Training Log Archive: OLIn the 7 days ending Aug 16, 2015:
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Sunday Aug 16, 2015 #
Strength, Core, Stretch (Full body work) 30:00 [3] ***
slept:3.0
Tuck burpees,
bench dips
L pull ups
thrusters (45 lbs)
lunges
supermans
3 x 5-10 of each. done at work. Light stretching after
Saturday Aug 15, 2015 #
Swim - pool (200 desc & 25s quick) 45:00 [3] 2.3 km (19:34 / km)
300 drill and kick work.
4 sets of:
-2 x 200 descend within & each one on 3:30 (3:10, 3:06s)
-4 x 25 on :40 (hold 18-20s)
100 w.d.
Not very fast on the 25s. Need to get these down to about 15 seconds.
Cycling - Time Trial bike (Hilly Brick Bike (Z1-4)) 1:32:06 [3] *** 41.12 km (2:14 / km) +294m 2:10 / km
ahr:122 max:145 slept:7.0
Max Power: 392 W
Max Avg Power (20 min): 172 W
Normalized Power (NP): 187 W
Intensity Factor (IF): 0.856
Training Stress Score (TSS): 100.8
FTP Setting: 218 W
Work: 848 kJ
no Run after as I had to work on the car.
Very sleepy all day today.
Thursday Aug 13, 2015 #
Cycling - Road bike (Z2 spin) 1:14:32 [2] ** 20.6 mi (3:37 / mi) +217m 3:30 / mi
ahr:123 max:153
Z2 spin
Wednesday Aug 12, 2015 #
Cycling - Time Trial bike (Steady moderate effort) 3:23:17 [2] ** 57.7 mi (3:31 / mi) +207m 3:29 / mi
ahr:114 max:142
Run - outside (Transtion Run ) 30:00 [1]
Tuesday Aug 11, 2015 #
Swim - pool (200s and Fast Intervals) 1:00:00 [3] ** 3.1 km (19:21 / km)
5 x 200 e on 3:30, holding medium pace (3:13)
4 x 50 fast
-#1 e (38s), #2 pull (38s), #3 pull w paddles (36s)
350 kick w flippers w.d.
150 Form.
Free felt good on the 200s, but the sprint work wasn't as fast as I'd like.
I've gotten slower and need to do more sprint work.
Run - outside (Champion Loop) 1:42:26 [2] *** 14.54 km (7:03 / km) +150m 6:42 / km
slept:7.0 weight:165lbs shoes: Asics Gel Trainer 20s (6)
Monday Aug 10, 2015 #
Cycling - Time Trial bike (10 x 90" at Z5) 2:08:00 [5] ***** 60.99 km (2:06 / km) +247m 2:03 / km
weight:164.2lbs
10 x 90" with 3:30 recovery spin.
-Z5b efforts, (tried to keep watts at 275)
50 min w.d spin.
Strength, Core, Stretch (Strength work) 40:00 [3] **
leg extensions, ham curls
Hypers, roman chair
Finally able to stretch hamstrings and back!