Training Log Archive: OLIn the 7 days ending Feb 8, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Tuesday Feb 3, 2015 #
5 AM
Run - Treadmill 30:00 [2] ** 3.0 mi (10:00 / mi)
slept:5.75 weight:168lbs shoes: Asics Gel Trainers (4)
Easy 30 min run at 6.0 mph at 2.5% incline.
A bit sluggish and slow for this run.
A bit sluggish and slow for this run.
Strength, Core, Stretch 20:00 [2] **
Lateral around the world lunges with barbell.
3 x 10 reps of
-fire hydrants
-hollow rock
-TRX ham curls.
Adductor strecthes.
3 x 10 reps of
-fire hydrants
-hollow rock
-TRX ham curls.
Adductor strecthes.
6 PM
Cycling - Trainer (fluid) intervals (3 x 10 VO2) 1:30:00 [4] **** 44.61 km (2:01 / km)
ahr:132 max:159 slept:5.75 weight:167lbs
Avg Power: 172 W
Max Power: 262 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.825
Training Stress Score (TSS): 101.6
FTP Setting: 218 W
Work: 930 kJ
Avg Cad: 92
30 min w.u spin
3 x [10 min at 90-95% FTP + 5 min recovery spin]
(146, 147, 150 avg HR; 92-94 avg Cad; 207, 210, 219 watts)
-was able to get into my 5th gear on the last set, but only for a few minutes.
Max Power: 262 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.825
Training Stress Score (TSS): 101.6
FTP Setting: 218 W
Work: 930 kJ
Avg Cad: 92
30 min w.u spin
3 x [10 min at 90-95% FTP + 5 min recovery spin]
(146, 147, 150 avg HR; 92-94 avg Cad; 207, 210, 219 watts)
-was able to get into my 5th gear on the last set, but only for a few minutes.
Monday Feb 2, 2015 #
5 AM
Swim - pool (Best Average 100 Pyramid) 45:00 [4] *** 2.5 km (18:00 / km)
slept:7.0
400 w.u.
6 x 100 on 2:00 [1:26]
300 pull
4 x 100 on 2:00 [1:24]
300 pull
2 x 100 on 2:00 [1:22, 1:23]
Better overall Best Average by a second on each set. Difficult at the half way mark.
Had a headache the remainder of the day as well as feeling a bit sick/tired.
Very dehydrated after this swim...
6 x 100 on 2:00 [1:26]
300 pull
4 x 100 on 2:00 [1:24]
300 pull
2 x 100 on 2:00 [1:22, 1:23]
Better overall Best Average by a second on each set. Difficult at the half way mark.
Had a headache the remainder of the day as well as feeling a bit sick/tired.
Very dehydrated after this swim...
7 PM
XC skiing - classic (Technique Work) 2:00:00 [1] *** 10.0 km (12:00 / km)
Learn to Loppet Class:
1 hour worth of drill work
1 hour of skiing with hill climb and turning work.
Over dressed but it was much better than last time at Goldbar where I froze.
1 hour worth of drill work
1 hour of skiing with hill climb and turning work.
Over dressed but it was much better than last time at Goldbar where I froze.