Training Log Archive: OLIn the 7 days ending Jan 26, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 26, 2014 #
Cycling - Trainer (fluid) (Easy Spin) 1:30:00 [2] * 37.5 km (2:24 / km)
ahr:122 max:141
Easy spin after photo class. Variable gearing, pretty much kept it in 3rd and 4th easiest gears.
Avg Power: 189 W
Max Power: 306 W
Max Avg Power (20 min): 210 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.979
Training Stress Score (TSS): 190.6
FTP Setting: 200 W
Work: 1,360 kJ
Saturday Jan 25, 2014 #
Cycling - Trainer (fluid) long ((2 x 17) + (3 x 8:30)) 2:00:00 [4] ***** 60.1 km (2:00 / km)
ahr:145 max:167
Max Power: 306 W
Max Avg Power (20 min): 210 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.979
Training Stress Score (TSS): 190.6
FTP Setting: 200 W
Work: 1,360 kJ
Friday Jan 24, 2014 #
Run - Treadmill (3 x 1 mile repeats) 50:00 [3] 5.5 mi (9:05 / mi)
3 x 7:00 on with 2 min recovery.
easy jog to finish at 50 minutes.
Can't really remember this day.
Thursday Jan 23, 2014 #
Run - Treadmill (3 x 1 Mile Repeats) 50:00 [4] 5.3 mi (9:26 / mi)
weight:169.2lbs shoes: Gel Trainers Asics (#3)
3 x 7 min at 7.5 mph + 3 min recovery walk/jog
Was an ok set. I can't seem to get any faster on the treadmill.
Crossfit (DEADLIFTS + SNATCH) 20:00 [3]
Snatch work, reps of 2 or 3, start at 95 lbs up to 115 lbs, 3 times.
Finish with some stretching and leg raises.
Wednesday Jan 22, 2014 #
Run - Treadmill (STRIDES) 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Gel Trainers Asics (#3)
4 x 1:00 strides + 4 min recovery jog.
10 min w.d.
So so workout. Run is not there again, and I've lost the feel.
Strength, Core, Stretch 15:00 [1]
-hamstring/glute raises on the TRX
-stretching.
-lacrosse rolling for glute
Swim - pool (20 x 100) 1:00:00 [3] 3.0 km (20:00 / km)
4 x 100 e descend on 1:50
4 x 100 e pull on 1:45
8 x 100 e steady on 1:50, holding 1:34s
4 x 100 e pull steady on 1:45
3 x 200 form w.d.
Tuesday Jan 21, 2014 #
Cycling - trainer (gym) (4 x 8:30+1:30 R) 1:15:00 [3] *** 37.0 km (2:02 / km)
20 min spin w.u.
4 x 8:30 at level 13, 90 RPM, + 1:30 easy recovery spin.
15 min w.d.
Strength, Core, Stretch 15:00 [0]
Monday Jan 20, 2014 #
Swim - pool (5 x 300) 45:00 [3] 2.6 km (17:18 / km)
5 x 300 holding 4:45 - 4:55 on 20 seconds rest
3 x 200 w.d. (pull, swim, paddles)
SR = 18/25m
Tried to swim smooth and focus on low head & bent elbow pull.
Not as fast as I'd like to be right now.