Training Log Archive: OLIn the 7 days ending Apr 26, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Apr 26, 2015 #
Run - outside long (LONG RUN) 1:47:04 [2] *** 17.22 km (6:13 / km) +247m 5:48 / km
ahr:137 max:163 slept:5.0 weight:168lbs shoes: Asics Gel Trainers (5)
Not as many stairs this time.
Swim - pool warm up/down 1:07:03 [2] 3.2 km (20:57 / km)
6 x 500 free on long, no fixed rest interval.
last two pull with paddles and buoys.
(9:23 down to 9:05, 8:30 for the pull)
Eventually got into a groove and felt recovered.
Saturday Apr 25, 2015 #
Cycling - Trainer (fluid) (Long bike) 4:00:00 [4] ***
slept:8.0 weight:165.8lbs
20 min ILT
2 x 33 min at 75% FTP + 2 min spin ( )
20 min VG set
4 x 9 min at 95-100% FTP + 6 min ( )
30 min at IM pace.
Didn't have the power today. Just felt a bit off and unable to hold the right power.
4 bottles of fluid (1 IMP, 3 NUUN)
1 bar, 2 gels.
Run - outside (Transition Run) 40:30 [3] ** 7.8 km (5:12 / km)
shoes: Asics Gel Trainers (5)
Took the first 2 miles out at 1/2 IM pace (9:00, 8:15/mile) then tried to settle pace and run with good technique.
Friday Apr 24, 2015 #
Strength, Core, Stretch 45:00 [3]
quads, adductors, abductors, hamstrings, single leg sled,
Chest, rows, lats, shoulder press.
TRX ham curls, ab roller
Foam roll
Run - outside 1:00:00 [2] 9.5 km (6:19 / km)
(injured) shoes: Asics Gel Trainers (5)
Left foot felt a bit like a stress fracture. :(
Need to watch this one..
Thursday Apr 23, 2015 #
Swim - pool (IM work) 44:00 [2] 2.2 km (20:00 / km)
8 x 100 IM on 2:00 (held 1:45-1:50) on easy controlled effort.
Worked on technique and felt really smooth
2 x 200 IM
Wednesday Apr 22, 2015 #
Run - Treadmill intervals (Speed: Core (4:1)) 40:00 [4] *** 4.6 mi (8:42 / mi)
slept:8.0 weight:164lbs shoes: Asics Gel Trainers (5)
6 x (4 min at 8.0 + 1 min core)
-bolts, hollow rocks, planks
Feeling a bit better. Took some Nyquil before I went to sleep last night.
Strength, Core, Stretch (Snatch) 20:00 [3] ***
worked up to 5 reps. Work on quick under the bar.
Felt good, would like to drop the bar however.
Cycling - Trainer (fluid) (HILL PYRAMID) 2:00:00 [4] **** 55.0 km (2:11 / km)
ahr:140 max:164
Max Power: 283 W
Max Avg Power (20 min): 212 W
Normalized Power (NP): 192 W
Intensity Factor (IF): 0.879
Training Stress Score (TSS): 153.9
FTP Setting: 218 W
Work: 1,302 kJ
Avg Cadence: 77
30 min w.u.
1-2-3-4-5-6-5-4-3-2-1 minutes in big gear with equal parts recovery spin
-148-154 HR avg
-57-58 RPM
-223-224 watt avg.
18 min w.d.
Tuesday Apr 21, 2015 #
Swim - pool (8 x 400) 1:10:00 [3] *** 4.0 km (17:30 / km)
8 x 400 on 6:50
-held 620 for the first, and 6:12-6:13 for the rest.
1 x 400 pull w.d.
-Felt really good on this. best set of 400 to date.
-I tired to get out quicker on the first 100 (1:30) and then settle into a comfortable pace (3:07/200m).
-The last two were a bit tougher.
Cycling - Trainer (fluid) (4 x 15 min IM pace) 2:00:00 [3] *** 57.6 km (2:05 / km)
ahr:127 max:144 slept:7.0 weight:166lbs
Max Power: 220 W
Max Avg Power (20 min): 170 W
Normalized Power (NP): 162 W
Intensity Factor (IF): 0.744
Training Stress Score (TSS): 110.3
FTP Setting: 218 W
Work: 1,147 kJ
Cadence: 87
30 min w.u.
4 x 15 min at 75% FTP (174-178 watt, 133-138 HR, 86-88 rpm) + 5 min
10 min w.d.
-Tried to ride fluid and easy. Mentally didn't want get into it, but I felt really good on the 15 min intervals. Glad I rode, once I was done.
**Feeling a bit under the weather as well.**
Monday Apr 20, 2015 #
Strength, Core, Stretch 30:00 [2]
Stretching and foam rolling after
Swim - pool 20:00 [1] 1.0 km (20:00 / km)
was going to do 3 km but I pulled out early.