Training Log Archive: OLIn the 7 days ending Apr 13, 2014:
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Sunday Apr 13, 2014 #
Run - Treadmill (8 x 800s) 50:00 [4] 5.0 mi (10:00 / mi)
shoes: Gel Trainers Asics (#3)
Swim - pool (MACCA 50s) 45:00 [4] **** 2.2 km (20:27 / km)
4x3x50 - every 3rd 50 fast
4x2x50 - every 2nd 50 fast
4x1x50 - every 50 fast
See WO desciption for interval
Cool Down: 100m smooth
48-50 seconds for the easy
40-42 for the hard.
Saturday Apr 12, 2014 #
Cycling - Trainer (fluid) long (LONG RIDE) 3:00:03 [3] 52.02 mi (3:28 / mi)
ahr:130 max:149 weight:175lbs
Power Meter quit at about 1:45
5 x 600 ml bottles [3000 ml]
5 x IM perform (140 cal * 5)
1 Bar = 190 cal
3 gels = 300 cal [1090]
8 lb weight loss.
Avg Power: 148 W
Max Power: 195 W
Max Avg Power (20 min): 153 W
Normalized Power (NP): 149 W
Intensity Factor (IF): 0.689
Training Stress Score (TSS): 84.0
FTP Setting: 216 W
Work: 951 kJ
Run - outside (TRANSITION RUN) 42:29 [3] ** 7.41 km (5:44 / km) +64m 5:30 / km
ahr:146 max:163 shoes: Gel Nimbus 13 (#2) Asics
Summary
1 9:29.1 1.61 5:54
2 9:27.9 1.61 5:53
3 9:10.3 1.61 5:42
4 8:43.0 1.61 5:25
5 5:56.7 0.97 6:08
Thursday Apr 10, 2014 #
Rowing - C2 25:00 [3] 7.0 km (3:34 / km)
3 x 250m row build into strong effort. Row moderate for 250m to recover.
Main Set:
10x250m row at 9/10 RPE. Fast and smooth. Times should not deviate from 1rst by more than 3 seconds.
Rest 1 minute after each effort.
Cool down: 3 min light row with damper at 1.
Crossfit 15:00 [3]
Odds - Hang power clean (60% 1rm) x 2 reps (115 lbs)
Evens - Toes 2 Bar x 7 reps
Strength, Core, Stretch (PULL UPS) 15:00 [3]
Tempo is 0-2-3. Fast up, 2 sec hold at top and 3 sec negative.
Wednesday Apr 9, 2014 #
Cycling - Trainer (fluid) intervals (LONG INTERVAL 2) 1:20:00 [3] *** 35.89 mi (2:14 / mi)
ahr:139 max:165 slept:8.0 weight:174lbs
Max Power: 274 W
Max Avg Power (20 min): 195 W
Normalized Power (NP): 178 W
Intensity Factor (IF): 0.825
Training Stress Score (TSS): 135.5
FTP Setting: 216 W
Work: 1,245 kJ
10 min light pace.
20 min alternating every minute cadence 90, cadence 100
Set 1: 4 rounds
7 min Z2 cad 90-95
5 min Z3 cad 65
3 min Z4 cad >85
Set 2:
30 min Z2 cad 100
Tuesday Apr 8, 2014 #
Strength, Core, Stretch 1:10:00 [3] ***
slept:5.0 weight:173lbs
Type: Other
Planned Duration: 0:20
Planned TSS: 0
Description: 2 sets of 10 reps in circuit. Rest as needed.
1. Squat
2. Push-ups
3. Reverse lunge w rotation
4. Weighted shoulder press (dowel to 45lb barbell)
5. Overhead squat w weight (dowel to 45 lb barbell)
6. Pull-up *Use assist as needed (bands, jumping pull-ups or assist machine)
Pre-Activity Comments:
#2: Front Squat 3x6 75% (P)
Type: Strength
Planned Duration: 0:20
Description: 3 sets of 6 front squats at 75% of 1 rm.
Rest 2-3 min between sets
#3: Lower Body Accessory Work 3
Type: Strength
Planned Duration: 0:30
Description: 3 sets of 8-12 reps
Rest 30-60 sec between movements
1. Back extensions
2. Hip extensions
3. Banded lateral shuffle
4. Good mornings
Crossfit (COE) 20:00 [4]
10 thrusters (85 lbs)
10 ring dips
Supposed to be ring push ups, not dips.
My arms were SO sore after.
Monday Apr 7, 2014 #
Run - outside (CHAMMPION LOOP 1:30) 1:32:00 [2] ** 14.62 km (6:18 / km)
weight:170.6lbs shoes: Gel Nimbus 13 (#2) Asics
-very icy in lots of areas.
Strength, Core, Stretch 15:00 [1] *
Stretching
Foam Rolling
Swim - pool 40:00 [3] ** 2.05 km (19:31 / km)
2 x 400 pull w paddles
2 x 300 pull, descend within each by 100m
all sets, working on DPS.