Training Log Archive: OLIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
Swim - pool 1:05:00 [3] ** 3.6 km (18:03 / km)
100 steady, rest 5 sec, then 200 free fast on 3:10?
150 steady, rest 5 sec, then 150 fast on 2:30?
200 steady, rest 5 sec, then 100 fast on 1:40?
250 steady, rest 5 sec then 50 m fast
(aim is to go fast but only get about 10 sec rest after the fast.)
set 2:
75 steady, rest 5 sec, 25 fast - 10 sec rest
50 steady, rest 5 sec, 50 fast- 10 sec rest
25 steady, rest 5 sec, 75 fast- 10 sec rest
100 fast
200 no free easy.
set 3: continuous...
150 kick, 150 swim, 150 swim with paddles,
100 swim, 100 with paddles, 100 kick,
100 paddles, 50 swim, 50 kick, 50 paddles.
200 no free
Swam in CORE shorts.
Avg 2:50/200m on broken 300s.
Avg 1:18-1:22 for the broken 100s.
Physio, Chiro, IMS.. (Accupuncture) 40:00 [0]
Strength, Core, Stretch 1:00:00 [3] ***
ahr:106 max:140
Good wobble board work.
Wednesday May 30, 2018 #
Unspecified (Water Run) 1:15:00 [3] ** 0.56 mi (2:13:58 / mi)
ahr:118 max:130
Physio, Chiro, IMS.. (Chiropractor) 30:00 [0]
Strength, Core, Stretch 1:30:00 [3] ***
ahr:90 max:145
Tuesday May 29, 2018 #
Cycling - Time Trial bike 3:57:11 [3] ** 71.3 mi (3:20 / mi) +510m 3:15 / mi
ahr:127 max:150
Monday May 28, 2018 #
Swim - pool 1:05:27 [3] *** 4.2 km (15:35 / km)
100 easy no free
9x 100 descend 1-3. on 5-15 sec rest as you descend so on 1:45?
400 as: 50 kick/50 swim IM order...as: 25 easy/25 harder.
400 pull:: as 150 free/50 back
400 cool down. with some drill if you'd like.
Swam in CORE shorts.
1st set was hard. Good to get a no warm up swim session in. I've never done this.
2nd 1/2 Not done entirely as prescribed (drill instead of kick on the 400, 150 back/50 free).
Sunday May 27, 2018 #
Unspecified (Water Run) 1:20:00 [3] ** 0.53 mi (2:30:56 / mi)
ahr:120 max:129
belt on:
1x 10 min strong
rest 1-2 min
2x 5 min strong with 60 easy
5 x 60 strong, 60 easy
rest...
belt off...
5x (30 sec hard 60 easy, 45 hard, 60 easy, 60 hard, 60 easy)
belt on: 10 min steady
Friday May 25, 2018 #
Cycling - Time Trial bike 3:12:16 [3] *** 56.1 mi (3:26 / mi) +370m 3:22 / mi
ahr:123 max:149
10-12x 5 min intervals at about 80-85%FTP or just faster than IM race pace (about 1/2 IM race pace)
these don't all have to be done at once...you can do 1-2 out and backs, ride a bit and then do a couple more...
Lost count & did 13. Took between 3-5 minutes between each 5' interval.
Aimed for 190-200 watts, but this was difficult to maintain (rollers, a bit of fatigue).
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Thursday May 24, 2018 #
Swim - pool 1:00:00 [2] ** 3.0 km (20:00 / km)
300as: 50 free/50 no free
200 kick
100IM
8x 50 build on 60
3x500 as: 100 faster than race pace, 200 steady, 100 faster than race pace, 100 kick
300 IM as 25 drill/50 swim
CD 200-400 choice
Wednesday May 23, 2018 #
Unspecified (Water Run) 1:20:00 [3] *** 0.5 mi (2:39:56 / mi)
Took a while to figure out breathing & arm patterns. Average 2:30 per 25m.
