Training Log Archive: OLIn the 7 days ending Jun 22, 2014:
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Sunday Jun 22, 2014 #
8 AM
Cycling - CX (EASY) 1:00:00 [0] 10.0 km (6:00 / km)
Ride while Barb ran
9 AM
Swim - pool (EASY SWIM) 10:00 [0] * 0.4 km (25:00 / km)
EASY swim in Queen E pool
12 PM
Cycling - Time Trial bike (LONG w IM pace) 2:09:34 [4] *** 65.71 km (1:58 / km) +456m 1:54 / km
ahr:135 max:154 slept:9.0 weight:168.6lbs
Avg Power: 187 W
Max Power: 573 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.918
Training Stress Score (TSS): 169.5
FTP Setting: 216 W
Work: 1,362 kJ
after 1 hour, 20 min at IM pace.
Was really windy from this point on, all the way home.
20 min effort = 30.4 km/h, 142 avg HR, 209 watts
Max Power: 573 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.918
Training Stress Score (TSS): 169.5
FTP Setting: 216 W
Work: 1,362 kJ
after 1 hour, 20 min at IM pace.
Was really windy from this point on, all the way home.
20 min effort = 30.4 km/h, 142 avg HR, 209 watts
2 PM
Run - outside (TRANSITION RUN) 30:00 [3] *** 5.0 km (6:00 / km)
shoes: Hoka Rapa Nui
Legs twitchy and tired toward the end of this one.
Tried to hold 5:30 / km.
Tried to hold 5:30 / km.
Wednesday Jun 18, 2014 #
5 AM
Swim - pool (3 x 500) 45:00 [4] *** 2.0 km (22:30 / km)
300 w.u.
4 x 50 drill/scull
3 x 500 at 75% effort (7:42-7:45 splits) on 2 min rest
100 kick w.d.
4 x 50 drill/scull
3 x 500 at 75% effort (7:42-7:45 splits) on 2 min rest
100 kick w.d.
3 PM
Run - Track (6 x 800) 1:00:00 [4] ***
shoes: Asics Kayano 18
4 laps w.u.
2 x 100 m strides
6 x 800
#1 & 2 even
#3 & 4 even but faster
#5 & 6 even but fastest.
1 lap w.d.
2 x 100 m strides
6 x 800
#1 & 2 even
#3 & 4 even but faster
#5 & 6 even but fastest.
1 lap w.d.