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Training Log Archive: OL

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling - CX4 2:03:26 18.21(6:47) 29.31(4:13) 232
  Cycling - Trainer (fluid)2 1:50:07 32.25(3:25) 51.9(2:07)
  Strength, Core, Stretch2 1:50:00
  Swim - pool2 1:15:00 2.61(28:44) 4.2(17:51)
  Physio, Chiro, IMS..2 1:00:00
  Run - Track1 41:22 4.07(10:10) 6.55(6:19)
  Run - outside1 28:54 3.06(9:27) 4.93(5:52) 42
  Total14 9:08:49 60.2 96.88 274
  [1-5]12 8:08:49

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

9 AM

Cycling - CX warm up/down (Hop n Hurl W.U.) 20:28 [1] *** 2.44 mi (8:23 / mi) +28m 8:06 / mi
ahr:99 max:154

A few laps warm up.
10 AM

Cycling - CX race (Hop n Hurl CX race) 42:59 [5] **** 11.5 km (3:44 / km) +86m 3:36 / km
ahr:162 max:173

Better race than yesterday.
Less mechanicals, better technique, good mounting.
Need to practice barrier dismounts.

Saturday Sep 24, 2016 #

9 AM

Cycling - CX warm up/down (Jim Horner CX warmup) 13:47 [1] *** 1.48 mi (9:19 / mi) +20m 8:56 / mi
ahr:125 max:151

Registration took forever so I didn't get in a good warmup.
10 AM

Cycling - CX race (Jim Horner CX race) 46:12 [5] **** 11.5 km (4:01 / km) +98m 3:51 / km
ahr:161 max:174

Lots of learning for the first race of the season.
Lots of mechanicals and a few falls.
-Need to practice camber turns
-need to practice cornering technique
I got lapped by the first 3 leaders.I think I got in 5 laps.
Probably went out too fast and suffered the last half of the race.

Friday Sep 23, 2016 #

5 AM

Run - Track (Strides - Track work) 41:22 [3] ** 4.07 mi (10:10 / mi)
ahr:153 max:170 shoes: Hoka Claytons (1)

Strides. Warm up Z1-2 for 5-10min. On grass (preferably) run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating)

Really good track workout. Felt great and drills were "crisp".
10' w.u.
10' ABCD drills
8 sets main set
10 ' we w drills
10 AM

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

Thursday Sep 22, 2016 #

5 AM

Swim - pool (Basic Endurance) 50:00 [3] ** 2.5 km (20:00 / km)

w/u 300 E FS, 200 E K w fins
m/s
4x 200 as 150 E FS, 50 K (30")
600 P - negative splits (1')
16x 25 FS faster for each 2 consecutive (15")
c/d 200 E FS

Swam in 50m pool downtown.
200s on 3:35-3:40 split.
600 splits: 4:40 &4:35
- sluggish& uncoordinated swim.
-sprints felt inefficient
- kick is weak and slow
10 AM

Cycling - Trainer (fluid) (5x5' at FTP) 1:05:07 [3] ** 19.2 mi (3:23 / mi)
ahr:138 max:170

Did this workout in lieu of missing yesterday cross race.
5x 5' at 95-100% FTP with 3' recovery spin

Wednesday Sep 21, 2016 #

11 AM

Run - outside (Easy Run) 28:54 [1] * 3.06 mi (9:27 / mi) +42m 9:03 / mi
shoes: Hoka Claytons (1)

Easy run with Barb

Tuesday Sep 20, 2016 #

10 AM

Cycling - Trainer (fluid) (4 x 90" race effort) 45:00 [3] ** 21.0 km (2:09 / km)
ahr:128 max:170

After warming-up do 4 x 90 seconds at race effort/on hill (3.5-minute recoveries). Cool down very easily and stretch.

Done on the trainer.
1 PM

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

2 PM

Swim - pool (Easy Swim) 25:00 [1] 1.7 km (14:42 / km)

Easy swim after chiro

Monday Sep 19, 2016 #

5 AM

Strength, Core, Stretch (Cross train and Strength) 50:00 [3]

Shoulder mobility w.u.
21-15-9 reps of (burpees, squats & pull ups)
Leg extensions & curls.
Lacrosse ball on glutes, ab roller.
3 PM

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

Focus on Glutes only

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