Tuesday May 22, 2018 #
Cycling - Time Trial bike 4:56:33 [3] ** 88.1 mi (3:22 / mi) +545m 3:18 / mi
ahr:123 max:150
Monday May 21, 2018 #
Swim - pool 1:02:32 [2] ** 4.05 km (15:26 / km)
4 x 10' straight e swim, even pace.
10' w.d.
Sunday May 20, 2018 #
Cycling - trainer (gym) 1:25:03 [3] **** 23.0 mi (3:42 / mi)
ahr:134 max:155
set 1:
10X 3 min - 1 minute rest between each...
odd : increase rpm every minute from 95 - 105-115 give or take - try to only go down one or two gears
even : increase gear by 2 every minute - try and not decrease rpm by more than 5 each minute
(note: the first minute should be below FTP - about 70%, the second minute should be close to 90% FTP and the last minute of each of these intervals should be hard to maintain (about 9/10 effort) - over 100%FTP
set 2: hills: can you do hills with your achilles? If not let me know...
2x 6 min hill as: last 15 sec of each minute, accelerate to pass someone. then settle back into steady climb.
3 min easy spin between sets.
set 3: 5x 20 sec max power while keeping rpm above 95, 1:40 rest
cool down - for as long as you need or can.
Saturday May 19, 2018 #
Strength, Core, Stretch 1:00:00 [3] ***
Friday May 18, 2018 #
Unspecified (Water Run) 1:00:00 [3] *** 0.4 mi (2:29:56 / mi)
belt on: 2x 4 min as: 20 sec hard, 10 sec rest - think fast turn over. (won't be fast in water but that's what you visualize)
4-5 min easy job between sets.
belt off: 20 min as: 30 seconds HARD - 1:30 easy.
belt on: 15 min steady run
Did 10 second hard & 20 second easy.
I couldn't jog without the belt. I was drowning, so the belt stayed on, but I did use a size small
Thursday May 17, 2018 #
Swim - pool 1:10:00 [2] ** 3.4 km (20:35 / km)
100m race pace: 10 sec rest
150m same
200m same
250 m same
300m same
350 same
400 same
4x (4x 25) - on 30
1 fast, 3 easy
2 fast, 2 easy
3 fast, 1 easy
4 fast
Wednesday May 16, 2018 #
Cycling - Time Trial bike 4:51:57 [3] *** 88.0 mi (3:19 / mi) +754m 3:14 / mi
ahr:122 max:158
Had tailwind for the 2nd part of the ride too
Tuesday May 15, 2018 #
Unspecified (Water Run) 51:00 [2] ***
Monday May 14, 2018 #
Swim - pool 1:08:00 [2] ** 3.6 km (18:53 / km)
300 k
200 pull
100 scull
800m - sight 1-2x every 25 m - you can put a flutter board at the end of each length or just use a landmark to sight. Also, for the start - no push off the wall....start from a treading water position.
200m no free
600m - again start from stomach or treading water position and sight 1-2x every 25m
200 m no free
400m - same as the others.
200m no free
Able to hold 3:20 ish for 200 m splits. Comfortable effort, not hard, not easy.
Swam downtown in 50m pool. Nice change
Sunday May 13, 2018 #
Cycling - Time Trial bike 5:43:34 [3] *** 102.0 mi (3:22 / mi) +932m 3:17 / mi
ahr:124 max:158
Started to really suffer around the 3 hour mark. Uncomfortable bike shorts, shoulder tightness, tired legs.
Headwinds all the way.
Saturday May 12, 2018 #
Swim - pool 1:00:00 [3] 3.4 km (17:39 / km)
2x 50 kick, 100 swim
set 1: pull buoy
200, 100m
2x 150, 2x75
3x100, 3x50
4x50, 4x25
set 2;
2x (3x200) on: 3:10/3:00/2:50
rest 1 minute between sets
second round is choice stroke
Did the 3 x 200s on 20 seconds rest. Splits were 3:08s, 3:00, and 2:54 for both sets.
Decent times, but a bit out of breath
Took a while to get warmed up for today's workout.
