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Training Log Archive: OL

In the 7 days ending Aug 19, 2012:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	2	4:36:17	85.05	(3:15)	136.88	(2:01)	709
	Swim - pool	3	2:38:00	5.03	(31:24)	8.1	(19:30)
	Run - outside	3	1:50:01	13.06	(8:25)	21.02	(5:14)	90
	Crossfit	1	20:00
	Total	9	9:24:18	103.15		166.0		799
averages - sleep:7 weight:168.9lbs

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Saturday Aug 18, 2012 #

9 AM

Cycling - Time Trial bike intervals (IM PACE ) 1:59:10 [4] 60.49 km (1:58 / km) +392m 1:54 / km
ahr:150 max:135 slept:7.0 weight:167.9lbs

30 min w.u. (headwind)

2 x
-20 min at IMP (tried to hold 200 watts)
-10 min LSD

30 min w.d. (tailwind)

Legs sluggish, but there was headwind on all the interval efforts.

11 AM

Run - outside (TRANSITION RUN) 15:05 [5] 3.12 km (4:50 / km) +14m 4:44 / km
ahr:151 max:166 shoes: Asics Gel Trainer (#2)

7:19 for first mile
8:16 avg for last mile

Went out too fast. Supposed to be a tempo run with 90 rpm.

Friday Aug 17, 2012 #

10 AM

Swim - pool (100's FSOP) 50:00 [3] 2.1 km (23:49 / km)
slept:6.0 weight:167.5lbs

Swim at Kinsmen: Fastest Send Off Possible

400 w.u.

3 x (8 x 100 on 1:50, trying to hold 1:35s)
-after about 3, avg went up to 1:40 and I wasn't feeling it. Stopped on #2 of the third set and got out.

Not a good set. Arms are sore from Crossfit a few days ago.

Thursday Aug 16, 2012 #

8 AM

Run - outside intervals (Race Pace Intervals) 1:07:46 [4] 12.67 km (5:21 / km) +43m 5:16 / km
ahr:148 max:173 slept:7.0 weight:169lbs shoes: Asics Gel Trainer (#2)

5 min w.u.
3 x:
4:00 / 0:30 jog
3:00 / 0:30 jog
2:00 / 0:30 jog
1:00 / 5:00 jog
at Half Marathon pace (4:30 - 4:45/km resulting efforts)

Tough run. Needed more w.u., but finished strong.

Wednesday Aug 15, 2012 #

8 AM

Cycling - Time Trial bike (IM PACE) 2:37:07 [4] 76.39 km (2:03 / km) +317m 2:01 / km
ahr:128 max:152 slept:8.0 weight:169lbs

20 km LSD w.u.
50 km IMP (avg km: 31km/h, 135km/h, 202 watts)
10 km LSD w.d.

Ride with Barb. Stopped lots for breaks.

12 PM

Run - outside (TRANSITION RUN) 27:10 [4] 5.23 km (5:12 / km) +33m 5:02 / km
ahr:143 max:162 shoes: Ironman - K Swiss

Negative Split Transition Run:

8:38, 8:41, 7:49 per mile splits.

Tuesday Aug 14, 2012 #

3 PM

Crossfit 20:00 [4]

50 - 35 - 20 reps of

-20 lb wall ball shots
-kipping pullups
-double unders.

Took it a bit easy so that I wasn't going to be sore the next day.

6 PM

Swim - pool (SIGHTING DRILLs) 48:00 [4] 2.4 km (20:00 / km)
slept:7.0 weight:170lbs

8 x (100e/25 kick)

6 x 200 e as: 50 sprint/100 sighting/50 moderate on 3:30 (held sub 3:05s)

200 pull w.d.

Surprised at the times and how easy it was to hold 3:05 on short rest.

Monday Aug 13, 2012 #

5 AM

Swim - pool (200s) 1:00:00 [4] 3.6 km (16:40 / km)
slept:7.0 weight:170lbs

2 x 200 w.u.
10 x 200 e holding 3:05s (started on 3:40 and got down to 3:25 interval)
5 x 200 pull on shirt rest
1 x 200 w.d.

Good set. Started a bit easy and finished strong.

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