Training Log Archive: OLIn the 7 days ending Jul 26, 2015:
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Sunday Jul 26, 2015 #
Strength, Core, Stretch (Core work) 45:00 [3] ***
weight:164lbs
Cable rows
bicep curls
back raises
Roman chair leg lifts
Piriformis prone leg lifts
Janes
Clam shells
KB swings
Strength, Core, Stretch 30:00 [2] **
Foam rolling and stretching at work.
Saturday Jul 25, 2015 #
Swim - pool (12 x 100's + 5 x 100s) 45:00 [3] ** 2.3 km (19:34 / km)
12 x 100 on 1:50 holding 1:38s (supposed to be 75% effort)
4 x 100 on 1:40 holding 1:32s (supposed to be 85% effort)
300 w.d.
last set was to be 5 x 100 but I did a 100 pull before the 4 x 100.
Need to do this set more often to build/learn to maintain a faster pace.
Friday Jul 24, 2015 #
Swim - pool 40:00 [1] * 2.0 km (20:00 / km)
slept:7.5 weight:166lbs
400 k
400 t
400 pull
400 y drill/swim
Had a set planned out but legs were tired from yesterday's bike.
Run - outside (Z1-2-3-3-2-1 pyramid) 55:00 [3] ** 9.32 km (5:54 / km) +66m 5:42 / km
shoes: Asics Gel Trainer 20s (6)
10 min Z2
10 min Z3
10 min Z2
10 min Z1
Good strategy to start slow and build into race pace.
Thursday Jul 23, 2015 #
Cycling - Time Trial bike (Long Bike (3:15)) 3:16:00 [4] *** 98.45 km (1:59 / km) +395m 1:57 / km
ahr:131 max:164 slept:8.0 weight:165lbs
Max Power: 514 W
Max Avg Power (20 min): 186 W
Normalized Power (NP): 179 W
Intensity Factor (IF): 0.823
Training Stress Score (TSS): 208.3
FTP Setting: 218 W
Work: 1,898 kJ
From 36 week program:
2 x 36 min at 75-80% FTP + 4 min spin (134 HR, 182 watt)
3 x 9 min at 85-95% FTP + 3 min spin (143 HR, 204 watt)
Legs tired from yesterday's run, so I didn't do a transition run. (Maybe later) or tomorrow. the last two 9 min intervals were tough.
Took a while to get going and I wasn't in a good mood mentally to start this one. Once I got into the work part I seemed to focus on only that.
2 x 700 + 500 ml Fluid = 1900 ml
2 gels and 1 waffle.
Need to drink the bigger bottles on the bike to get more fluids in.
Wednesday Jul 22, 2015 #
Run - outside (Long Run (science park)) 1:40:00 [2] *** 14.3 km (7:00 / km)
shoes: Asics Gel Trainer 20s (6)
Tried to run easy but I was pretty tired from night shift as well as heavy legs.
Good to do a different trail too.
Strength, Core, Stretch (Core work) 30:00 [3] ***
Donkeys, hydrants, eversions& inversions.
Foam roll legs.
Tuesday Jul 21, 2015 #
Cycling - Time Trial bike (16 x 2:30 at 85% FTP) 3:00:00 [4] **** 88.0 km (2:03 / km) +335m 2:00 / km
ahr:130 max:152 slept:4.0 weight:166lbs
Max Power: 583 W
Max Avg Power (20 min): 195 W
Normalized Power (NP): 177 W
Intensity Factor (IF): 0.812
Training Stress Score (TSS): 184.1
FTP Setting: 218 W
Work: 1,696 kJ
-1 hr warm up ride (took a long time to warm up)
-16 x [2:30 @ 85-90% FTP + 0:30 @ 75% FTP]
had to really hold back to even pace this. Took it easier on the inclines and had to push on the declines. Didn't start feeling good until rep #5.
-1 Hr ride back
Run - outside (Transition Run) 56:00 [2] ** 9.3 km (6:01 / km) +58m 5:50 / km
ahr:135 max:149 shoes: NB Zantes
Just tried to run easy for the whole run. Started to feel a bit rough at the 40 min mark.
Took in 300 ml of water before the run to try and run with a full stomach.
Monday Jul 20, 2015 #
Physio, Chiro, IMS.. (IMS) 30:00 [0]
Swim - pool intervals (200s with Kick) 1:10:00 [3] *** 3.6 km (19:27 / km)
slept:8.0 weight:167lbs
400 w.u.
4 x 50 kick
4 x 200 e on 3:40 (hold 3:12 -3:15)
100 IM w.d.
4x 50 kick
4 x 200 e on 3;30 (hold 3:10s)
100 IM w.d.
4 x 50 kick
4 x 200 e on 3:20 (hold 3:03s)
100 IM w.d.
Good set to get in some kick work as well as challenge myself and swim some faster 200s.
Cycling - Road bike 1:50:00 [3] ** 57.0 km (1:56 / km)
-No energy heading out (also was a headwind)
-Felt alright heading back but still tired, maybe beat up from needles.
-Feeling a bit sick yesterday too and a bit today (barb had been sick for 2 weeks).