Training Log Archive: OLIn the 7 days ending May 3, 2015:
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Sunday May 3, 2015 #
Run - outside long (Champion Loop (2h)) 1:56:00 [3] *** 18.5 km (6:16 / km)
slept:4.0 weight:168lbs shoes: Asics Gel Trainers (5)
-Two hour champion loop with Barb. We did this one relatively fast considering. Legs were sluggish from yesterday's bike ride.
-I think I'm going to need new shoes. My arches are really sore after runs.
May contribute to the L top of my foot as well.
Saturday May 2, 2015 #
Cycling - Trainer (fluid) (Long Bike) 4:30:00 [4] **** 130.91 km (2:04 / km)
ahr:131 max:155 slept:6.0 weight:167lbs
Max Power: 247 W
Max Avg Power (20 min): 191 W
Normalized Power (NP): 172 W
Intensity Factor (IF): 0.79
Training Stress Score (TSS): 280.2
FTP Setting: 218 W
Work: 2,681 kJ
Avg Cadence: 84
30 min w.u.
20 min ILT work
3 x 33 min at 75-80% FTP + 2 min recovery spin
-(134-136 HR, 87 rpm, 173, 178, 182 watts)
20 min VG set + 5 min spin
4 x 9 min at 92% FTP + 6 min spin (in 5th gear)
-(144-150 HR, 84 RPM, 208, 210, 212, 214 Watts)
30 min at IM pace (166 watts)
Felt so so on this. A bit sluggish but able to put out a good effort.
4.5 bottles of fluid (3.5 IM perform, 1 NUUN)
2 bars
2 gels
Run - outside (TRANSITION RUN) 42:00 [4] ** 7.8 km (5:23 / km) +83m 5:07 / km
ahr:146 max:160 shoes: K-Swiss Kwicky Blade
L Foot felt so so. I didn't really notice it until I thought about it.
Thursday Apr 30, 2015 #
Swim - pool (IM work) 40:00 [2] ** 2.0 km (20:00 / km)
slept:6.5
8 x 100 IM
200 IM
Sluggish and not in the mood today to push any effort
Wednesday Apr 29, 2015 #
Run - Treadmill (8 x 800) 1:00:00 [4] *** 6.5 km (9:14 / km)
slept:6.0 weight:168lbs shoes: Asics Gel Trainers (5)
2.4% incline
8 x 4:00 at 7.5-7.7 mph + 2 min recovery jog/walk
A bit slow speed wise, but able to finish feeling like I could do one more, so goal attained.
Cycling - Trainer (fluid) (4 x 10 100% FTP) 2:00:00 [4] **** 60.8 km (1:58 / km)
ahr:133 max:156
Max Power: 283 W
Max Avg Power (20 min): 204 W
Normalized Power (NP): 191 W
Intensity Factor (IF): 0.878
Training Stress Score (TSS): 134.1
FTP Setting: 218 W
Work: 1,147 kJ
30 min w.u.
4 x 10 min at 100% FTP (146-150 HR, 86 RPM, 222-225 Watt) + 5 min recovery spin.
15 min w.d.
-Done in the 5th easiest gear.
-Felt ok during the main set. Legs a bit tired from this morning run session. I pushed just enough to finish. Last interval tough.
Tuesday Apr 28, 2015 #
Swim - pool (12 x 200) 1:00:00 [3] *** 3.2 km (18:45 / km)
slept:8.0
12 x 200 on 3:30 (holding 3:10-3:03)
2 x 200 w.d.
Good set, able to control speed and felt good after the last interval.
Really tired for the rest of the afternoon.
Planned on going for a ride but I took a 3 hour nap at 2 pm.
Also went to the dentist this AM.