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Training Log Archive: OL

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Swim - pool3 2:22:00 4.85(29:18) 7.8(18:12)
  Run - outside2 1:30:44 10.01(9:04) 16.11(5:38) 65
  Climbing2 1:15:00
  Strength, Core, Stretch1 1:00:00
  Cycling - Trainer (fluid)1 45:00 14.2(3:10) 22.85(1:58)
  Total9 6:52:44 29.06 46.76 65
averages - weight:171lbs

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

5 AM

Strength, Core, Stretch (Core work) 1:00:00 [3] ***
weight:171lbs

Core and single leg work.
Shoulder pre-hab.

Saturday Oct 8, 2016 #

5 AM

Run - outside (Race Pace Run) 57:00 [3] ** 6.41 mi (8:54 / mi)
shoes: Salomon Cross 3 #1

Tried to negative split the run.
Supposed to be a Z3/Z2 run.

L hip/Glute/Piriformis sore during run, R hip/Sciatic after
6 AM

Swim - pool (Recovery swin) 32:00 [1] * 1.6 km (20:00 / km)

12 x 50 IM w.u.
400 pull
300 back
200 kick w flippers (SBSF)
100 free

Friday Oct 7, 2016 #

10 AM

Climbing 45:00 [3] ***

Top roping and Bouldering with Mike.

Thursday Oct 6, 2016 #

11 AM

Swim - pool (Easy Swim) 1:10:00 [1] * 4.0 km (17:30 / km)

4 x 1000 (e, IM, pull, kick)

Extra easy swim after reading to kids.
6 PM

Cycling - Trainer (fluid) (Trainer Buildup Ride) 45:00 [4] **** 14.2 mi (3:10 / mi)
ahr:143 max:162

5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI after last one
8' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI after last one
5' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI after last one

203 avg power
369 max power.

Wednesday Oct 5, 2016 #

10 AM

Run - outside (Easy Run) 33:44 [2] ** 3.6 mi (9:22 / mi) +65m 8:52 / mi
ahr:147 max:174 shoes: Hoka Claytons (1)

Easy run with Barb. Felt good, felt light.
11 AM

Climbing 30:00 [2] **

Easy climbing day with Barb.

Monday Oct 3, 2016 #

5 AM

Swim - pool (Speed work swim) 40:00 [4] *** 2.2 km (18:11 / km)

m/s 4x
3x 50 AO (30"), then 150 E P w/ paddles

Could only do every odd 50 fast.
Only able to hold 38-40 s for the fast work.

Need to do more speed work.

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