Training Log Archive: OLIn the 7 days ending Nov 20, 2016:
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Sunday Nov 20, 2016 #
5 AM
Strength, Core, Stretch 1:00:00 [3] **
Did this on Sunday morning before work, feeling a bit better.
-Single leg press, single leg ham curls
-adductor and abductor machine work
-TRX lunges, SL deadlifts
-shoulder press
-10 minutes of stretching
-Single leg press, single leg ham curls
-adductor and abductor machine work
-TRX lunges, SL deadlifts
-shoulder press
-10 minutes of stretching
Thursday Nov 17, 2016 #
1 PM
Cycling - Trainer (fluid) (Moderate Ride) 1:30:00 [2] ** 26.4 mi (3:25 / mi)
ahr:125 max:139
So so ride.
Not feeling well still.
Broke it up into 30' w.u
3x(8' 4th gear @ 88 rpm + 2' easy)
30' w.d.
Not feeling well still.
Broke it up into 30' w.u
3x(8' 4th gear @ 88 rpm + 2' easy)
30' w.d.
Tuesday Nov 15, 2016 #
5 AM
Cycling - Trainer (fluid) (Trainer Ride 6) 1:00:00 [4] **** 18.5 mi (3:15 / mi)
ahr:139 max:164
w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set
12x (30" PZ 6 - 30" PZ 1) - 2' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
c/d to complete total time
Legs not good on this one. No snap on the w.u. meant tough set ahead.
Couldn't get into the right zones for the climb set.
Got a sore throat that night. Now I know why I didn't have power this AM
m/s
2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set
12x (30" PZ 6 - 30" PZ 1) - 2' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
c/d to complete total time
Legs not good on this one. No snap on the w.u. meant tough set ahead.
Couldn't get into the right zones for the climb set.
Got a sore throat that night. Now I know why I didn't have power this AM
Monday Nov 14, 2016 #
3 PM
Swim - pool (Recovery Swim) 35:00 [1] * 1.8 km (19:27 / km)
10x 100 E FS (20" RI)
(1st – 6th 100 normal free, 7 – 10 with fins)
2x 400 easy swim with paddles and pull buoy
Swam in CORE shorts. No flippers.
Held 1:30 - 1:35 for 100s
6:00 for the 400s
(1st – 6th 100 normal free, 7 – 10 with fins)
2x 400 easy swim with paddles and pull buoy
Swam in CORE shorts. No flippers.
Held 1:30 - 1:35 for 100s
6:00 for the 400s