Training Log Archive: OLIn the 7 days ending Feb 15, 2015:
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Sunday Feb 15, 2015 #
10 AM
Snowshoeing race (Silver Skate Race) 20:40 [5] **** 3.65 km (5:40 / km)
Two lap snowshoe race at Hawerlak Park.
First time on new snowshoes.
need to practice if I'm going to do more of those races.
First time on new snowshoes.
need to practice if I'm going to do more of those races.
Saturday Feb 14, 2015 #
8 AM
Cycling - Trainer (fluid) (3 x 20 min @ 75% FTP) 2:00:00 [3] ** 58.27 km (2:04 / km)
ahr:131 max:151 slept:8.0 weight:169lbs
Avg Power: 161 W
Max Power: 233 W
Max Avg Power (20 min): 172 W
Normalized Power (NP): 164 W
Intensity Factor (IF): 0.751
Training Stress Score (TSS): 112.3
FTP Setting: 218 W
Work: 1,156 kJ
Avg Cadence: 88 rpm
-20 min VG set w.u.
-10 min spin
3 sets of:
20 min at 75% FTP effort (137-139 HR, 87 cad., 170-172 watt) + 10 min spin
Max Power: 233 W
Max Avg Power (20 min): 172 W
Normalized Power (NP): 164 W
Intensity Factor (IF): 0.751
Training Stress Score (TSS): 112.3
FTP Setting: 218 W
Work: 1,156 kJ
Avg Cadence: 88 rpm
-20 min VG set w.u.
-10 min spin
3 sets of:
20 min at 75% FTP effort (137-139 HR, 87 cad., 170-172 watt) + 10 min spin
10 AM
Strength, Core, Stretch (Stretch Cords) 15:00 [2] **
swim stretch cord work.
Friday Feb 13, 2015 #
9 AM
Cycling - Trainer (fluid) long (Descending Intervals) 2:30:00 [4] *** 72.86 km (2:04 / km)
ahr:139 max:157 slept:8.0 weight:169lbs
Avg Power: 165 W
Max Power: 247 W
Max Avg Power (20 min): 188 W
Normalized Power (NP): 171 W
Intensity Factor (IF): 0.786
Training Stress Score (TSS): 153.5
FTP Setting: 218 W
Work: 1,486 kJ
Avg Cadence: 87
20 min VG (2,3,4,5,6 min increase)
30 min VG and ILT work
32 min at 75% + 3 min recovery spin (141 hr, 177 w, 87 cad)
27 min at 75% + 3 min recovery spin (145 hr, 180 w, 88 cad)
18 min at 84% + 2 min recovery spin (149 hr, 192 w, 90 cad)
9 min at 84% (151 hr, 198 w, 91 cad)
Max Power: 247 W
Max Avg Power (20 min): 188 W
Normalized Power (NP): 171 W
Intensity Factor (IF): 0.786
Training Stress Score (TSS): 153.5
FTP Setting: 218 W
Work: 1,486 kJ
Avg Cadence: 87
20 min VG (2,3,4,5,6 min increase)
30 min VG and ILT work
32 min at 75% + 3 min recovery spin (141 hr, 177 w, 87 cad)
27 min at 75% + 3 min recovery spin (145 hr, 180 w, 88 cad)
18 min at 84% + 2 min recovery spin (149 hr, 192 w, 90 cad)
9 min at 84% (151 hr, 198 w, 91 cad)
Thursday Feb 12, 2015 #
12 PM
XC skiing - classic long (SWC long ski) 1:00:00 [3] *** 9.9 km (6:04 / km) +124m 5:42 / km
slept:8.0 weight:169lbs
Ski at SWC, with new Rossignol wax skis.
They worked well.
They worked well.
Wednesday Feb 11, 2015 #
2 PM
XC skiing - classic (Test ski) 30:00 [2] *** 4.0 km (7:30 / km)
Ski at Goldbar.
Toe is still bad. Didn't hinder technique too much, but still hurt whenever I banged it or fell
Toe is still bad. Didn't hinder technique too much, but still hurt whenever I banged it or fell
Tuesday Feb 10, 2015 #
12 PM
Cycling - Trainer (fluid) ([3 x 18) + 3 x 9) ) 2:03:00 [3] *** 60.72 km (2:02 / km)
ahr:137 max:158 slept:8.0 weight:168lbs
30 min w.u.
3 x 18 min + 2 min recovery spin
-#1 & 2 at 75-80% FTP [178 watt], # 3 at 85-90% FTP [189 w]
3 x 9 min + 2 min recovery spin
#1 at 75-80% FTP, # 2&3 at 190 w
Legs tired and sore from not doing anything for a week.
3 x 18 min + 2 min recovery spin
-#1 & 2 at 75-80% FTP [178 watt], # 3 at 85-90% FTP [189 w]
3 x 9 min + 2 min recovery spin
#1 at 75-80% FTP, # 2&3 at 190 w
Legs tired and sore from not doing anything for a week.