Training Log Archive: OLIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
Run - outside (Long Run) 1:06:20 [3] * 7.3 mi (9:05 / mi) +136m 8:35 / mi
ahr:138 max:165 slept:5.0 shoes: Salomon Cross 3 #2
Freezing windy run.
Felt good despite.
Had to stop lots and clean the dogs paws of snow.
Saturday Feb 25, 2017 #
Cycling - Trainer (fluid) (Mix Ride 2:20) 2:22:00 [3] *** 44.0 mi (3:14 / mi)
ahr:134 max:168 slept:9.0 weight:167.8lbs
1:15 at 180 watts, 4th gear, 88 rpm.
7 x (1':4' LZ6:HZ2)
Good ride, kept the LZ6 controlled & steady.
1:15 interval was good, getting better at holding a higher wattage than normal Ironman Pace
Run - outside (Transition Run 40') 39:02 [2] ** 4.29 mi (9:06 / mi) +97m 8:30 / mi
ahr:148 max:162 shoes: Salomon Cross 3 #2
Strength, Core, Stretch (Post Run Stretch) 20:00 [0] *
Friday Feb 24, 2017 #
Swim - pool (Breaststroke Work) 45:00 [3] *** 2.4 km (18:45 / km)
slept:7.5 weight:169lbs
400 e kick w flippers
400 k/e pull w paddles
400 y kick w flippers
4 x 100 t on 2:05, last 25m fast (1:45-1:46)
400 k/e pull w paddles
Good to do some faster breast work.
Need to do more, or swim longer on some days.
Thursday Feb 23, 2017 #
Swim - pool (Macca 50s) 45:00 [5] *** 2.6 km (17:18 / km)
4 x 4 x 50, 4th fast
4 x 3 x 50, 3rd fast
4 x 2 x 50, 2nd fast
4 x 1 x 50, all fast
(all on 50" send off time, holding 43-45 on easy and 39-36 on fast ones).
200 back w.d.
Nearly puked. this was tough, even though I swam in CORE shorts.
Need to do more sprint work, perhaps only 25s or 12.5m sprint repeats.
Strength, Core, Stretch (Stretching) 30:00 [0]
Wednesday Feb 22, 2017 #
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Low back, shoulders and neck.
Maybe hips if there is time.
Cycling - Trainer (fluid) (Freddy Kinetic 12) 1:10:00 [5] ***** 22.8 mi (3:04 / mi)
ahr:140 max:163 weight:168.8lbs
intervals 2-3: 20 minutes Steady State* + 5 minutes easy spinning. Repeat 2 times.
Interval 4: 10-minute easy spinning cool down
*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4) (218-252 watts).
Surprised myself. Break through workout.
Done in 5th gear, holding 87-90 RPM.
About 219-240 watts for each 20' interval.
Didn't eat very we'll today, had 4 cups of tea as well...
199 W Avg Power
269 W Max Power
238 W Max Avg Power (20 min)
211 W Normalized Power® (NP®)
0.920 Intensity Factor® (IF®)
98.1 Training Stress Score®
229 W FTP Setting
835 kJ Work
Tuesday Feb 21, 2017 #
Cycling - Trainer (fluid) (Trainer Ride 4) 1:00:00 [5] **** 18.6 mi (3:14 / mi)
ahr:132 max:165 slept:9.0 weight:168.6lbs
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time
172 w avg, 364 w max
1' 80 RPM: 7th gear (Z6)
5' 90 (95) RPM: 4th gear (Z4)
1' 90+ RPM: 5th gear. (Z6)
Wasn't very good in the 5 min intervals. Had to keep RPM above 95 to get into Z4 (= 204-240 watts)
Monday Feb 20, 2017 #
Swim - pool (IM Work) 55:00 [1] 2.7 km (20:22 / km)
400 e pull w paddles
400 e kick with fins
2 x (100y + 100k)
2 x (100 t + 100e)
400 y kick w fins
400 IM, missed the last 200.
Felt sluggish today. Swam in drag suit, I think I need to get some good training suits.