 45') 45:00 [2] ** 4.88 mi (9:13 / mi)
ahr:140 max:155
Run - outside (Long Run 1:45) 1:45:00 [3] ** 11.7 mi (8:58 / mi)
ahr:143 max:158
Cycling - Trainer (fluid) (Transition Ride 60') 1:00:00 [2] ** 18.3 mi (3:17 / mi)
ahr:131 max:147
Thursday Jul 20, 2017 #
Run - outside (Transition Run 20') 20:00 [1] 2.1 mi (9:31 / mi)
Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:00 [5] **** 19.2 mi (3:08 / mi)
ahr:144 max:164
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
Compare Nov 25, Jan 19, and Mar 15, May 23, July 20.
Rode in 5th gear, but it seemed harder to keep the same cadence as last time to maintain goal watts (250, 240, 230).
Goal of 88, 86, & 84 RPM for each interval.
Wednesday Jul 19, 2017 #
Run - Track (Track Ladder) 1:00:00 [4] **** 6.55 mi (9:10 / mi)
ahr:154 max:166 shoes: Asics DynaFlyte (1)
Pre run lunges.
2000, 1600, 1200, 800, 400m at effort.
400m jog between each interval.
Drills in spikes to finish.
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Swim - pool (2 x 20' swim) 1:00:00 [2] ** 3.55 km (16:54 / km)
Swam in CORE shorts, swam at KSC.
Focus on low lat activation and strong finish.
Left quad started to cramp in warm down. Need to have a few Hot Shots handy next time.
Tuesday Jul 18, 2017 #
Swim - pool (IM Work) 45:00 [3] *** 2.6 km (17:18 / km)
8 x 50 IM changeovers
8 x 100 IM
10' pull w.d.
Strength, Core, Stretch (Weakness Focus) 30:00 [0] ***
Cycling - Trainer (fluid) (Freddy Kinetic 1) 1:00:00 [2] ** 18.0 mi (3:20 / mi)
ahr:130 max:140
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
Monday Jul 17, 2017 #
Swim - pool (Easy Swim) 35:00 [1] 2.0 km (17:30 / km)
400-300-200-100 alternate pull & swim
4 x 100 t on 2:05. Hold 1:55-1:48.
Sunday Jul 16, 2017 #
Run - outside (Long Run 2:00) 1:57:31 [3] ** 12.4 mi (9:29 / mi) +221m 8:59 / mi
ahr:143 max:158 shoes: Asics DynaFlyte (1)
Slow on this one but a good mental toughness.
Very sore after.
Cycling - Trainer (fluid) (Transition Ride 50') 50:00 [2] ** 13.8 mi (3:37 / mi)
Saturday Jul 15, 2017 #
Cycling - Time Trial bike (Long Bike 4:00) 3:47:16 [3] ** 70.3 mi (3:14 / mi) +513m 3:10 / mi
ahr:137 max:165
Legs twitchy at the end...
170/533 watts
Run - outside (Transition Run 45') 45:00 [3] ** 4.6 mi (9:47 / mi)
shoes: Asics DynaFlyte (1)
Friday Jul 14, 2017 #
Swim - pool (4 x 10') 45:00 [2] 2.6 km (17:18 / km)
First swim in a while since hurting my back.
Sunday Jul 2, 2017 #
Note