Training Log Archive: OLIn the 7 days ending Feb 24, 2013:
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Saturday Feb 23, 2013 #
Run - Treadmill (MED run w 1:3) 45:00 [3] 4.67 mi (9:38 / mi)
slept:8.0 weight:172lbs shoes: Gel Trainers Asics (#3)
6 sets of:
1 min hard : 3 min easy jog.
Good run. Legs tired to start but quick to get loose.
Cycling - Trainer (fluid) (70.3 INTERVAL EFFORTS) 1:30:00 [4] 40.0 km (2:15 / km)
ahr:132 max:152
NP: 172
IF: 0.86
TSS: 110.2
-20 min w.u.
-70.3 efforts with 5 min rest after each interval
15 min (144 hr, 187 watt
2 x 10 min (145 hr, 194 w / 141 hr, 195 w)
2 x 5 min (141 hr, 195 w / 138 hr, 196 w)
-probably pushing the watts too much for 70.3 intervals.
-took a longer w.u. as legs took a while to loosen up. They were pretty 'twitchy' for the entire set. had to concentrate on the last half of the longer intervals
-tried to hold 90 - 100% of FTP
(compared to Friday, Feb 8, Avg power up about 5 watts for each interval, HR about the same, but speed and distance down. I did take it easier on the 5 min recovery today though, compared to last time)
Friday Feb 22, 2013 #
Swim - pool (BROKEN 1500) 1:00:00 [3] 3.0 km (20:00 / km)
slept:4.0 weight:171lbs
2 x 200 e, focus on longer strokes.
500 @ RP (7:58)
400 @ RP (6:20)
300 @ RP (4:45)
200 @ RP (3:09)
100 @ RP (1:32)
-all with 1:00 rest after each
-the 300 was the hardest for some reason.
-only went as fast as stroke count would let me.
-probably need to dial back RP a bit, or I was tired from night shift.
3x 300 w.d, (as 150 pull + 150 kick)
Thursday Feb 21, 2013 #
Swim - pool 1:00:00 [4] 3.0 km (20:00 / km)
slept:4.0 weight:171.6lbs
2 x 200 e w.u.
100 kick
2 sets of:
400 at r.p. on 0:30 rest (6:21, 6:20)
300 pull focus on long strokes (used fingert paddles and buoys)
200 fast on 0:30 rest (2:52, 2:50)
100 sighting work
300 form w.d
Good set, happy about the splits. Only swam as fast as my stroke would let me. (18 per length)
Run - Treadmill (Race Pace) 1:00:00 [4] 6.6 mi (9:05 / mi)
ahr:153 max:172 shoes: Gel Trainers Asics (#3)
3 sets of:
-4:00 at RP, 0:30 rest
-3:00 at RP, 0:30 rest
-2:00 at RP, 0:30 rest
-1:00 at RP, 4:30 rest
all sets done at level 7.2, 2.3% incline.
5:00 min w.d.
159 to 165 avg HR for each interval.
Hardest set was the 3:00 minute interval.
Strength, Core, Stretch (GATTO CORE) 15:00 [3]
Tuesday Feb 19, 2013 #
Cycling - Trainer (fluid) (0:40/1:20 OVER UNDERS) 55:00 [5] 26.19 km (2:06 / km)
ahr:147 max:172 slept:7.0 weight:172.4lbs
NP: 242
IF: 1.21
TSS: 108.2
Tired again this morning. Planned to go to the gym and do some core but slept in before work. Tired at work all day.
10 min w.u.
3 rounds of:
4 x (:40 HARD/1:20 maintain Z3) + 4:00 recovery spin)
#1) 152 hr / 404w, 158 hr / 370w, 160hr / 370w, 161hr / 370w
(186, 179, 174, 166 watts for the Z3)
#2) 155 hr / 373w, 164 hr / 378w, 164 hr/ 366w, 166 hr / 371w
(179, 168, 174, 174 watts for the Z3)
#3) 155 hr / 362w, 165 hr / 376w, 165 hr/ 362w, 168 hr / 362w
(180, 170, 181, 178 watts for the Z3)
HARD set. Didn't think I was going to make it on the last one. Power went down lots for the last set. Just couldn't keep up. Tried to keep 40s at 190 to 200% of FTP.
Monday Feb 18, 2013 #
Run - Treadmill (RUN ENDURANCE) 45:00 [3] 4.5 mi (10:00 / mi)
slept:6.5 weight:174lbs shoes: Gel Trainers Asics (#3)
Easy run on treadmill before work.
Legs felt heavy, even though I didn't do the long run yesterday.
Very tired this morning as well, and throughout the day. (extra night shift? Hard workout Saturday?)
http://www.youtube.com/watch?v=gJRV-HC_M8k
Strength, Core, Stretch (LEG WORKOUT) 15:00 [3]
quads, hamsrings, single leg press.