Training Log Archive: OLIn the 7 days ending Mar 29, 2015:
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Sunday Mar 29, 2015 #
Run - Treadmill (CORE RUN) 35:00 [3] 3.62 mi (9:40 / mi)
slept:7.5 shoes: Asics Gel Trainers (4)
5 x 4 min run + 1 min core
(elbow to opposite knee & Bolt/cobra raises)
increase speed from 6.2 to 7.0.
2.5 % incline.
Strength, Core, Stretch 20:00 [3] **
8 x 3 cleans (135 lbs)
Light stretching.
Saturday Mar 28, 2015 #
Swim - pool (6 x 400) 45:00 [3] ** 2.5 km (18:00 / km)
slept:7.0
5 x 400 on 6:50 holding 6:30-6:20.
Tried to take short rest (20-30 sec)
Happy with this set. I tried not to go too hard and keep a steady pace.
Worked on not staying under the water too long after flip turns so that I wasn't too out of breath.
Friday Mar 27, 2015 #
Run - outside long (CHAMPION LOOP 2 HR) 1:54:30 [3] **** 17.75 km (6:27 / km) +311m 5:56 / km
ahr:145 max:172 slept:9.0 weight:165.4lbs shoes: Asics Gel Trainers (4)
Didn't do the UofA stairs as they were pretty icy.
Icy run all around.
Thursday Mar 26, 2015 #
Cycling - Trainer (fluid) (Long Bike) 3:00:00 [3] *** 98.29 km (1:50 / km)
ahr:130 max:155 slept:4.0 weight:165.6lbs
Max Power: 254 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 170 W
Intensity Factor (IF): 0.782
Training Stress Score (TSS): 182.7
FTP Setting: 218 W
Work: 1,803 kJ
RPM average: 89
30 min w.u.
12 min of ILT drills
1 x 33 min at 75% FTP (131 hr, 86 rpm, 174 watt) + 5 min
2 x 16:30 at 80-85% FTP (135 hr, 90 rpm, 178 watt) + 5 min spin
4 x 8 min at 85-95% FTP (144 hr, 94 rpm, 194 watt) + 2 min spin
15 min at IM pace (136, 87 RPM, 170 watt)
Legs sluggish to start. The last set of 8 minutes was harder than I thought.
I did a good job of maintaining the right effort throughout though, so I just must be tired.
1 bottle of NUUN
1 bottle of 1/2 and 1/2 (NUUN and Perform)
1 bottle of Perform
1 gel
1 bar.
Run - outside (Transition Run) 38:03 [4] ** 7.42 km (5:08 / km) +66m 4:55 / km
ahr:149 max:163 shoes: Salomon Cross 3 #1
25 min at steady race pace
10 min easier pace.
Adductors and L quad started to cramp as I was heading home.
The last 10 minutes were harder than I wanted.
Swim - pool warm up/down (Swim Down) 40:00 [1] * 1.8 km (22:13 / km)
6 x 250, odd E / Evens Form + 300 pull with Paddles and buoys.
Mentally tough to get to the pool, but I knew I had to go right away or I wouldn't. I also knew that I need to swim down.
Tuesday Mar 24, 2015 #
Cycling - Trainer (fluid) (4 x 10 min VO2) 2:25:00 [4] **** 71.47 km (2:02 / km)
ahr:131 max:158 slept:8.0 weight:166.4lbs
Max Power: 397 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.825
Training Stress Score (TSS): 163.9
FTP Setting: 218 W
Work: 1,487 kJ
Cadence average: 90
60 min w.u.
4 x 10 min at 95-100% FTP (143-151 hr, 93-96 cad, 215-224 watt) + 5 min recovery spin
25 min at IMP (133 hr, 86 cad, 170 w)
Tough set, able to push it on the last rep.
Run - outside (Transition Run) 40:25 [3] ** 7.41 km (5:27 / km) +66m 5:13 / km
ahr:148 max:162 shoes: Salomon Cross 3 #1
8:50, 8:50, 8:45, 8:45 mile splits.
Monday Mar 23, 2015 #
Swim - pool (Best Average 100s) 45:00 [4] **** 2.5 km (18:00 / km)
slept:8.0 weight:168.8lbs
6 x 100 on 1:55 (hold 1:28s)
300 pull
4 x 100 on 1:50 (hold (1:26)
300 pull
2 x 100 on 1:45 (hold 1:24)
300 pull
felt good on this. Focus on high elbow pull
Strength, Core, Stretch (Upper) 20:00 [2]