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Training Log Archive: OL

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
Cycling - Time Trial bike	3	7:30:02	137.05	(3:17)	220.56	(2:02)
Run - outside	4	5:42:56	34.92	(9:49)	56.2	(6:06)	110
Swim - pool	3	1:30:00	2.7	(33:18)	4.35	(20:41)
Swim - Open water	1	57:00	2.49	(22:56)	4.0	(14:15)
Cycling - Trainer (fluid)	1	45:00	12.6	(3:34)	20.28	(2:13)
Physio, Chiro, IMS..	1	30:00
Total	11	16:54:58	189.76		305.38		110
[1-5]	11	16:24:58

11:24

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Sunday Nov 15, 2015 #

7 AM

Swim - Open water race (IM AZ 2015 Swim) 57:00 [3] 4.0 km (14:15 / km)

Swam easy, held back on the kick to save legs for the rest of the race.
Got out quick on the rolling start and settled into a pace.
No traffic, able to lead a pack again and break away with ease.

Goal is to get swim down to under 55 next year.

8 AM

Cycling - Time Trial bike race (IM AZ 2015 Bike) 5:59:01 [3] ** 180.0 km (2:00 / km)
ahr:127 max:168

3 laps

Last lap was windy and raining. Got off the bike hypothermic.

Took long in Transition because of the cold.

2 PM

Run - outside (IM AZ 2015 Run) 4:28:00 [3] ** 42.2 km (6:21 / km)
ahr:138 max:160

Cold to start run. Couldn't get going.
Was mentally holding back because of the rain, and I didn't have the right gear for that.

Saturday Nov 14, 2015 #

7 AM

Cycling - Time Trial bike (Pre Race Ride) 30:00 [4] * 8.2 mi (3:40 / mi)
ahr:131 max:165

Easy ride with 4x 90" pick ups in pace, revving HR.
182 avg watts: 693 max watts

Too many traffic lights again, same as last year

8 AM

Run - outside (Pre Race Run) 15:06 [2] * 1.75 mi (8:38 / mi)
ahr:138 max:160

Friday Nov 13, 2015 #

5 PM

Swim - pool (ASU Pool Swim) 15:00 [1] 0.75 km (20:00 / km)

Warm up swim in Arizona at ASU pool.
SO awesome! Felt great.

Thursday Nov 12, 2015 #

5 AM

Cycling - Trainer (fluid) (Taper Reps) 45:00 [2] * 12.6 mi (3:34 / mi)
ahr:112 max:145

Indoor Ride
After warming-up do 4x 90" at race effort (3.5-minute recoveries). Cool down very easily and stretch.
142 avg watts

6 AM

Run - outside (Transtion Run ) 19:50 [3] ** 2.3 mi (8:37 / mi) +110m 7:31 / mi
ahr:150 max:168

Wednesday Nov 11, 2015 #

Swim - pool (Fast 50s) 35:00 [3] 1.6 km (21:52 / km)

Tuesday Nov 10, 2015 #

Cycling - Time Trial bike (Race Pace) 1:01:01 [2] ** 17.0 mi (3:35 / mi)

Run - outside (Transtion Run ) 40:00 [3] 4.65 mi (8:36 / mi)
ahr:141 max:170 shoes: Noosa (1) Asics

Ideally run right after bike, otherwise warm up well. Then do 4x 3' faster than IM pace, then 2' easy jog. Long easy cool down.

Monday Nov 9, 2015 #

Swim - pool (100 repeats) 40:00 [3] 2.0 km (20:00 / km)

12x100 at race pace

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

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