Training Log Archive: OLIn the 7 days ending Apr 20, 2014:
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Sunday Apr 20, 2014 #
9 AM
Cycling - Road bike (MASTERS CAMP day 1) 2:30:47 [3] * 37.35 mi (4:02 / mi) +442m 3:54 / mi
ahr:112 max:165 slept:7.0
Ride with the coffee group.
Friday Apr 18, 2014 #
Cycling - Trainer (fluid) 1:15:00 [3] * 34.0 km (2:12 / km)
Easy ride on the trainer.
11 AM
Run - Track (12 x 235) 45:00 [5] **** 5.0 km (9:00 / km)
12 x 235 m (at MP)
holding 47-50 seconds per lap, with 1:00 rest between each
Hamstrings a bit strained during
cadence was really good, faster than normal.
holding 47-50 seconds per lap, with 1:00 rest between each
Hamstrings a bit strained during
cadence was really good, faster than normal.
Strength, Core, Stretch (Strength Prep) 15:00 [1] *
2 sets of 10 reps each:
-reverse lunge
-pushups
-squats
-behind the neck press
-...?
-pull ups (not done)
-reverse lunge
-pushups
-squats
-behind the neck press
-...?
-pull ups (not done)
12 PM
Swim - pool 45:00 [1] * 1.8 km (25:00 / km)
500 w.u.
8 x 75 (25 kick, 25 drill, 25 swim)
750 m pull
8 x 75 (25 kick, 25 drill, 25 swim)
750 m pull
Wednesday Apr 16, 2014 #
10 AM
Cycling - Trainer (fluid) (20 km TT) 1:06:11 [5] ***** 34.22 km (1:56 / km)
ahr:158 max:176 weight:171.6lbs
20 min variable Zone warm up
20 km TT.
(10 km splits:
-17:55, 167 hr, 90 cadence, 214 aWatts, (5 km in 5th hardest gear, 5 km in 4th)
-17:59, 174 hr, 95 cadence, 213 aWatts, (10 km in 4th hardest gear)
Hard, tried to even split and not to go out too hard in the first 5 km.
May have gone out too hard
Need a longer warm up next time.
174.2 - 171.6 lbs fluid loss
Avg Power: 183 W
Max Power: 355 W
Max Avg Power (20 min): 214 W
Normalized Power (NP): 195 W
Intensity Factor (IF): 0.901
Training Stress Score (TSS): 88.7
FTP Setting: 216 W
Work: 723 kJ
20 km TT.
(10 km splits:
-17:55, 167 hr, 90 cadence, 214 aWatts, (5 km in 5th hardest gear, 5 km in 4th)
-17:59, 174 hr, 95 cadence, 213 aWatts, (10 km in 4th hardest gear)
Hard, tried to even split and not to go out too hard in the first 5 km.
May have gone out too hard
Need a longer warm up next time.
174.2 - 171.6 lbs fluid loss
Avg Power: 183 W
Max Power: 355 W
Max Avg Power (20 min): 214 W
Normalized Power (NP): 195 W
Intensity Factor (IF): 0.901
Training Stress Score (TSS): 88.7
FTP Setting: 216 W
Work: 723 kJ