Training Log Archive: OLIn the 7 days ending Feb 2, 2014:
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Sunday Feb 2, 2014 #
Strength, Core, Stretch (YOGA) 1:00:00 [2]
Took it easy and tried not to burn energy holding poses.
Saturday Feb 1, 2014 #
Cycling - Trainer (fluid) intervals (DESCENDING INTERVALS) 2:00:02 [4] *** 59.2 km (2:02 / km)
ahr:137 max:153 slept:6.5 weight:168.2lbs
Max Power: 301 W
Max Avg Power (20 min): 196 W
Normalized Power (NP): 188 W
Intensity Factor (IF): 0.94
Training Stress Score (TSS): 176.0
FTP Setting: 200 W
Work: 1,336 kJ
32, 24, 16 & 8 minutes at 196 watt average, 87 RPM avg, and 140 HR average.
-last two felt easier.
(COMPARE TO JAN 17: 186 vs 180 watts)
Run - outside (TRANSITION RUN) 30:19 [3] ** 5.21 km (5:49 / km) +49m 5:33 / km
ahr:149 max:162 shoes: Gel Nimbus 13 (#2) Asics
Out and back run.
Run felt good. A bit of concentration required to keep form at the turn around.
Friday Jan 31, 2014 #
Swim - pool long (3 x 500m) 45:00 [4] 2.05 km (21:57 / km)
3 x 500 e on 9:00 (8:05, 8:00 & 7:56 splits).
-200 splits were at 3:10 for the last two.
-on the last rep I got really fatigued and started to get uncoordinated
50 w.d.
Run - Treadmill (12 x 200 m repeats) 45:00 [4] **** 4.7 mi (9:34 / mi) +189m 8:31 / mi
max:170 slept:4.0 weight:170lbs shoes: Gel Trainers Asics (#3)
12 x 45 second sprint (2.5% incline and 9.2-9.6 mph) + 1:20 recovery walk/jog.
10 min w.d jog.
Focus on turnover and even pacing. Chose a pace that I could finish the entire set without dying.
Thursday Jan 30, 2014 #
Crossfit 12:00 [4] ***
weight:173lbs
15 wall ball shots
10 Sumo dead lift high pull (95 lbs)
5 pull ups
Strength, Core, Stretch 10:00 [3]
-pull ups
-band work
-supine pull ups
-???
Cycling - Trainer (fluid) (30 min + 10 x 30 s) 1:25:00 [4] **** 41.78 km (2:02 / km)
ahr:139 max:168 weight:171lbs
Avg Power: 182 W
Max Power: 498 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 204 W
Intensity Factor (IF): 1.018
Training Stress Score (TSS): 145.5
FTP Setting: 200 W
Work: 924 kJ
-15 min w.u.
-10 min ILT
-30 min at 75% HR (194 w, 141 HR)
-6 min recovery spin
-10 x (30 seconds high watts + 1:30 recovery spin)
(able to hold 370-400 w average for the 30 seconds. This was just enough to be able to spin and recover in time for the next set)
Wednesday Jan 29, 2014 #
Run - Treadmill (Conversational Run) 50:00 [2] * 5.0 mi (10:00 / mi)
weight:170.8lbs shoes: Gel Nimbus 13 (#2) Asics
Focus on quicker cadence as well as landing under center of gravity.
Crossfit 30:00 [4]
-2 km row (10 min)
-5 x 3 front squat (up to 185 lbs)
-GHD, core work
-12 min AMRAP of: 5 C2B pull ups, 10 dips, 20 walking lunges.
Swim - pool (12 x 75's) 45:00 [3] 2.4 mi (18:45 / mi)
600 swim, pull and kick work by 75s
12 x 75's
-4 on 1:30
-4 on 1:25
-4 on 1:20
200 w.d.
Tuesday Jan 28, 2014 #
Cycling - Trainer (fluid) (5 x (7 min +1 min)) 1:15:00 [4] 35.8 km (2:06 / km)
ahr:133 max:159
Max Power: 255 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.873
Training Stress Score (TSS): 94.2
FTP Setting: 200 W
Work: 755 kJ
-15 min Variable gear warm up
-3x3 min ILT work
-5 x (7 min at 75% effort (140 hr) + 1 min recovery spin)
(# 5 at 85% effort)
-10 min w.d.
Monday Jan 27, 2014 #
Swim - pool (7 x 200 repeats) 40:00 [3] *** 2.0 km (20:00 / km)
7 x 200 on 3:30 holding 3:10 down to 3:07.
200 pull w.d.
Didn't take much rest between each 200 so had to swim conservatively to finish strong. Seemed to work as I felt good when I was done, not exhausted.