Training Log Archive: OLIn the 7 days ending Aug 9, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Aug 9, 2015 #
Swim - pool (40 min Swim) 1:00:45 [3] ** 3.45 km (17:37 / km)
slept:7.0
40 min swim
-held 1:37/100m
-17-18 s/25m
-felt good but the last 10 minutes, kind of got tired.
-focus on low head, 2-3-3-2 breathing, gentle kick.
-250 k warm down swim.
Legs are sore today.
Run - outside long (Long Run Easy) 1:34:48 [2] ** 13.28 km (7:08 / km) +85m 6:55 / km
ahr:126 max:138 weight:164lbs shoes: Asics Gel Trainer 20s (6)
Tried to keep HR under 130.
Ended up being 6:30-7:00/km.
Felt good at the end, but legs were feeling the fatigue from the week.
Took a 2 hour nap after lunch :)
Saturday Aug 8, 2015 #
Run - Track (LTHR Test, 30' TT) 55:00 [5] ***** 10.4 km (5:17 / km)
slept:7.0 shoes: Asics Gel Trainers (5)
30 min TT at hard effort (6.86km)
10 min run home.
Cycling - Time Trial bike (Recovery Spin) 1:30:00 [2] 40.0 km (2:15 / km)
weight:164lbs
Friday Aug 7, 2015 #
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
Graston and adjustment.
Cycling - Time Trial bike (Steady State Z2) 2:04:07 [3] ** 56.0 km (2:13 / km) +284m 2:10 / km
ahr:124 max:145 slept:4.0 weight:162.4lbs
Max Power: 550 W
Max Avg Power (20 min): 156 W
Normalized Power (NP): 155 W
Intensity Factor (IF): 0.713
Training Stress Score (TSS): 97.3
FTP Setting: 218 W
Work: 1,029 kJ
Paid for this ride:
-tired, cumulative fatigue, night shift, forgot my nutrition.
Hard to hold wattage.
1:15:00 in Z2 = 130 HR, 84 rpm, 156 watts.
Thursday Aug 6, 2015 #
Cycling - Time Trial bike (9 x 90 s at Z5) 2:09:00 [4] *** 61.17 km (2:07 / km) +220m 2:04 / km
ahr:123 max:158
Avg Power: 158 W
Max Power: 633 W
Max Avg Power (20 min): 174 W
Normalized Power (NP): 190 W
Intensity Factor (IF): 0.872
Training Stress Score (TSS): 154.6
FTP Setting: 218 W
Work: 1,162 kJ
9 x 90 seconds (tried to hold 270 watts)
Cadence sensor and HR strap not working properly.. I think
Run - outside (Hill strides) 50:04 [3] *** 6.68 km (7:30 / km) +127m 6:51 / km
ahr:139 max:170 slept:3.0 shoes: Asics Gel Trainer 20s (6)
8 reps of hill strides (20 seconds with walk down recovery)
20 min w.d.
Strength, Core, Stretch 45:00 [3]
Wednesday Aug 5, 2015 #
Physio, Chiro, IMS.. (IMS) 30:00 [0]
Tuesday Aug 4, 2015 #
Swim - pool (4 x 300 + IM work) 50:00 [3] ** 2.7 km (18:31 / km)
4 x 300 e on 5:10, holding 4:40
6 x 100 IM on 2:00 holding 1:40
500 w.d. (k and pull)
Monday Aug 3, 2015 #
Strength, Core, Stretch 30:00 [3]