Training Log Archive: OLIn the 7 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Run - outside long (CHAMPION LOOP w stairs) 2:00:00 [3] *** 18.1 km (6:38 / km) +360m 6:02 / km
ahr:143 max:174 slept:4.0 weight:165lbs shoes: Asics Gel Trainers (4)
Legs were tired, did a few drills on some of the stairs.
Need to get a better running vest/water backpack.
One bottle of IMP was still frozen so I didn't have fluid for 50 minutes of the run. I paid for that in the last 30 minutes.
Swim - pool warm up/down (Recovery Swim) 20:00 [1] * 1.1 km (18:11 / km)
Felt god after 500 meters.
Saturday Aug 30, 2014 #
Cycling - Time Trial bike long 3:42:16 [2] ** 96.56 km (2:18 / km) +546m 2:14 / km
ahr:114 max:140 weight:164lbs
Max Power: 451 W
Max Avg Power (20 min): 153 W
Normalized Power (NP): 166 W
Intensity Factor (IF): 0.769
Training Stress Score (TSS): 192.4
FTP Setting: 216 W
Work: 1,742 kJ
Easy ride with Barb. Windy conditions and tried to do lots of climbs on the range roads
Run - outside (Transition Run) 30:00 [3] ** 5.22 km (5:45 / km) +32m 5:35 / km
ahr:135 max:152 slept:5.0 shoes: K-Swiss Kwicky Blade
Run with Barb and she was tired, so couldn't push the first 10 minutes.
Friday Aug 29, 2014 #
Run - outside warm up/down (EASY RUN) 51:00 [2] * 8.05 km (6:20 / km) +63m 6:06 / km
ahr:135 max:150 slept:5.0 weight:165lbs shoes: Pearl Izumi
Physio, Chiro, IMS.. 30:00 [0]
Thursday Aug 28, 2014 #
Swim - pool (IM work) 45:00 [2] ** 2.0 km (22:30 / km)
400 IM kick w flips
8 x "25/50/25" IM
400 IM kick w flips
400 IM pull.
Cycling - Time Trial bike (Hilly Recovery spin) 2:01:06 [2] ** 59.04 km (2:03 / km) +371m 1:59 / km
ahr:139 max:148 slept:7.0 weight:164lbs
Avg Power: 178 W
Max Power: 484 W
Max Avg Power (20 min): 183 W
Normalized Power (NP): 191 W
Intensity Factor (IF): 0.883
Training Stress Score (TSS): 142.9
FTP Setting: 216 W
Work: 1,180 kJ
Run - outside (TRANSITION RUN) 47:46 [3] ** 9.2 km (5:12 / km) +66m 5:01 / km
ahr:148 max:166 weight:164lbs
-
Split
Time
Distance
Avg Pace
Summary 47:45.8 9.19 5:12
1 8:31.5 1.61 5:18
2 8:44.7 1.61 5:26
3 8:01.3 1.61 4:59
4 8:07.0 1.61 5:03
5 8:21.5 1.61 5:12
6 5:59.9 1.15 5:13
Wednesday Aug 27, 2014 #
Swim - pool (10 x 200) 45:00 [3] ** 2.5 km (18:00 / km)
weight:167lbs
10 x 200 on 3:40 (holding 3:13 down to 3:08s)
100 w.d
Took a while to get going on this one.
Stroke rate up to 18/19 per 25m
Had to remind myself to swim easy, work on stroke, and that I haven't swam in a few weeks.
Focus on high elbow pull, head low, and full length of pull
Strength, Core, Stretch (Lower body & Core) 40:00 [3] **
dead lifts
plank rows
TRX ham curls
Forearm work
foam rolling
Tuesday Aug 26, 2014 #
Cycling - trainer (gym) (Zone 2) 1:00:00 [2] * 27.0 km (2:13 / km)
weight:167lbs
Strength, Core, Stretch (UPPER BODY strength) 30:00 [3] **
-bent rows
-reverse hypers
3 x 10 of:
-Burpees
-pull ups
Cycling - CX warm up/down (Capilano Race) 13:42 [2] *** 3.35 km (4:05 / km) +53m 3:47 / km
Cycling - CX (Capilano Race) 21:04 [5] **** 6.71 km (3:08 / km) +101m 2:55 / km
ahr:176 max:182
Started off slow, gained momentum and then held on for the last lap.
Good course, decent climbs, decent corners. Only one barrier.
*Need to work on cornering and mounts*
Good to to some redline work. looking forward to using this for IMAZ training.