Training Log Archive: OLIn the 31 days ending Jan 31, 2018:
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Tuesday Jan 30, 2018 #
Swim - pool (200 IM ) 55:00 [3] 2.8 km (19:39 / km)
3 x 200 IM drills
450 e pull
4 x (200 IM + 4 x 25 descend), one of each stroke
Out of shape
Monday Jan 29, 2018 #
Cycling - Trainer (fluid) (PPF Strength/End 1) 1:02:00 [5] **** 19.8 mi (3:08 / mi)
ahr:140 max:163 weight:169lbs
3 x 4' build
MS - 2-4 sets of:
2' @ 70 rpm
2' @ 60 rpm
1' @ 50 rpm
2' @ 60 rpm
2' @ 70 rpm
4' easy, high rpm recovery
Same as last week, but did 1st minute of 4th set.
Felt sluggish to start, & not as powerful as last time.
7,9,10th gear again.
Able to push 50 rpm portion at 55+ RPM
XC skiing - Skate (Skate Ski) 1:15:00 [2] **** 6.0 mi (12:30 / mi)
ahr:106 max:122
Sunday Jan 28, 2018 #
Run - outside (Long Run 60) 44:00 [2] ** 4.4 mi (10:00 / mi)
ahr:140 max:156 shoes: Salomon Cross 3 #2
Cold, snowy, and the trails were closed in Mill Creek Ravine.
Saturday Jan 27, 2018 #
Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:50:00 [4] *** 34.7 mi (3:10 / mi)
ahr:141 max:166
25 min build warm up
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
20 mins Tempo 76-90% FTP
5 mins recovery
10mine Tempo 76-90% FTP
10 min Cool down (92-97rpm)
Thursday Jan 25, 2018 #
Swim - pool 45:00 [2] * 2.2 km (20:27 / km)
300 e pull w paddles
5 x (3 x 50) medley order as technique/speed.
breast felt good, fly so so and back not so good.
Wednesday Jan 24, 2018 #
Cycling - Trainer (fluid) (Trainer Ride 6) 1:00:03 [5] ***** 18.6 mi (3:14 / mi)
ahr:146 max:172
m/s
2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set
12x (30" PZ 6 - 30" PZ 1) - 3' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
c/d to complete total time
5' in 4&5th gear (144/160/180/200/215 watt goal avg).
1.5' in 5th gear (280-320 watt goal)
30" in 4th gear.
8' in 7th gear (170/200/240/270 watt goal)
"Break through set. HR really high though".
Tuesday Jan 23, 2018 #
Run - Treadmill (Hill Pyramid) 50:04 [4] **** 5.16 mi (9:42 / mi)
ahr:159 max:170 shoes: Asics Gel Trainer 20 (Lime)
1,2,3,4,4,3,2,1 minute hills w equal rest at 6.2 mph at 6.4% incline
Strength, Core, Stretch (Post Run Strength work) 35:00 [3] ***
Monday Jan 22, 2018 #
Swim - pool (4 x 10') 20:00 [2] ** 1.2 km (16:40 / km)
slept:5.0
Did 2 x 10' only. My back was killing me.
Bad headache as well.
Still hurting from the stag on the weekend.
Thursday Jan 18, 2018 #
Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:40:01 [4] *** 31.7 mi (3:09 / mi)
ahr:145 max:166
195/266 watts
Wednesday Jan 17, 2018 #
Cycling - Trainer (fluid) (PPF Strength/End 1) 1:00:00 [5] **** 19.7 mi (3:03 / mi)
ahr:145 max:168
7,9,10th gear again. Able to hold higher RPMs on the 60 & 50 RPMs.
Need to start the 4th set.
203/291 watts
Monday Jan 15, 2018 #
Cycling - Trainer (fluid) (Trainer Ride 5) 1:00:00 [4] **** 18.9 mi (3:10 / mi)
ahr:140 max:164 slept:4.5
m/s
5x 30" PZ 5 - 1' easy
5' low PZ 5 - 2' RI
6' mid PZ 4 - 2' RI
7' high PZ 3
5x 30" PZ 5 - 1' easy
c/d to complete total time
30" in 4th gear. Main done in 5th gear. Able to push more watts but may have pushed too much. We'll see tomorrow
Friday Jan 12, 2018 #
Cycling - Trainer (fluid) (Freddy Kinetic 11) 1:10:00 [3] ** 22.2 mi (3:09 / mi)
ahr:137 max:163
6 x (3' at 100rpm + 2' a 110 rpm)
20'.w.d.
Able to keep 110 rpm. IN the past this has been a struggle for me.
Thursday Jan 11, 2018 #
Cycling - Trainer (fluid) (PPF Strength/End 1) 1:00:00 [4] *** 19.1 mi (3:08 / mi)
ahr:138 max:158 slept:8.0
3 x 4' build
MS - 2-4 sets of:
2' @ 70 rpm
2' @ 60 rpm
1' @ 50 rpm
2' @ 60 rpm
2' @ 70 rpm
4' easy, high rpm recovery
3 sets. Held back a bit to even split. Finished feeling like I could've done more. So that's good.
Climbing (Bouldering) 35:00 [2] ****
Out of shape. Need to work on footwork.
Tried a variety of climbs
Wednesday Jan 10, 2018 #
Swim - pool (Kick & K work) 45:00 [3] ** 2.3 km (19:34 / km)
8 x 100 y & e kick w flippers, last 25m fast
250 e pull
5 x 100 k on 2:00, hold 1:40-1:34
150 e pull w.d.
Tuesday Jan 9, 2018 #
Run - Treadmill (Hill:Core Treadmill Run) 40:00 [3] *** 4.3 mi (9:18 / mi)
shoes: Asics Gel Trainer 20 (Lime)
6 x 4' incline run w 1' Core exercise off the treadmill.
6.5% at 6.1 mph
6 sets (side plank, front plank, Bolts)
Felt much better on the run today than on Sunday.
Strength, Core, Stretch (Weakness Focus) 20:00 [3] ***
Phylicia George workout.
Monday Jan 8, 2018 #
Swim - pool (Kick, T & Y work) 55:00 [2] ** 2.5 km (22:00 / km)
2 x (6 x 50 t drill + 100 y easy)
400 e pull.
6 x 45" vertical kick w flippers + 15" RI.
100 k
felt good on breast work.
Need to do more vertical kick work.
Goal is to do well at Masters provincials.
Sunday Jan 7, 2018 #
Run - Treadmill (Hill Pyramid) 1:00:00 [3] *** 6.15 mi (9:45 / mi)
ahr:156 max:168 shoes: Asics Gel Trainer 20 (Lime)
Very tired on this. The last 20' took all my mental energy to not stop early.
Could be tired from hiking or out of shape
Saturday Jan 6, 2018 #
Swim - pool 50:00 [3] *** 3.0 km (16:40 / km)
10' w.u
100 y
200 k
300 e pull
400 e
400e pull
300 IM
200 t
100 e
400 w.d
Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:40:01 [4] *** 31.5 mi (3:11 / mi)
ahr:149 max:166 weight:166.8lbs
25 min build warm up
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
20 mins Tempo 76-90% FTP
15 min Cool down (92-97rpm)
Friday Jan 5, 2018 #
Unspecified 3:00:00 [1] **
Siffleur Falls.
90 min in, 90 min out.
Thursday Jan 4, 2018 #
Unspecified 2:00:00 [2] *** 6.0 mi (20:00 / mi)
Park at Pinto Lake parking lot and hike to "Gallery" on Cline River.
Tough hike again. Loaded pack to carry