Friday May 11, 2018 #
Cycling - Time Trial bike 1:57:26 [3] *** 36.0 mi (3:16 / mi) +277m 3:11 / mi
ahr:128 max:160
Strong headwind on the 2nd interval.
I was probably going too hard at times and not hard enough at times.
FTP on the Road is different than on the trainer. Hard to hold steady watts with rolling terrain. Tried my best to hold 216-240 watts. This was tough, particularly on 2nd interval (which was also uphill and headwind).
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Wednesday May 9, 2018 #
Run - outside (Long Run 2:15) 2:15:00 [3] *** 14.4 mi (9:22 / mi)
weight:169lbs shoes: Asics Gel Trainer 20 (Lime)
It's going to be sore tomorrow though.
Need to ice and rest.
Tuesday May 8, 2018 #
Swim - pool 1:00:00 [3] **
200 kick IM
200 swim IM
200 (4x 50 as 25 drill/25 swim)
4x 50 - IM order as 50 drill/50 swim/50 kick
5x 100: 50 strong, 50 fast
4x 50 - descend stroke count
300 steady
4x50 - descend stoke count
300 steady.
300 choice cd
- Felt good in w.u. good feel for the water.
- 100s on 2:00 holding 1:24-1:26 (45"/42")
- descending 50s: I had to go ascend the time as well so my "golf score" was the same. (About 42" down to 45", w stroke count of 39 down to 35 for each 50. )
Sunday May 6, 2018 #
Swim - pool (IM Recovery Swim) 55:00 [1] * 2.6 km (21:09 / km)
2 x 200 IM (25 scull / 25 swim)
300 t kick
3 x 200 e pull w various paddles.
16 x 25 IM order swim down
Saturday May 5, 2018 #
Run - Track 1:27:00 [5] **** 10.0 mi (8:42 / mi)
ahr:150 max:170
do 5 min of stretching, leg swings, high knees, bum kicks etc.
Main set: 20 min time trial pace (so see how far you can get in the 20 min). Or, if you'd rather go by distance, do a 5km hard run for time.
Then you are going to run 10 min easy.
Then go right into a 10 min (or 2.5km) hard effort run - this should be a good effort but not time trial pace because if you did the 5km correctly, you likely couldn't hold that pace for another 2.5km...do the best you can.
Then 5 min easy.
Finally - you are going to finish with 3x 1 min on 1 min off - again, the on is best pace you can hold for the whole min. don't go so hard that you have to slow down by the end.
10 min cool down
Friday May 4, 2018 #
Cycling - Trainer (fluid) 2:00:01 [3] ** 36.2 mi (3:19 / mi)
ahr:133 max:143
20' 75-79% FTP in 5th gear, 78-80 rpm
10' easy
20' 70-75% FTP in 4th gear, 87-90 rpm
10' easy
6 x 30" at FTP (240w) + 4:30' recovery spin
Run - outside (Transition Run 30') 28:01 [1] ** 4.07 km (6:53 / km)
ahr:135 max:150 shoes: New Balance Foam Zante - black
Physio, Chiro, IMS.. (Massage) 1:15:00 [0]
Matt P at athletes massage.
THis one hurt alot, but needed
Wednesday May 2, 2018 #
Strength, Core, Stretch (Weakness Focus) 45:00 [3] **
Tuesday May 1, 2018 #
Swim - pool 45:00 [2] 2.4 km (18:45 / km)
100 kick
4x 150 as: 50 easy, 50 build, 50 fast on 2:30? you want 10 sec rest here.
Pull set on 20 sec rest
2x 100
2x 200
1x 300
2x 200
50 fast was tough. Had to take extra rest as well.
Out of breath and slow today.
Had to cut this short as I swam before work.
Run - outside (Easy Run 60') 1:06:30 [3] * 11.0 km (6:03 / km) +146m 5:40 / km
ahr:140 max:157 shoes: Asics Gel Trainer 20 (Lime)
Run after work in the river valley.
The next morning my left ankle/achilles was sore.
Need to catch this ahead of time, this time.