Training Log Archive: OLIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
5 AM
Swim - pool (7*300s) 45:00 [3] ** 2.6 km (17:18 / km)
swim in core shorts
400 e w.u.
7x300s on 4:50, holding 4:30-4:25
100 w.d.
400 e w.u.
7x300s on 4:50, holding 4:30-4:25
100 w.d.
Saturday Jan 21, 2017 #
9 AM
Climbing (Ice Climbing Canmore) 1:00:00 [2] ***
ice climb at Junkyards
include hike in and climbing.
Tough day of climbing today.
include hike in and climbing.
Tough day of climbing today.
Friday Jan 20, 2017 #
9 AM
Climbing (Ice Climbing Haffner) 1:00:00 [2] ***
Ice climb in Haffner Creek.
Thursday Jan 19, 2017 #
5 AM
Cycling - Trainer (fluid) (Trainer Buildup 7) 1:00:00 [4] ***** 30.06 km (2:00 / km)
ahr:137 max:159 weight:170lbs
Compare to November 25, 2017
10' at FTP + 3' PZ2
10' at just below FTP + 3' PZ2
10' at PZ3 + 3' PZ2
-tried for 250 w, 230 w, and 210 w.
-Nov 25 goals were 240, 220, 205.
187 avg w
272 max w
10' at FTP + 3' PZ2
10' at just below FTP + 3' PZ2
10' at PZ3 + 3' PZ2
-tried for 250 w, 230 w, and 210 w.
-Nov 25 goals were 240, 220, 205.
187 avg w
272 max w
Wednesday Jan 18, 2017 #
5 AM
Swim - pool (Kick and Pull) 50:00 [1] * 2.3 km (21:44 / km)
400 e
400 IM pull
600 IM kick w flippers
300 pull
400 IM kick w flippers
100 IM wd
400 IM pull
600 IM kick w flippers
300 pull
400 IM kick w flippers
100 IM wd
8 AM
Run - outside (Easy 50' Run) 52:39 [1] * 5.19 mi (10:09 / mi) +106m 9:32 / mi
ahr:143 max:166 shoes: Hoka Claytons (1)
Tuesday Jan 17, 2017 #
8 AM
Cycling - Trainer (fluid) (Mix Ride 2:00) 2:00:00 [3] *** 36.2 mi (3:19 / mi)
ahr:131 max:160
30' wu including SLD
50' at 170-180 watts
7 x (1' PZ6 + 4' PZ2/3) (278-310 watts)
5' spin
169 W Avg Power
373 W Max Power
193 W Max Avg Power (20 min)
183 W Normalized Power® (NP®)
0.797 Intensity Factor® (IF®)
126.6 Training Stress Score®
229 W FTP Setting
1,215 kJ Work
50' at 170-180 watts
7 x (1' PZ6 + 4' PZ2/3) (278-310 watts)
5' spin
169 W Avg Power
373 W Max Power
193 W Max Avg Power (20 min)
183 W Normalized Power® (NP®)
0.797 Intensity Factor® (IF®)
126.6 Training Stress Score®
229 W FTP Setting
1,215 kJ Work
1 PM
XC skiing - classic (First ski 2017) 32:16 [3] *** 3.07 mi (10:31 / mi)
ahr:142 max:159
First ski of the year was brutal.
Poor conditions, poor wax
Poor conditions, poor wax