Training Log Archive: OLIn the 7 days ending May 10, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Saturday May 9, 2015 #
Swim - pool (Fail swim) 10:00 [0] 0.5 km (20:00 / km)
Friday May 8, 2015 #
Run - outside long (Long Run ) 1:45:00 [2] ** 17.45 km (6:01 / km)
weight:164.2lbs shoes: Asics Gel Trainers (5)
L Foot still sore on the top across the bridge.
Legs very heavy to start, slow run, tired to keep a slow even pace.
Run in Sherwood Park as this was a triple day.
Cycling - Trainer (fluid) (Transition Bike) 45:00 [2] ** 21.54 km (2:05 / km)
ahr:130 max:145
Max Power: 203 W
Max Avg Power (20 min): 165 W
Normalized Power (NP): 165 W
Intensity Factor (IF): 0.755
Training Stress Score (TSS): 42.3
FTP Setting: 218 W
Work: 444 kJ
RPM: 83
75% transition ride immediately following the long run.
Legs were sore on this as well, cumulative fatigue from yesterday.
Did a quick foam roll after to try and loosen up.
Tried to ride 70% FTP (=157 watts) (actual watts was 164)
Run - outside (Transition Run) 53:33 [3] ** 9.25 km (5:47 / km)
shoes: Asics Gel Trainers (5)
Thursday May 7, 2015 #
Cycling - Trainer (fluid) (LONG BIKE) 5:00:00 [4] **** 144.2 km (2:05 / km)
ahr:130 max:161 slept:8.0 weight:163.2lbs
Max Power: 266 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 173 W
Intensity Factor (IF): 0.792
Training Stress Score (TSS): 312.5
FTP Setting: 218 W
Work: 2,965 kJ
30 min w.u
20 min ILT drills
4 x 33 min at 75% FTP + 2 min spin (129-135HR, 84-87 RPM, 171-175 watts)
20 min VG set
10 min spin
4 x 9 min at 92% FTP + 6 min spin (147-154 HR, 85 RPM, 219-221 watts)
20 min recovery spin
3 bottles IMP
2 bottles NUUN
2.5 bars (?)
2 gels
-Had to ride inside, snowed yesterday. Longest indoor ride ever. Ouch
This one hurt. I had a hard time staying motivated and pushing through the last set of 4 x 9. started to get tired and hungry. Good to get this one in the bank.
-Compare to May 2, April 25, and April 18.
Run - outside (Transition Run) 42:00 [3] ** 7.4 km (5:41 / km)
shoes: Asics Gel Trainers (5)
Felt like a good pace to transition into.
Legs were tired and sore after.
Spirits up though as this day is done.
Wednesday May 6, 2015 #
Run - Treadmill (Speed: Core (4:1)) 1:00:00 [4] *** 7.1 mi (8:27 / mi)
slept:12.0 shoes: Asics Gel Trainers (5)
8 x 4 min at 7.2-8.0 mph + 1 min core work.
10 min w.d.
Started slower and built into this one. Felt better this way and had to hang on for the last few intervals, but I felt as I could do one more rep.
Had a good sleep last night and slept in. Needed it, felt better today.
It snowed and allergies weren't as bad today.
Strength, Core, Stretch (LOWER BODY) 30:00 [3] ***
Some TRX work.
Some hip mobility work
Swim - pool (IM work) 45:00 [1] * 2.2 km (20:27 / km)
6 x 300 IM (50/100/100/50)
Long relaxed swim. fly felt good.
L shoulder a bit out last night, hard to place over my head.
Felt it a bit in the swim today.
Tuesday May 5, 2015 #
Swim - pool (9 x 400) 1:20:00 [3] 4.4 km (18:11 / km)
8 (or 9) x 400 on 6:50 - holding 6:25-6:20 for the set.
1 x 400 pull w.d.
Can't remember if I did 8 or 9 on the main set.
May have pushed too hard early on in the set.
Able to finish relatively strong but I moved into a lane with Neil so I could pace and draft off him a bit.
-happy with the splits though. All even, all focused on a quicker first 100m and then settle into a pace.
Cycling - Road bike warm up/down (Easy Ride) 2:40:31 [1] * 65.78 km (2:26 / km) +422m 2:22 / km
ahr:120 max:140 slept:7.0 weight:168lbs
Not feeling the best today.
Tired, sluggish, and allergy-ish.
Could use a good nap.