Training Log Archive: OLIn the 7 days ending Apr 16, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 16, 2017 #
Run - Treadmill long (Long Run 2:00) 2:00:00 [3] ** 12.8 mi (9:22 / mi)
ahr:148 max:155 slept:6.0 weight:163.2lbs shoes: New Balance Foam Zante - black
Start at 6.1, increase every 10' up to 6.6 mph then hold for an hour.
Last 10' at 6.3.
2 x 500 ml GU (500 cal)
1 sleeve of blocks (200 cal)
1 HOT SHOT.
Felt a bit sick at the end.
Cycling - Trainer (fluid) (Recovery Ride 60') 1:00:00 [2] * 18.3 mi (3:17 / mi)
ahr:119 max:134
175 watts avg, 211 max
Saturday Apr 15, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:00) 3:00:00 [3] *** 56.5 mi (3:11 / mi)
ahr:139 max:163 slept:5.0 weight:163.4lbs
-Aimed for 87,88,89 and 90 rpm per 1/2 hour.
-Sips of drink every 10 min helped again.
-Good to do something different with the Sweet Spot work (PZ4), aimed for 88-90 rpm and 240 watts.
1 gel, 1 sleeve of blocks (200 cal),
2 x 500 ml and 1 x 700 ml of GU drink.
184 W Avg Power
300 W Max Power
211 W Max Avg Power (20 min)
188 W Normalized Power® (NP®)
0.819 Intensity Factor® (IF®)
200.6 Training Stress Score®
Run - Treadmill (Transition Run 60') 1:00:00 [3] * 6.34 mi (9:28 / mi)
ahr:151 max:161 shoes: New Balance Foam Zante - black
6.2-6.6 mph at 2.6% incline.
Focus on using glutes to run
took 40' between bike and run on this one.
Had 1 x 500 ml bottle of GU on this one.
Breakthrough workout as I never tired.
Thursday Apr 13, 2017 #
Run - Treadmill (Failed Tempo Run) 23:00 [2] ** 2.3 mi (10:00 / mi)
weight:168lbs shoes: Noosa (1) Asics
May try again later tonight after work, outside, depending on the weather.
Strength, Core, Stretch (Weakness Focus) 30:00 [3] **
Baseball rolling of hams, back, hips and glutes.
Run - Treadmill (30' Tempo Portion Tredmil) 1:00:00 [3] *** 6.6 mi (9:05 / mi)
ahr:148 max:160 shoes: Noosa (1) Asics
30' at 2.6% at 7.0-7.3 mph
10' w.d
Low back felt better later in the day.
Good run. Hope my back gets better soon.
Strength, Core, Stretch (Stretching) 20:00 [0]
Wednesday Apr 12, 2017 #
Swim - pool (4 x 10' swim) 1:00:00 [3] ** 3.15 km (19:03 / km)
slept:7.0
Very sore after for the morning, then settled.
10 min w.u. (600)
4 x 10' e on 20-30" rest, (600-650m)
100 t w.d.
Felt out of sync on this one.
Swam in Arena suit so that made the times decent. (9:24-9:18 / 600m)
Run - Treadmill hills (Hill:Core 5 x 6:1) 1:00:00 [4] *** 6.0 mi (10:00 / mi)
ahr:148 max:155 slept:6.0 weight:166.6lbs shoes: Noosa (1) Asics
5 x 6:1 at 8.5% incline and 5.6-5.7 mph.
15 min w.d
Felt really good on this.
Low back pain gone from the AM, but scarred about tomorrow morning.
(It was sore the next morning. Cut my Planned Tempo run for fear of pain all morning).
Tuesday Apr 11, 2017 #
Cycling - Trainer (fluid) (Trainer Buildup Ride 3) 1:03:06 [5] *** 32.59 km (1:56 / km)
ahr:136 max:167 weight:168.6lbs
437 W Max Power
211 W Max Avg Power (20 min)
215 W Normalized Power® (NP®)
0.938 Intensity Factor® (IF®)
91.6 Training Stress Score®
w/u 5-10' increasing gear every 1-2'
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time
Tried for 130, 150, 180, 200, 220 for the 5'
Tried for 310 watts for the 1' PZ6.
79, 83, 88, 92, 97 goal RPM
97 goal RPM.
Monday Apr 10, 2017 #
Cycling - Trainer (fluid) (Freddy Kinetic 7) 1:10:00 [4] *** 35.57 km (1:58 / km)
ahr:130 max:160 weight:166.5lbs
431 W Max Power
213 W Max Avg Power (20 min)
217 W Normalized Power® (NP®)
0.946 Intensity Factor® (IF®)
103.6 Training Stress Score®
15' w.u.
10x 1':3' of Z6:Z2
15' w.d
m/s done in 5th & 3/4th gear.
RPM goal of 97-100.
Try to keep watts at 300-340.
Big improvement in the recovery portions, as well as steady wattage for the hard minute. Probably could have gone a bit harder.