Training Log Archive: OLIn the 7 days ending Apr 28, 2013:
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Saturday Apr 27, 2013 #
Run - outside race (FT. SASK NIGHT RACE) 51:01 [5] ***** 8.7 km (5:52 / km) +82m 5:36 / km
ahr:163 max:176 slept:6.0 shoes: Mizuno Trail
Got back from Penticton at 3 and decided to do the night race.
Very technical, muddy, and tough race. FUN!
Raced hard but watched footing. Tough to do at night with only a headlamp, but that's what made it fun.
Friday Apr 26, 2013 #
Swim - pool (IM work) 1:30:00 [4] 4.2 km (21:26 / km)
6 x 50 e as 25 single arm/25 swim
3 x 100 breathe 3-5-3-5
8 x 25 IM
150 (y/k/t)
6 x 50 e build
2 x 200 (1 free, 1 IM)
800 IM
2 x 200 (1 IM, 1 free)
6 x 50 e build
150 (y/k/t)
2 x 200 w.d
Good swim with KISU masters again. IM felt good.
Cycling - Road bike (SUMMERLAND GIANT'S) 2:47:25 [4] **** 72.29 km (2:19 / km) +679m 2:13 / km
ahr:116 max:155 slept:8.0
NP: 195
IF: 0.975
TSS: 101.8
Didn't have a great sleep.
Took it very easy heading out, lost contact with the group. Caught back up with them half way. It took that long to warm up (1 hr 38). Able to stay with the group on the way home (1 hr 09).
Power meter stopped working for a long time. Power would have been higher as we pushed the pace home.
Didn't climb Giant's head.
Thursday Apr 25, 2013 #
Cycling - Road bike long (MT BALDY, PENTICTON) 6:11:24 [5] ***** 151.6 km (2:27 / km) +2189m 2:17 / km
ahr:133 max:169 slept:8.5
NP: 194
IF: 0.97
TSS: 490.7
Better sleep last night. Mood was better to ride. Was looking forward to the challenge of Mt. Baldy.
Green Mtn: 136 hr, 177 w, 1:01 to Apex
Yellow Lake: 138 hr, 188 w, 14:47
Twin Lakes: 132 hr, 170 w, 56:16
Mt. Baldy: 151 hr, 210 w, 1:08:53
Better riding group today. A few dummies, but the group stayed together for the most part. They got away from me on the downhill in Twin Lakes so I had to bust my tail a bit to catch them.
Saved my energy for Mt. Baldy climb.
Tailwind heading back and a good paceline. I was lucky to have been in there, and get pulled back home from Oliver.
Wednesday Apr 24, 2013 #
Swim - pool (PENTICTON MASTERS) 1:00:00 [5] 3.2 km (18:45 / km)
slept:6.0
4 x 100 IM
1 x 200 e on 3:15
6 x 100 IM on 2:00
2 x 200 e on 3:10
4 x 100 IM on 2:00
3 x 200 e on 3:10
2 x 100 IM on 2:00
Swam with master in penticton.
Good lane choice, able to draft a bit.
Stroke count was low on the 200s of free (16, some 17) so that was good.
Cycling - Road bike 1:20:00 [1] * 27.9 km (2:52 / km) +80m 2:50 / km
ahr:113 max:136
NP: 136
IF: 0.68
TSS: 53.9
did 45 min on my own, then met up with the group but they were going too fast for a recovery ride, so I peeled off and did my own thing.
Physio, Chiro, IMS.. (MASSAGE) 1:00:00 [3]
Focus on TFL, IT bands, VMOs and low back.
Tuesday Apr 23, 2013 #
Cycling - Road bike hills (NARAMATA DAY) 3:33:45 [4] *** 71.68 km (2:59 / km) +1556m 2:41 / km
ahr:126 max:159 slept:9.0
NP: 197
IF: 0.984
TSS: 287.7
Up Chute Lake (11:28, 2.6km,
Up Indian Lake Road
Up Carmi
Better Sleep last night. Better ride today. Rode smarter and didn't burn matches early on. Took it easier up hills.
Noticed that my rear cog was only a 23 tooth gear so I changed out the cassette to a 27. I'll need it for the next three days.
Run - outside (TRANSITION RUN) 40:00 [3] ** 7.0 km (5:43 / km) +36m 5:34 / km
ahr:145 max:156 shoes: Gel Nimbus 13 (#2) Asics
I took it easy to start, or so I thought. Tried to just run easy.
Monday Apr 22, 2013 #
Cycling - Road bike (Penticton Day 2 (EMCC)) 5:30:00 [3] *** 129.5 km (2:33 / km) +1727m 2:23 / km
ahr:142 max:173 slept:7.0
NP: 204
IF: 1.019
TSS: 515.9
Up the wall: (274 w, 166 hr, 9:45))
Ride into Oliver
Up Seacrest: (6:46, 162 hr, 282 w)
Up to Twin Lakes
Up Green Mountain to Apex (48:00, 148 HR, 179 w)
(Was really tired this morning. Could have slept all day.)
May have started out too hard, although I thought I was holding back.
When we got to Green Mountain, I had nothing left. It took forever for me to do it. Not sure how I'm going to finish the rest of the week. I was in bad shape after the ride.
Early in the ride, I noticed watts was high on the flats and on the hills. stood lots on the climbs too. Rode with a big group to start.
At the end of the ride, my quads were on the verge of cramping.
Also, last two night shifts were brutal, two big fires where I went under air for 3 full bottles. Not lots of sleep, dehydrated, and long drive yesterday. I'm hoping that's why I bonked today.
Going to foam roll right now, eat a bunch, and get to be early.