Training Log Archive: OLIn the 7 days ending Nov 3, 2013:
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Sunday Nov 3, 2013 #
10 AM
Cycling - CX race (VELICICROSS RACE) 48:15 [5] ***** 10.18 km (4:44 / km) +172m 4:22 / km
ahr:164 max:175 slept:5.0
SNOW!!!! It dumped snow the night before, and the course was really tough.
-started off in the back and never could pass nor stay upright.
-learned that I need to slow down and stay on the bike as much as possible when the conditions are tough.
-Fun race though. Learned lots again. Getting better. Looking forward to next year cross season.
-started off in the back and never could pass nor stay upright.
-learned that I need to slow down and stay on the bike as much as possible when the conditions are tough.
-Fun race though. Learned lots again. Getting better. Looking forward to next year cross season.
Saturday Nov 2, 2013 #
5 AM
Run - Treadmill 30:00 [3] 3.21 mi (9:21 / mi)
slept:7.0 weight:170.5lbs shoes: Gel Trainers Asics (#3)
every 5th minute pick up speed (up to 9.5 mph)
Recovery jog between 5.7 and 6.0 mph.
Recovery jog between 5.7 and 6.0 mph.
Friday Nov 1, 2013 #
5 AM
Swim - pool 30:00 [3] 1.35 km (22:13 / km)
slept:7.0
Swim with Masters morning group
200 w.u.
6 x 75 (50e/25 1 arm)
8 x 50 (25 e/ 25 kick on back)
3 x 100 pace at 30, 20 and 10 seconds rest
200 w.u.
6 x 75 (50e/25 1 arm)
8 x 50 (25 e/ 25 kick on back)
3 x 100 pace at 30, 20 and 10 seconds rest
Thursday Oct 31, 2013 #
5 AM
Crossfit (Hang Cleans) 10:00 [4]
Quick Hang cleans to warm up.
Tennis elbow acted up during, so I could only get up to 155 lbs.
I need to work on my olympic lifts
Tennis elbow acted up during, so I could only get up to 155 lbs.
I need to work on my olympic lifts
Crossfit 15:00 [4]
15 minutes of:
250 m row
25 push ups
able to get through 8 rounds
250 m row
25 push ups
able to get through 8 rounds
6 AM
Swim - pool (MACCA 50s) 40:00 [3] 2.15 km (18:36 / km)
Macca 50s with 150 m pull to warm down
Arms were uncoordinated and took a while to settle down.
Not the fastest ones but they were consistent with rest and intensity
Arms were uncoordinated and took a while to settle down.
Not the fastest ones but they were consistent with rest and intensity
Tuesday Oct 29, 2013 #
9 AM
Cycling - Trainer (fluid) (MIDDAUGH SET) 1:17:00 [4] *** 36.89 km (2:05 / km)
ahr:133 max:156
Avg Power: 174 W
Max Power: 277 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 183 W
Intensity Factor (IF): 0.915
Training Stress Score (TSS): 106.2
FTP Setting: 200 W
20 min w.u.
3 sets of (2 min below threshold, 4 min above, 4 below, 2 above) + 3 min rest between sets
goal of 190 for below, and 220 for above
Max Power: 277 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 183 W
Intensity Factor (IF): 0.915
Training Stress Score (TSS): 106.2
FTP Setting: 200 W
20 min w.u.
3 sets of (2 min below threshold, 4 min above, 4 below, 2 above) + 3 min rest between sets
goal of 190 for below, and 220 for above
Monday Oct 28, 2013 #
3 PM
Cycling - Trainer (fluid) (15 MIN BUILDS) 1:00:00 [3] ** 28.1 km (2:08 / km)
ahr:137 max:158 slept:7.0 (sick)
Avg Power: 165 W
Max Power: 233 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 169 W
Intensity Factor (IF): 0.845
Training Stress Score (TSS): 70.9
FTP Setting: 200 W
Build by 15 min for an hour. Took it a bit easier on this one as I'm probably dehydrated and still a bit sick.
Goal: 140, 160, 190, 170 watt average for each 15 min segment.
Max Power: 233 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 169 W
Intensity Factor (IF): 0.845
Training Stress Score (TSS): 70.9
FTP Setting: 200 W
Build by 15 min for an hour. Took it a bit easier on this one as I'm probably dehydrated and still a bit sick.
Goal: 140, 160, 190, 170 watt average for each 15 min segment.