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Training Log Archive: OL

In the 7 days ending Oct 13, 2013:

	activity	#	time	miles		km		+m
	Cycling - Trainer (fluid)	1	1:34:03	26.2	(3:35)	42.17	(2:14)
	Cycling - CX	2	1:29:20	24.88	(3:35)	40.03	(2:14)	304
	Swim - pool	3	1:25:00	2.52	(33:47)	4.05	(20:59)
	Strength, Core, Stretch	1	1:00:00
	Crossfit	2	50:00
	Run - Treadmill	1	30:00	3.2	(9:22)	5.15	(5:50)
	Run - outside	1	20:41	2.73	(7:34)	4.4	(4:42)	80
	Total	11	7:09:04	59.53		95.8		384
averages - sleep:6.8

2:24

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Sunday Oct 13, 2013 #

10 AM

Cycling - CX warm up/down (JIM HORNER (WU)) 22:07 [1] ***** 12.1 km (1:50 / km) +80m 1:46 / km
ahr:128 max:154 slept:6.0

2 laps to warmup

Cycling - CX race (JIM HORNER CX RACE) 45:03 [5] ***** 15.8 km (2:51 / km) +190m 2:41 / km
ahr:163 max:179

Raced Novice category.
Didn't get killed but wasn't at the front.
-I need to work on my climbing and cornering.
+Able to do a few good flying mounts.
+I wasn't last, and caught guys each lap.
+Wasn't into racing in the morning at first, but once I got going I was ok.
+Got better each lap, and I think I paced it just right.

Saturday Oct 12, 2013 #

5 AM

Crossfit 30:00 [3]
slept:6.5

Hang squat cleans:
5-5-5-5-3-3-3
115 lbs and 135 lbs.

3 x:
1 min row
1 attempt Muscle up
3 HSPU
1 attempt muscle up.

Couldn't do the muscle ups

6 AM

Swim - pool 20:00 [1] 0.75 km (26:40 / km)

100 swim
25 kick

6 times through, varying sculling, IM, and free for the swim.

1 PM

Cycling - Trainer (fluid) (EASY RIDE) 1:34:03 [2] ** 42.17 km (2:14 / km)
ahr:122 max:137

Avg Power: 151 W
Max Power: 210 W
Max Avg Power (20 min): 160 W
Normalized Power (NP): 153 W
Intensity Factor (IF): 0.766
Training Stress Score (TSS): 91.4

3 x (20 min at 140 w + 10 min at 170 w )

Easy ride, watching Kona with some easy long interval work

Friday Oct 11, 2013 #

5 AM

Run - Treadmill 30:00 [3] 3.2 mi (9:22 / mi)
shoes: Gel Trainers Asics (#3)

Start at 5.5, increase by 0.3 for every 5 min up to 7.0.
2.5% incline.

Felt so so. Legs are still tired from racing this week a bit.
Need to do a long easy ride or run.

Thursday Oct 10, 2013 #

5 AM

Swim - pool (7 x 200s) 35:00 [3] *** 1.8 km (19:27 / km)

2 x 200 w.u.
7 x 200 on 3:40 (only able to hold 3:18 down to 3:11 while maintaining decent stroke and SR)

Need to swim more

Wednesday Oct 9, 2013 #

6 PM

Run - outside race (FRANK McNAMARA 6) 20:41 [5] ***** 4.4 km (4:42 / km) +80m 4:19 / km
ahr:165 max:176 slept:8.0 shoes: Gel Nimbus 13 (#2) Asics

had to walk the two big hills. Kind of got stuck on one single track so time was a bit slower, but probably not by much

Tuesday Oct 8, 2013 #

6 AM

Strength, Core, Stretch (YOGA) 1:00:00 [2]

Early morning yoga.
Didn't over extend myself, and skipped some stretches to work on stretching.

6 PM

Cycling - CX race 22:10 [5] ***** 7.54 mi (2:56 / mi) +34m 2:54 / mi
ahr:162 max:171

Gold bar race.
Not as good as the last race.
I did 4 laps this time, and was 3rd last in my heat.

Monday Oct 7, 2013 #

5 AM

Crossfit 20:00 [4]

Dead lift work, decrease reps, increase weight.

5 rounds of:
2 x 115 lb snatch
4 x chin ups
9 x 24 kg kettle bell
18 double unders.

Happy with the snatch work, not happy with the double unders.

6 AM

Swim - pool (10 round of 50's) 30:00 [3] ** 1.5 km (20:00 / km)

Tried to do 10 round of:

5 x 50 as:
1. free
2. free
3 Y/K
4. K/T
5. T/E

Only got through 7 rounds. Tried to go on a 1:00 send off.
Either tired from weights or not enough sleep.
Pool was REALLY hot too.

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