Training Log Archive: OLIn the 7 days ending Jun 21, 2015:
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Friday Jun 19, 2015 #
11 AM
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
adjustment at RVH with Jeff Prince.
12 PM
Run - outside (Easy RUn) 1:00:00 [2] ** 10.0 km (6:00 / km)
slept:5.0 weight:164lbs shoes: Asics Gel Trainer 20s (6)
Easy run, out and back from Kinsmen to Hawerlak Park.
1 PM
Swim - pool (3x800) 45:00 [2] 2.4 km (18:45 / km)
3 x 800 swim at KSC. LC pool.
Not the best splits but felt pretty good.
Shoulders a bit sore
Not the best splits but felt pretty good.
Shoulders a bit sore
Thursday Jun 18, 2015 #
5 AM
Run - Treadmill (10 x 30s) 40:00 [3] *** 4.32 mi (9:16 / mi)
slept:7.0 weight:163lbs shoes: Asics Gel Trainer 20s (6)
10 min w.u. 2.4% incline
10 x 30 seconds at 9.0mph + 2:30 recovery jog at 6%.
Short on time before work and this was supposed to have been done on the track, 90 min run, on Tuesday.
10 x 30 seconds at 9.0mph + 2:30 recovery jog at 6%.
Short on time before work and this was supposed to have been done on the track, 90 min run, on Tuesday.
Wednesday Jun 17, 2015 #
5 AM
Swim - pool (10 x 200) 45:00 [3] 2.45 km (18:22 / km)
400 m w.u.
10x200 on 3:30, held 3:09 down to 3:03.
Felt really good & effortless.
18 strokes/ 25m.
10x200 on 3:30, held 3:09 down to 3:03.
Felt really good & effortless.
18 strokes/ 25m.
3 PM
Cycling - Time Trial bike (2 x 12 + 4 x 2 @ 100% FTP) 2:00:00 [4] **** 60.6 km (1:59 / km) +259m 1:56 / km
ahr:128 max:161
Avg Power: 186 W
Max Power: 552 W
Max Avg Power (20 min): 216 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 0.942
Training Stress Score (TSS): 163.3
FTP Setting: 218 W
Work: 1,240 kJ
35 min w.u.
2 x 12 min at 100% FTP + 3 min recovery spin. (89/91 rpm, 143/145 HR, 226/236 watt)
4 x 2 min at 125% FTP + 3 min recovery spin (93/96/103/99 rpm, 300/299/308/280 watts, 154/160/160/156 HR)
35 min w.d.
Max Power: 552 W
Max Avg Power (20 min): 216 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 0.942
Training Stress Score (TSS): 163.3
FTP Setting: 218 W
Work: 1,240 kJ
35 min w.u.
2 x 12 min at 100% FTP + 3 min recovery spin. (89/91 rpm, 143/145 HR, 226/236 watt)
4 x 2 min at 125% FTP + 3 min recovery spin (93/96/103/99 rpm, 300/299/308/280 watts, 154/160/160/156 HR)
35 min w.d.