Training Log Archive: OLIn the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
Event: Ironman Arizona
7 AM
Swim - Open water (IMAZ SWIM 2014) 58:04 [3] *** 3.8 km (15:17 / km)
Took it pretty easy on the swim overall, saving energy for the entire day.
Stroke rate relaxed and never did any surges to catch swimmers in front.
-I did get out quickly for the first couple minutes to get clear water and not get caught up with slower swimmers who got to the front.
-Swim start got really congested as the swim start got closer.
Stroke rate relaxed and never did any surges to catch swimmers in front.
-I did get out quickly for the first couple minutes to get clear water and not get caught up with slower swimmers who got to the front.
-Swim start got really congested as the swim start got closer.
Unspecified (TRANSITION 1 IMAZ 2014) 3:30 [4] ***
Relatively quick transition, a bit of time taken up putting on arm coolers.
Ran with shoes to bike and put them on at the bike.
Able to do a flying mount! Thanks CX
Ran with shoes to bike and put them on at the bike.
Able to do a flying mount! Thanks CX
8 AM
Cycling - Time Trial bike race (IMAZ BIKE 2014) 6:01:00 [4] *** 180.0 km (2:00 / km) +470m 1:59 / km
ahr:135 max:161
Avg Power: 160 W
Max Power: 753 W
Max Avg Power (20 min): 174 W
Normalized Power (NP): 165 W
Intensity Factor (IF): 0.757
Training Stress Score (TSS): 334.2
FTP Setting: 218 W
Work: 3,370 kJ
Rode within my goals:
-155-160 watts
-85-95 TSS per lap
-Don't get caught up in the excitement of the first 2 laps, take it easy.
-push the last lap if you feel good.
-profile in the wind
-stay on top of nutrition (150ml/15g CHO/ 15 min)
-160, 153, 168 watts average per lap
-81, 80, 83 average cadence per lap
-137, 132, 135 avg HR per lap
-
Max Power: 753 W
Max Avg Power (20 min): 174 W
Normalized Power (NP): 165 W
Intensity Factor (IF): 0.757
Training Stress Score (TSS): 334.2
FTP Setting: 218 W
Work: 3,370 kJ
Rode within my goals:
-155-160 watts
-85-95 TSS per lap
-Don't get caught up in the excitement of the first 2 laps, take it easy.
-push the last lap if you feel good.
-profile in the wind
-stay on top of nutrition (150ml/15g CHO/ 15 min)
-160, 153, 168 watts average per lap
-81, 80, 83 average cadence per lap
-137, 132, 135 avg HR per lap
-
2 PM
Unspecified (IMAZ 2014 T2) 2:30 [4] **
Quick transition again.
Got off the bike and was a bit worried as my legs were a bit wobbly, probably from being in aero for the entire last lap.
Got off the bike and was a bit worried as my legs were a bit wobbly, probably from being in aero for the entire last lap.
Run - outside race (IMAZ RUN 2014) 4:11:14 [4] **** 42.0 km (5:59 / km) +201m 5:51 / km
ahr:139 max:148 shoes: Asics Gel Trainers (4)
Tried hard not to go out too fast and really hold back for the first 6 miles, and even to the 9th mile as that is where the "hill" was.
-Didn't see the run course as all before racing, but the hill was only 1/2 mile long, and not steep.
-Able to run all the miles and only stop at aid stations for fuel.
-Tried to take a gel at every 2nd aid station.
-5 hour energy at 13.1 mile special needs. Helped a lot with mental alertness, not so much for energy.
-I was a bit worried at 13 mile as I started to feel fatigue and had doubts as that is where I fell apart in CDA earlier this year.
-I only started to hit the wall around mile 22 so that was really encouraging.
-If I want to run sub 4 marathon, I have to train at that pace. All the time.
Really wanted a sub 4 marathon, but I'm more than happy with the result as I enjoyed the process of training this time.
-Didn't see the run course as all before racing, but the hill was only 1/2 mile long, and not steep.
-Able to run all the miles and only stop at aid stations for fuel.
-Tried to take a gel at every 2nd aid station.
-5 hour energy at 13.1 mile special needs. Helped a lot with mental alertness, not so much for energy.
-I was a bit worried at 13 mile as I started to feel fatigue and had doubts as that is where I fell apart in CDA earlier this year.
-I only started to hit the wall around mile 22 so that was really encouraging.
-If I want to run sub 4 marathon, I have to train at that pace. All the time.
Really wanted a sub 4 marathon, but I'm more than happy with the result as I enjoyed the process of training this time.
Tuesday Nov 11, 2014 #
6 AM
Cycling - Trainer (fluid) (THRESHOLD LADDERS light) 1:15:00 [3] ** 34.0 km (2:12 / km)
ahr:121 max:145 slept:8.0 weight:163lbs
30 min w.u.
3 sets of Threshold ladders on P2K bike, no power, no cadence, only HR
(140, 135, 130 for the 1/3/5 min intervals)
Legs were a bit "twitchy" and Left Glute was tight. Hopefully because of treatment yesterday and different position on the P2K.
3 sets of Threshold ladders on P2K bike, no power, no cadence, only HR
(140, 135, 130 for the 1/3/5 min intervals)
Legs were a bit "twitchy" and Left Glute was tight. Hopefully because of treatment yesterday and different position on the P2K.
Monday Nov 10, 2014 #
5 AM
Swim - pool (IM work) 30:00 [1] 1.4 km (21:26 / km)
Supposed to be a 40 min swim, but I was lazy and tired.
Duffed this one.
Duffed this one.
10 AM
Physio, Chiro, IMS.. (IMS) 30:00 [0]
IMS with Cory Choma.
Felt good.
Need to get in here more often
Felt good.
Need to get in here more often
11 AM
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
Maintenance with Amber.