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Training Log Archive: OL

In the 7 days ending May 15, 2016:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	2	3:36:40	63.15	(3:26)	101.64	(2:08)	472
	Run - outside	3	2:08:21	13.52	(9:30)	21.75	(5:54)	290
	Strength, Core, Stretch	1	1:00:00
	Run - Track	1	45:00	4.78	(9:24)	7.7	(5:51)
	Swim - pool	1	45:00	1.3	(34:29)	2.1	(21:26)
	Total	8	8:15:01	82.76		133.19		762
averages - sleep:7.8 weight:168lbs

3:45

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Sunday May 15, 2016 #

7 PM

Run - outside (Easy run) 44:08 [2] 4.68 mi (9:26 / mi)
ahr:132 max:150 shoes: Pearl Izumi

Easy to moderate run

Friday May 13, 2016 #

9 AM

Run - outside (Easy Run) 39:13 [1] * 3.73 mi (10:31 / mi) +48m 10:07 / mi
ahr:135 max:143 slept:9.0 shoes: Asics Gel Trainer 20s (6)

Extra easy run with Barb, 6 km.

12 PM

Cycling - Time Trial bike (Moderate Ride) 1:36:40 [3] ** 47.4 km (2:02 / km) +177m 2:00 / km
ahr:124 max:145

Tired to
-ride at 165 watts
-cadence at 80-90
-FTP at 65-75%

Thursday May 12, 2016 #

5 AM

Run - Track (10 x 1' repeats) 45:00 [5] **** 7.7 km (5:51 / km)
slept:6.5 weight:168lbs shoes: Asics Gel Trainer 20s (6)

15 min w.u with ABCDs,
10 x 1 min fast with 1 min recovery jog.

Had to take it a bit easier as the track was icy on the corners (sprinkler system with cool evening).

Wednesday May 11, 2016 #

5 AM

Swim - pool (Lactate intervals) 45:00 [4] *** 2.1 km (21:26 / km)

400 w.u.
5x100 on 1:45, hold 1:36-1:37
10x75 on 1:25, hold 1:05-1:04
10 x 25 on 30, hold 18s
200 k warm down.

Slow and sluggish on the sprint work today.
Stroke felt off a bit.

Tuesday May 10, 2016 #

9 AM

Strength, Core, Stretch (Strength work) 1:00:00 [3] ***

various leg, machine, core, gymnastics and stretching.

2 PM

Cycling - Time Trial bike (Moderate Brick Ride) 2:00:00 [3] ** 33.7 mi (3:34 / mi) +295m 3:28 / mi
ahr:131 max:152

178 W
Avg Power
439 W
Max Power
197 W
Max Avg Power (20 min)
191 W
Normalized Power® (NP®)
0.875
Intensity Factor® (IF®)
136.0
Training Stress Score®
218 W
FTP Setting
1,148 kJ
Work

4 PM

Run - outside (Transtion Run ) 45:00 [4] ** 8.22 km (5:28 / km) +242m 4:46 / km
ahr:147 max:161 shoes: Asics Gel Trainer 20s (6)

Tried to even pace this so I finished feeling just complete.

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