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Training Log Archive: OL

In the 7 days ending Jul 19, 2015:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	3	5:51:09	98.46		158.45		659
	Run - outside	3	3:35:38	21.51	(10:02)	34.61	(6:14)	228
	Swim - pool	2	1:40:00	3.17	(31:33)	5.1	(19:36)
	Strength, Core, Stretch	2	40:00
	Physio, Chiro, IMS..	1	30:00
	Total	10	12:16:47	123.13		198.16		887
	[1-5]	8	11:16:47
averages - sleep:6 weight:164lbs

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Sunday Jul 19, 2015 #

5 AM

Swim - pool (8 x 200 mixed) 40:00 [2] * 2.0 km (20:00 / km)

400 w.u.
8 x 200 as
-pull, pull w paddles, swim, kick

Felt so so on this. I wanted to do 12 x 200 but wimped out.

Saturday Jul 18, 2015 #

5 AM

Strength, Core, Stretch (Hot tub stretch) 30:00 [0]

30 minutes of stretching in the hottub.

Friday Jul 17, 2015 #

9 AM

Run - outside long (Champ loop 1:45) 1:45:00 [2] *** 16.2 km (6:29 / km) +228m 6:03 / km
ahr:142 max:164 slept:8.0 shoes: Asics Gel Trainer 20s (6)

Tried to run easy, tall and hips under.
Had to do a few glute activation excercises during.

5 PM

Cycling - Time Trial bike (Recovery spin) 30:00 [1] *

Easy spin, supposed to be done right after run.

Thursday Jul 16, 2015 #

9 AM

Cycling - Time Trial bike long (3:30 bike) 3:21:09 [3] *** 98.45 km (2:03 / km) +425m 2:00 / km
ahr:127 max:149 slept:4.0 weight:164lbs

Avg Power: 171 W
Max Power: 456 W
Max Avg Power (20 min): 181 W
Normalized Power (NP): 179 W
Intensity Factor (IF): 0.819
Training Stress Score (TSS): 211.4
FTP Setting: 218 W
Work: 1,944 kJ
RPM average: 84

Part of the 6 hour ride out to the country store and back.
Tried to negative split this ride as it was really windy on the way back. Tried to spin up hills and go into easier spinning gears.

Need to get RPM average up.
Back still not 100%, but better.
IMS later today.

3 PM

Physio, Chiro, IMS.. (IMS) 30:00 [0]

Low back IMS

Wednesday Jul 15, 2015 #

9 AM

Run - outside (Z1/Z2 run) 1:04:00 [2] ** 11.0 km (5:49 / km)
shoes: Asics Gel Trainer 20s (6)

Easy run after night shift.
Focus on running tall and trying to keep hips open.

Tuesday Jul 14, 2015 #

5 AM

Strength, Core, Stretch 10:00 [2] ** 0.0 km

Quick core work before swim

Swim - pool 1:00:00 [2] ** 3.1 km (19:21 / km)

400-300-200-100 (e, form, kick, y)
6 x 150 e pull w paddles + 100 form (50/50)
3 x 200 kick wi flippers (y,k,e)

9 AM

Cycling - Time Trial bike (4 x 10 @ 100% FTP) 2:00:00 [4] **** 60.0 km (2:00 / km) +234m 1:58 / km
ahr:132 max:159

Avg Power: 177 W
Max Power: 468 W
Max Avg Power (20 min): 204 W
Normalized Power (NP): 197 W
Intensity Factor (IF): 0.905
Training Stress Score (TSS): 154.2
FTP Setting: 218 W
Work: 1,205 kJ

easy ride out to TWP 520.
4 x 10 min at Z5 with 5 min recovery spin after each. Cadence at 85-95
-tried to keep watts above 230. (231, 241, 231, 241 watts)
-(150 hr avg, 90-94 cad, 6.6 & 5.6 km for odd & evens)
Headwind on the even reps.

11 AM

Run - outside (Z2 easy run) 46:38 [2] ** 7.41 km (6:18 / km)
ahr:139 max:153 slept:6.0 shoes: NB Zantes

First run since Ironman AUT.
Felt ok, was gun shy about my back.
It was actually my glutes that were sore, and a bit of my arches.

Focus on running tall and keeping hips under.
Need to find good shoes.

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