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Training Log Archive: OL

In the 7 days ending Jul 17, 2016:

activity # timemileskm+m
  Cycling - Time Trial bike2 4:58:12 87.8(3:24) 141.3(2:07) 624
  Run - outside3 2:46:14 24.35(6:50) 39.19(4:15) 253
  Swim - pool2 1:35:00 3.36(28:19) 5.4(17:36)
  Physio, Chiro, IMS..3 1:25:00
  Cycling - trainer (gym)1 1:00:00 15.53(3:52) 25.0(2:24)
  Strength, Core, Stretch1 50:00
  Total12 12:34:26 131.04 210.89 877
  [1-5]9 11:09:26
averages - sleep:5.5 weight:165.9lbs

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Sunday Jul 17, 2016 #

2 PM

Cycling - trainer (gym) (Easy Spin) 1:00:00 [1] * 25.0 km (2:24 / km)

Ride bike at work. Brutal.

Saturday Jul 16, 2016 #

5 AM

Swim - pool (45 w 30 min straight Swim) 45:00 [3] ** 2.6 km (17:18 / km)

500 w.u.
2125m straight swim (1:33/100m)
swim down.

Not the best swim, a bit slow with the CORE shorts today.
9 AM

Run - outside (Steady pace 90' Run) 1:30:00 [3] ** 16.1 mi (5:35 / mi) +111m 5:28 / mi
ahr:150 max:162 shoes: Hoka Claytons (1)

L Hip sore throughout the run.

Friday Jul 15, 2016 #

5 AM

Strength, Core, Stretch 50:00 [3] **
slept:7.0 weight:165.8lbs

Machine weight stuff
TRX stuff
OHS and snatch work (45 lbs)
Lacrosse ball rolling

Thursday Jul 14, 2016 #

5 PM

Physio, Chiro, IMS.. (Chiropractor) 25:00 [0]

6 PM

Run - outside (IM Pacing Run) 56:43 [2] ** 6.01 mi (9:26 / mi) +114m 8:55 / mi
ahr:138 max:150 shoes: Hoka Claytons (1)

Sore glutes from IMS and chiro

Wednesday Jul 13, 2016 #

8 AM

Cycling - Time Trial bike (Long Bike) 3:56:24 [3] ** 68.4 mi (3:27 / mi) +500m 3:23 / mi
ahr:121 max:144

Long bike with 1 hour at IM pace.
12 PM

Run - outside (Transition Run) 19:31 [2] ** 2.24 mi (8:43 / mi) +28m 8:23 / mi
ahr:139 max:152 shoes: Hoka Claytons (1)

20 min run at race pace
3 PM

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

Glutes and Achilles work

Tuesday Jul 12, 2016 #

9 AM

Swim - pool (4 x 400s) 50:00 [2] * 2.8 km (17:51 / km)

4 x 400 with 50 back swim between each.
Swam in Core Shorts,
5:52-5:58/400m

Monday Jul 11, 2016 #

11 AM

Cycling - Time Trial bike (3 x 8' at FTP) 1:01:48 [5] *** 19.4 mi (3:11 / mi) +124m 3:07 / mi
ahr:128 max:165 slept:4.0 weight:166lbs

10 min wu.
3 x 8' at FTP (225-230 watts) with 4' recovery spin
ride home to complete.

legs acidy today.

177 W Avg Power
383 W Max Power
208 W Max Avg Power (20 min)
195 W Normalized Power® (NP®)
0.897 Intensity Factor® (IF®)
77.9 Training Stress Score®
218 W FTP Setting
622 kJWork
3 PM

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

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