Training Log Archive: OLIn the 7 days ending Jan 11, 2015:
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Friday Jan 9, 2015 #
12 PM
Cycling - Trainer (fluid) (2 x 33 min + 1 x 17 min) 2:05:00 [4] *** 60.95 km (2:03 / km)
ahr:136 max:150 slept:8.0 weight:165.2lbs
18 min Gearing Pyramid
9 min med/easy/hard
2 x 33 min at 75% FTP (138 HR, 139 HR, 16.45 km)
1 x 17 min at 75% FTP (140 HR, 8.5 km)
9 min med/easy/hard
2 x 33 min at 75% FTP (138 HR, 139 HR, 16.45 km)
1 x 17 min at 75% FTP (140 HR, 8.5 km)
Thursday Jan 8, 2015 #
5 AM
Swim - pool (500s) 45:00 [3] ** 2.5 km (18:00 / km)
slept:7.0
400 w.u.
500 swim
500 pull w paddles & buoys
500 pull w buoys
500 at pace (7:58)
500 pull w paddles & buoys
100 back w.d.
500 swim
500 pull w paddles & buoys
500 pull w buoys
500 at pace (7:58)
500 pull w paddles & buoys
100 back w.d.
6 PM
Run - Treadmill 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel Trainers (4)
Rowing - C2 10:00 [2] 2.0 km (5:00 / km)
Wednesday Jan 7, 2015 #
6 PM
Cycling - Trainer (fluid) (HILL WORK) 1:00:00 [4] ***
slept:6.0 weight:165.4lbs
Avg Power: 175 W
Max Power: 305 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.853
Training Stress Score (TSS): 72.1
FTP Setting: 218 W
Work: 630 kJ
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 97 rpm
Crappy sleep last night.
15 min w.u.
10 min SLD
5 min spin
6 x (1 min Big gear seated, 1 min Jumps, 1 min Standing big gear + 2 min spin)
Max Power: 305 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.853
Training Stress Score (TSS): 72.1
FTP Setting: 218 W
Work: 630 kJ
Avg Bike Cadence: 80 rpm
Max Bike Cadence: 97 rpm
Crappy sleep last night.
15 min w.u.
10 min SLD
5 min spin
6 x (1 min Big gear seated, 1 min Jumps, 1 min Standing big gear + 2 min spin)
Tuesday Jan 6, 2015 #
9 AM
Run - Treadmill (CORE 4:1) 48:00 [3] *** 5.06 mi (9:29 / mi)
slept:8.0 shoes: Asics Gel Trainers (4)
20 min w.u.
5 x (4:1 run:core)
5 min w.d.
5 x (4:1 run:core)
5 min w.d.
10 AM
Strength, Core, Stretch 1:00:00 [3] ***
1. 4 rounds of:
-400 m row
-10 toes to bar
-20 OHS with fat bar
2. 5 x 2 Cleans (up to 135 lbs)
3. Lunge Matrix
-400 m row
-10 toes to bar
-20 OHS with fat bar
2. 5 x 2 Cleans (up to 135 lbs)
3. Lunge Matrix
11 AM
Swim - pool 40:00 [1] * 2.0 km (20:00 / km)
2 x 1000 easy recovery swim.