Training Log Archive: OLIn the 7 days ending Nov 27, 2016:
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Sunday Nov 27, 2016 #
Run - outside (Easy Run) 36:37 [1] * 6.7 km (5:28 / km) +67m 5:12 / km
ahr:135 max:156 slept:8.0 shoes: Hoka Claytons (1)
Felt pretty good. Focus on a slight pigeon toe run and activating glutes.
Glutes sore in a good way, from weights yesterday.
Run - outside (Base Building) 36:37 [2] ** 4.18 mi (8:46 / mi)
ahr:136 max:150 shoes: Hoka Claytons (1)
Dropped off the bug at the acerage then run home with the dog.
Saturday Nov 26, 2016 #
Cycling - Trainer (fluid) (Mix Ride 1:30) 1:30:03 [3] ** 26.1 mi (3:27 / mi)
ahr:127 max:153
30' w.u. with lots of single leg and single leg focus work, big and small gear work.
30' at HZ2
6* (1' fast spin in slightly easier gear + 4' slightly harder gear at Z2 (82rpm))
Strength, Core, Stretch 1:00:00 [3] **
Core, single leg work, etc.
Calves sore the next day from calf work.
Heavy deadlift work
Need to strengthen calves and roll them out more.
Friday Nov 25, 2016 #
Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:01 [5] **** 18.1 mi (3:19 / mi)
ahr:143 max:163
m/s
9' at FTP, 3' RI (PZ2)
9' just below FTP, 3' RI (PZ 2)
9' PZ 3, 3' easy
c/d to complete total time
Aimed for 240, 220, and 205 for watts on each interval. (228 FTP)
Hardest interval was #2.
Thursday Nov 24, 2016 #
Swim - pool (8 x 200s) 50:00 [3] *** 2.8 km (17:51 / km)
200 E FS (1' RI)
600 E FS, building on each 4th lap from easy to fast
200 E K with fins
m/s
8x 200 – rest 1' after each 200
1st – 5th normal
6th and 7th with paddles
8th with fins
All of the 200m @ 1500 race pace
c/d 200 E FS
Didn't do fins or pull for the 200s.
Averaged 3:13-3:09 for the 200s.
Took it a bit easier than 1500m pace as I'm still feeling effects of being sick.
As a result of easier efforts, I did the 200s on 30" R.I.
I think this was a good choice
Tuesday Nov 22, 2016 #
Strength, Core, Stretch (Strength ) 37:00 [3] ***
Cleans presses (145 lbs)
Glute prehab work, (some)
Can't activate glutes properly
Swim - pool (Easy Swim) 25:00 [1] * 1.2 km (20:50 / km)
300 form
200 kick w board
300 pull w paddles
Run - outside (Strides) 27:42 [3] ***
ahr:152 max:165
Legs sluggish, probably from:
- night shift, being sick, inconsistent running.
Monday Nov 21, 2016 #
Run - outside (Easy Run) 39:24 [1] * 4.23 mi (9:19 / mi)
ahr:143 max:152 shoes: Hoka Claytons (1)