Training Log Archive: OLIn the 7 days ending Dec 11, 2016:
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Sunday Dec 11, 2016 #
Climbing (Ice Climb - Nordegg) 1:00:00 [3] ***
Includes total hike time and climb time.
COLD!
COLD!
Saturday Dec 10, 2016 #
8 AM
Climbing (Ice Climb - Nordegg) 1:00:00 [3] ***
Time includes hike in and total climbing time.
SUPER cold, shivered alot.
SUPER cold, shivered alot.
Friday Dec 9, 2016 #
8 AM
Cycling - Trainer (fluid) (Freddy Kinetic 1) 1:00:00 [3] ** 17.9 mi (3:21 / mi)
ahr:120 max:140
interval 1: 10-minute easy warm up
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
170 W Avg Power
210 W Max Power
180 W Max Avg Power (20 min)
171 W Normalized Power® (NP®)
0.856 Intensity Factor® (IF®)
72.8 Training Stress Score®
200 W FTP Setting
612 kJ Work
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
170 W Avg Power
210 W Max Power
180 W Max Avg Power (20 min)
171 W Normalized Power® (NP®)
0.856 Intensity Factor® (IF®)
72.8 Training Stress Score®
200 W FTP Setting
612 kJ Work
Thursday Dec 8, 2016 #
Physio, Chiro, IMS.. (Chiropractor) 30:00 [0]
Back and Glute focus
Wednesday Dec 7, 2016 #
2 PM
Cycling - Trainer (fluid) (Trainer Buildup 1) 1:00:00 [4] *** 19.1 mi (3:08 / mi)
ahr:147 max:169
Compare Sep 6, 2016
w/u 10' easy spin, PZ 2
m/s
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
195 W Avg Power
405 W Max Power
236 W Max Avg Power (20 min)
216 W Normalized Power® (NP®)
1.081 Intensity Factor® (IF®)
115.8 Training Stress Score®
200 W FTP Setting
702 kJ Work
w/u 10' easy spin, PZ 2
m/s
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
195 W Avg Power
405 W Max Power
236 W Max Avg Power (20 min)
216 W Normalized Power® (NP®)
1.081 Intensity Factor® (IF®)
115.8 Training Stress Score®
200 W FTP Setting
702 kJ Work
Tuesday Dec 6, 2016 #
5 AM
Run - Treadmill (4 x (3:2) ) 40:00 [3] ** 4.27 mi (9:22 / mi)
ahr:144 max:154 shoes: Noosa (1) Asics
10' w.u. 2.3%incline
4 x (3:2 as 7.0-7.3mph : 6.0mph recovery)
8-10' w.d at 6.2mph
Start of treadmill running focus, as read in MBK book.
Goal is to run at 6.7mph for easy runs.
4 x (3:2 as 7.0-7.3mph : 6.0mph recovery)
8-10' w.d at 6.2mph
Start of treadmill running focus, as read in MBK book.
Goal is to run at 6.7mph for easy runs.
Strength, Core, Stretch (Weakness Focus) 15:00 [3] ***
Glute focus
Right medial hip very sore & tight, hopefully only from strength work.
Really need to fix this before the spring.
Right medial hip very sore & tight, hopefully only from strength work.
Really need to fix this before the spring.
Monday Dec 5, 2016 #
5 AM
Swim - pool (Recovery Swim) 45:00 [1] * 1.5 km (30:00 / km)
500 e w.u.
500 mix kick
500 e pull with paddles.
Tired this morning. Was going to go straight to the hot tub but swam a bit instead.
500 mix kick
500 e pull with paddles.
Tired this morning. Was going to go straight to the hot tub but swam a bit instead.