Training Log Archive: OLIn the 7 days ending May 31, 2015:
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Saturday May 30, 2015 #
Cycling - Time Trial bike (Long Bike (5.5 hr)) 5:26:39 [3] *** 160.53 km (2:02 / km) +747m 1:59 / km
ahr:125 max:143 slept:8.0 weight:167lbs
Max Power: 491 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 181 W
Intensity Factor (IF): 0.832
Training Stress Score (TSS): 355.7
FTP Setting: 218 W
Work: 3,246 kJ
RPM avg: 78
Blackfoot and back loop, no out and back to Lindbrook.
Much faster this time than last.
Tried to keep easy sections at a good pace and control the effort on the hard sections. Didn't start to fatigue until the last hour.
Very windy (30-50km/h) and it got really cold.
4 bottles IMP (2400 ml,
2 bottles NUUN (1000ml)
4 bars
2 gels
Friday May 29, 2015 #
Physio, Chiro, IMS.. (Bone Scan) 1:00 [0]
and it's not!
Swim - pool (4 x 1000) 1:15:00 [3] ** 4.0 km (18:45 / km)
slept:4.0
Swam in between Bone scan appointments today.
#1 at 3:30/200m
#2 & 3 at 3:20/200m
#4 pull at 3:10/200m
Long course warm pool at Kinsmen.
Cycling - Time Trial bike (Hilly Windy Ride) 3:11:02 [3] *** 87.46 km (2:11 / km) +449m 2:08 / km
ahr:134 max:156
Max Power: 436 W
Max Avg Power (20 min): 183 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.827
Training Stress Score (TSS): 195.2
FTP Setting: 218 W
Work: 1,755 kJ
Super windy Ride again. Did the Ft. Saskatchewan area.
felt really tired after a while, probably from last night.
Thursday May 28, 2015 #
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
Wednesday May 27, 2015 #
Cycling - Time Trial bike (2x20@ 100%FTP) 3:00:00 [4] *** 85.0 km (2:07 / km)
ahr:95 max:168 2c slept:8.0
Max Power: 576 W
Max Avg Power (20 min): 238 W
Normalized Power (NP): 189 W
Intensity Factor (IF): 0.868
Training Stress Score (TSS): 196.3
FTP Setting: 218 W
Work: 1,547 kJ
1:30 w.u.
2 x 20 min at 100%ftp (132/149 HR, 85 RPM, 239/241 w) + 10 min recovery spin.
30 min easy ride home.
Tuesday May 26, 2015 #
Run - outside 30:00 [1] * 4.5 km (6:40 / km)
shoes: Pearl Izumi
Left Foot # acted up so I had to walk.
Didn't want to run but Barb asked.
Left foot hurting the next day.
Monday May 25, 2015 #
Swim - pool (Best Average 100s) 50:00 [4] 2.5 km (20:00 / km)
6 x 100 B.A. on 1:55 (127s)
300 pull
4 x 10 B.A. on 1:55 (125s)
300 pull
2 x 100 B.A. on 1:55 (123s)
300 pull
Pretty tired this morning and the rest of the day.
Run - outside (Easy Run) 54:00 [2] 8.9 km (6:04 / km)
shoes: Asics Gel Trainers (5)