Training Log Archive: OL

1 x 400 w.u.
3 x 400 on 7:00, holding 6:40s.

Need to do more 400 work.

9:1 run on the treadmill.
Easy pace, 6.0 mph at 2.0% incline.

5 rounds of:

5 pull ups
10 push ups
15 sit ups
20 air squats.

Legs were pretty tired actually. went at a pace that I wouldn't be too sore.

*172.8 +1.5 - 168.6 = 5.7 lb loss over 2 hours*

30 min w.u.
12 min builds by 3 min

2 rounds of:
4 x (2 min on/ 1 min recovery)
10 min at or above 70.3 effort
4 min recovery spin
-230-240 watts goal on the 2 min, 205 watts goal for the 70.3 effort.
-may be going too hard for those efforts. HR was up in the low 160s.
-will have to try scaling back on the 70.3 efforts and upping the 2 min efforts next time.
-*90 rpm average* for the 1:34:00

30 min w.d.
-174 w avg
-149 bpm avg
-*86 rpm average*

Avg Power: 178 W
Max Power: 313 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 188 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 139.2
FTP Setting: 200 W
Work: 1,013 kJ

First real attempt at XC skiing.
Rented no grip wax skis.
207 cm with 140 cm poles.

1 hour on our own, 1 hour lessons, 1 hour on the blue trails led by Kris Baker.

Lots of fun, a bit sore after but not too bad.

173-168.8 = 4.2 lb weight loss

Avg Power: 175 W
Max Power: 325 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.929
Training Stress Score (TSS): 128.7
FTP Setting: 200 W
Work: 944 kJ


30 min w.u.
10 x 1 min on / 1 min off (240-267 watt avg)
10 min spin
20 min TT (207 watt avg)
10 min spin

Legs heavy, a bit sore from yesterday's workout.

10 min w.u.
4 x (5 min at 7.5 mph + 2 min recovery jog at 6.0)
2.5% incline

Picked a pace that I thought would be manageable for the set.
Ended up being just a bit too easy.

6 rounds of:

10 thrusters, 35 lb dumbbell
7 kipping pull ups
10 dead lifts, 100 lb dumbbell

WEAKNESS focus: Groin exercises (under bar, lateral hops)

Foam roll
Single leg lunges.
Stretching