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Training Log Archive: OL

In the 7 days ending Oct 12, 2014:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	3	10:43:30	189.24	(3:24)	304.55	(2:07)	1419
	Run - outside	4	5:12:46	32.42	(9:39)	52.17	(6:00)	583
	Swim - pool	3	2:42:00	5.37	(30:08)	8.65	(18:44)
	Strength, Core, Stretch	3	1:50:00
	Physio, Chiro, IMS..	2	1:30:00
	Total	15	21:58:16	227.03		365.37		2002
	[1-5]	13	20:58:16
averages - sleep:6 weight:161.6lbs

5:36

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Sunday Oct 12, 2014 #

11 AM

Swim - pool (3 x (3 x 300)) 1:00:00 [3] ** 3.0 km (20:00 / km)
weight:162.2lbs

300 e warm up
3 sets of:
-300 pull w paddles & buoys
-3 x 100 quick on 1:50 (holding 1:27-1:28)
-4 x 75 as 25 kick/25 drill/25 swim

Felt really smooth and good on this one once I settled in and warmed up.

Not the best sleep last night though.

Saturday Oct 11, 2014 #

6 AM

Run - outside (LONG RUN #2, 2 hour) 2:01:02 [3] ** 20.0 km (6:03 / km) +125m 5:52 / km
ahr:136 max:150 slept:7.0 weight:160lbs shoes: Asics Gel Trainers (4)

Slow to get going, settled into a decent pace but legs were pretty tired throughout.

NUTRITION:
2 x 600 ml fluid
3 gels.
Breakfast (oats) right before the run)

4 PM

Strength, Core, Stretch (Foam roll & Stretch) 30:00 [0]

Foam roll with the Orb and stretch in front of the TV watching Kona.

Friday Oct 10, 2014 #

8 AM

Cycling - Time Trial bike (LONG BIKE, 5 Hour) 4:55:21 [3] *** 143.75 km (2:03 / km) +601m 2:01 / km
ahr:133 max:150

Avg Power: 174 W
Max Power: 421 W
Max Avg Power (20 min): 182 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.834
Training Stress Score (TSS): 323.0
FTP Setting: 216 W
Work: 2,909 kJ

Nutrition:
3 x IMP (600 ml, 34 x 3 g CHO)
1 Gatorade (950 ml, 2 x 34 g CHO)
5 x Cliff Bar (5 x42 g CHO)
=2700 ml fluid = 135 ml / 15 min (not enough)
=380 g CHO = 19 g CHO/15 min

Supposed to be a 5 hour ride in Z3. Pushed hard on the 2nd half of this.
Strong wind from the South and West on this at times.

1 PM

Run - outside (Transition Run (steady)) 41:05 [4] ** 7.41 km (5:33 / km) +62m 5:19 / km
ahr:144 max:158 weight:161lbs shoes: Pearl Izumi

Legs heavy on this to start, tried to even pace and hold 9:00/mile average.

Summary 41:05.5 7.41 5:33
1 8:39.9 1.61 5:23
2 8:54.7 1.61 5:32
3 9:00.9 1.61 5:36
4 8:54.7 1.61 5:32
5 5:35.3 0.98 5:43

Thursday Oct 9, 2014 #

8 AM

Cycling - Time Trial bike (3.5 HR Z2-Z3 Ride) 3:27:24 [3] ** 93.73 km (2:13 / km) +472m 2:10 / km
weight:161lbs

Avg Power: 163 W
Max Power: 625 W
Max Avg Power (20 min): 185 W
Normalized Power (NP): 174 W
Intensity Factor (IF): 0.808
Training Stress Score (TSS): 212.2
FTP Setting: 216 W
Work: 1,916 kJ

Legs sore from yesterday's weights.
*particularly L piriformis*
Windy at times
HR monitor wasn't working.

Only had 2 bottles IMP (1200 ml, 68 g CHO)
Only had 2 Cliff Bars (42 x 2 g CHO)
=11 g CHO/ 15 min
=85 ml / 15 min
WAY under, but I'm trying to lose weight. However, I ran out of energy.

12 PM

Run - outside (TRANSITION RUN (Z5-4-3)) 28:20 [3] ** 5.2 km (5:27 / km)
shoes: K-Swiss Kwicky Blade

8:05, 8:37, 8:59 for mile splits.

L glute sore on this one at times.

Massage later today.

3 PM

Physio, Chiro, IMS.. (massage) 1:00:00 [1]

full body massage
focus on legs and glutes.
L piriformis and R TFL were sore.

Wednesday Oct 8, 2014 #

9 AM

Cycling - Time Trial bike (2 Hour Spin) 2:20:45 [3] ** 67.07 km (2:06 / km) +346m 2:03 / km
ahr:126 max:150 slept:8.0 weight:162.9lbs

Avg Power: 166 W
Max Power: 440 W
Max Avg Power (20 min): 176 W
Normalized Power (NP): 177 W
Intensity Factor (IF): 0.818
Training Stress Score (TSS): 147.2
FTP Setting: 216 W
Work: 1,323 kJ

Fairly strong headwinds.

1.5 bottles IMP = 900 ml fluid, 51 g CHO
1 Cliff Bar = 42 g CHO
1 gel = 20 g CHO

=12 g CHO / 15 min
=96 ml fluid / 15 min

1 PM

Strength, Core, Stretch (LOWER BODY) 1:00:00 [3] ***

3 x 6 reps of:
-Ham curls, leg extension, single leg sled, adductors, abductors, dead lifts (135 lbs),

-hang cleans, 2 reps.
-TRX work

L glute sore from either the long run, or physio yesterday.

Tuesday Oct 7, 2014 #

8 AM

Physio, Chiro, IMS.. (CHIRO) 30:00 [0]

Appointment with Jeff,
Worked on Glutes, TFL and adductors & Abductors.

9 AM

Run - outside long (LONG RUN CHAMPION LOOP) 2:02:19 [3] *** 19.56 km (6:15 / km) +396m 5:41 / km
ahr:150 max:164 slept:3.0 weight:162lbs shoes: Asics Gel Trainers (4)

Great run, felt really good and strong on the hills. Only had to walk up the UofA hill a bit.
Also managed to get in a set of stairs at Glenora.
Please with this run, but R TFL is sore.
Tried to keep a 9:00/mile pace on the flats

HR monitor not working properly.

1 PM

Swim - pool (Recovery swim) 32:00 [1] ** 1.65 km (19:24 / km)
weight:161.5lbs

1000 swim
450 back
200 breast

Felt good and smooth on this one as I settled into a pace.
Back and breast were really good!

Monday Oct 6, 2014 #

2 PM

Swim - pool (4 x 1000) 1:10:00 [3] ** 4.0 km (17:30 / km)
slept:6.0 weight:162lbs

Easy swim, ended up feeling pretty good and descending these.

17:15
16:48
16:42
15:45 (pull)

8 PM

Strength, Core, Stretch (Foam Roll) 20:00 [1] *

Foam roll with the Orb and roller at work.

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