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Training Log Archive: OL

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Swim - pool3 2:57:00 5.47(32:22) 8.8(20:07)
  Cycling - CX4 1:58:02 12.68(9:19) 20.4(5:47) 380
  Strength, Core, Stretch2 1:55:00
  Run - outside2 1:52:58 12.5(9:02) 20.12(5:37) 190
  Cycling - Trainer (fluid)2 1:35:00 28.2(3:22) 45.38(2:06)
  Climbing1 45:00
  Total14 11:03:00 58.85 94.7 570
averages - sleep:6.8 weight:170.7lbs

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

Cycling - CX (Burman U CX w.u.) 17:48 [1] ***** 2.3 km (7:44 / km) +58m 6:52 / km
ahr:105 max:149

1 lap.
Snowy, slippery, and lot of off-camber turns.
10 AM

Cycling - CX (Burman U CX race) 48:14 [5] ***** 8.9 km (5:25 / km) +238m 4:47 / km
ahr:160 max:179 slept:7.5 weight:170lbs

Rode in Specialized MTN bike shoes. Better shoe.
Tried to ride slower through the turns and stay on the bike, but I couldn't.
Need to practice turning and downhills.

Ended up doing a lot of running and shouldering the bike.
Rear PSI:
Front PSI:
Strava EST avg power: 95 watts
Strava EST max power: 825 watts

Got 5th place!

Saturday Oct 15, 2016 #

9 AM

Cycling - CX warm up/down (Puncheur CX Devon) 12:00 [1] **** 1.08 mi (11:07 / mi) +17m 10:36 / mi

warm up lap scared me. I almost pulled out and didn't race.
10 AM

Cycling - CX race (Puncheur CX Devon) 40:00 [5] ***** 4.64 mi (8:37 / mi) +67m 8:15 / mi
ahr:162 max:170 slept:7.0

Snow dump the night before made for a tough race. Slick, powder, greasy, etc.
Good start but fell a lot .

Friday Oct 14, 2016 #

5 AM

Swim - pool (100s at 1500 pace) 1:00:00 [3] ** 2.9 km (20:41 / km)

6x100 e on 1:45 hold 1:30s
100 pull
4 x 100 back on 1:45 hold 1:32-1:33
100 pull
4 x 100 back on 1:45 hold 1:32-1:33
100 pull
Long warm down.

Surprised with backstroke splits.
Times are coming down but still not feeling 100% in the pool.

Thursday Oct 13, 2016 #

5 AM

Swim - pool (Pyramid Down) 1:10:00 [3] ** 3.2 km (21:52 / km)
slept:4.5 weight:171lbs

400 w.u.
800 e , EZ (13:10)
600 e, Med (8:40)
300 e, Med-Hard (4:30)
100 e, Fast (1:19)

700 kick w flippers and board.
200 IM w.d.
10 AM

Cycling - Trainer (fluid) (20 x 30" @ PZ5) 50:00 [4] *** 14.4 mi (3:28 / mi)
ahr:133 max:160

20 min w.u.
20 x 30" at PZ5 (240-270 watts) + 30" mid PZ1
10 min w.d.

Started at 270 watts and 100 RPM for the first half.
#11-20 increased wattage and RPM to 105-110.

Wednesday Oct 12, 2016 #

11 AM

Climbing (Climbing) 45:00 [2]

Good day today. Climb with Barb and Mike.
Able to boulder and climb with better technique and strength.
4 PM

Run - outside (Moderate Run) 1:01:32 [2] * 7.1 mi (8:40 / mi) +103m 8:18 / mi
ahr:150 max:160 shoes: Hoka Claytons (1)

L hip felt good for almost the entire run.
Focus on quick feet and not over striding.
6 PM

Strength, Core, Stretch (Stretching) 55:00 [1] *

Stretching in basement after run.
Foam rolling as well.

Tuesday Oct 11, 2016 #

8 AM

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

Front squats, deadlifts
machine shoulder press
CF core work
TRX speed skater lunges,
Stretching and rolling.
9 AM

Swim - pool (3 x 700s) 47:00 [2] * 2.7 km (17:24 / km)

400 mix w.u.
3 x 700s as
#1 swim with 4th 25m form
#2 pull (10:00)
#3 pull w paddles (9:10)
200 IM w.d.

Not the best swim, felt a bit sluggish and heavy legs.

Monday Oct 10, 2016 #

9 AM

Run - outside (Easy Run) 51:26 [2] * 5.4 mi (9:32 / mi) +87m 9:04 / mi
ahr:139 max:147 slept:8.0 weight:171lbs shoes: Hoka Claytons (1)

Easy run with Barb, 2 x 1 mile at easy pace then 2 x 1 mile at slightly faster than easy pace.
11 AM

Cycling - Trainer (fluid) (Trainer Build up 2) 45:00 [4] **** 13.8 mi (3:16 / mi)
ahr:144 max:165

w/u 5' easy spin, PZ 2-3
m/s 2x
(10, 20, 30, 40, 50, 60" @ PZ 6+ with 30" RI between each), 2' RI, then
6' high PZ 4, starting at 85 rpm increasing by 5 rpm every 2', 2' RI
c/d to complete total time

This was a tough session, I couldn't keep any consistent wattage throughout this one.
Had to gear down a bit as well on the last 2 minutes of the 6' high PZ....
I can't really remember my zones to tell you the truth....

184 W Avg Power
389 W Max Power
212 W Max Avg Power (20 min)
209 W Normalized Power® (NP®)
1.045 Intensity Factor® (IF®)
81.1 Training Stress Score®
200 W FTP Setting
497 kJ Work

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