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Training Log Archive: OL

In the 7 days ending Jul 10, 2016:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	3	7:50:00	102.53		165.0		867
	Strength, Core, Stretch	3	2:45:00
	Run - outside	3	2:44:19	22.96	(7:09)	36.95	(4:27)	123
	Swim - pool	2	1:50:00	4.1	(26:49)	6.6	(16:40)
	Physio, Chiro, IMS..	1	30:00
	Total	12	15:39:19	129.59		208.55		990
	[1-5]	11	15:09:19
averages - sleep:4.8 weight:166.5lbs

5:25

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Sunday Jul 10, 2016 #

1 PM

Run - outside (Long Run w IM pacing) 1:35:00 [3] *** 16.1 mi (5:54 / mi)
ahr:142 max:164 shoes: Hoka Claytons (1)

45 min easy
45 min at IM pace

Unable to do the last 45 min easy due to heavy rain.

Probably a good thing as Achilles was sore.

Saturday Jul 9, 2016 #

5 AM

Strength, Core, Stretch (Core & Strength) 45:00 [3] **
slept:5.5 weight:166.5lbs

Legs, back, weakness focus, stretching, lacrosse ball.

12 PM

Cycling - Time Trial bike (Bike 3 x 8' Overgear) 1:00:00 [4] 30.0 km (2:00 / km)

Friday Jul 8, 2016 #

8 AM

Cycling - Time Trial bike (Long Bike 5 hour) 5:00:00 [3] *** 135.0 km (2:13 / km) +867m 2:09 / km
ahr:120 max:160

Hill repeats in the first 2 hours.
1 hour at IM pace
2 hours mixed watts.

Hips were sore after, especially the L anterior.

2 PM

Run - outside (Transition Run) 25:00 [1] * 2.26 mi (11:04 / mi) +51m 10:20 / mi
ahr:127 max:148 shoes: Noosa (1) Asics

Took the dog, he kept stopping so this was a bad transition run.

Supposed to be at race pace (9:09/mile)

Thursday Jul 7, 2016 #

8 AM

Swim - pool (Descending 300s) 1:00:00 [3] ** 3.7 km (16:13 / km)
slept:4.0

400 w.u.
4 x 300 on 5:00
50 k
3 x 300 on 5:00
50 k
2 x 300 on 4:50
50 k
400 IM w.d

300 splits on 4:38 down to 4:13.
Felt good on this set.

Wednesday Jul 6, 2016 #

9 AM

Cycling - Time Trial bike (4 x 10' at FTP) 1:50:00 [5] ****

30' warmup
4 x 10' at FTP (230-240 watts) + 4' recovery spin
30 min warm down.

Tried to hold 100-110% FTP, 85-100 rpm

11 AM

Run - outside (Easy Run Z1) 44:19 [2] * 4.6 mi (9:38 / mi) +72m 9:11 / mi
ahr:130 max:146 shoes: Noosa (1) Asics

Easy 45 min run with Barb

4 PM

Physio, Chiro, IMS.. (Chiropractor) 30:00 [0]

RVH with Amber
Graston on glutes, Achilles.
Adjustment and ART.

Tuesday Jul 5, 2016 #

5 AM

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

Leg work machines
Core work
Lacrosse ball rolling on hips.

Monday Jul 4, 2016 #

5 AM

Strength, Core, Stretch 1:00:00 [3] ***

Leg press, Ham curls, adductors, abductors
core work
Deadlifts
Foam roll.

5 PM

Swim - pool (Pyramid Swim) 50:00 [2] 2.9 km (17:14 / km)

300 w.u.
100-200-300-400-500-400-300-200-100
Odds at T-Pace, evens at easy.

1:30/100m on odds, 1:33/100m on evens.
Swam in CORE shorts so times were faster

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