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Training Log Archive: OL

In the 7 days ending Apr 23, 2017:

	activity	#	time	miles		km		+m
	Cycling - Road bike	1	2:59:14	47.53	(3:46)	76.5	(2:21)	597
	Run - outside	3	2:01:29	13.4	(9:04)	21.56	(5:38)	179
	Cycling - Trainer (fluid)	2	2:00:00	37.79	(3:11)	60.82	(1:58)
	Swim - pool	1	45:00	1.62	(27:51)	2.6	(17:18)
	Total	7	7:45:43	100.34	(4:38)	161.48	(2:53)	776
averages - sleep:7 weight:168.5lbs

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Sunday Apr 23, 2017 #

10 AM

Cycling - Road bike (EMCC Penticton Day 1 ) 2:59:14 [2] * 76.5 km (2:21 / km) +597m 2:15 / km
ahr:115 max:151

EMCC Penticton camp Day 1: Osoyoos/Black Sage road route.
Turned around at Vaseaux Lake to make this ride 3 hours. Smart idea.
Low back still not 100%.

141 watt avg, 620 watt max

4 PM

Run - outside (10 x 2:1 "Track") 1:03:36 [4] *** 11.71 km (5:26 / km) +80m 5:15 / km
ahr:147 max:164 shoes: New Balance Foam Zante - black

15' w.u.
10 x 2' at faster pace & 1' recovery jog.
15' w.d.

Saturday Apr 22, 2017 #

6 PM

Run - outside (Post Drive Run 40') 36:15 [1] * 3.7 mi (9:48 / mi) +46m 9:26 / mi
ahr:123 max:141 slept:6.0 shoes: New Balance Foam Zante - black

Drive to Penticton right after work. Left at 7 am, arrive at 6 pm.
Quick and easy 40' run down the canal and back to loosen up.
Felt good.
Took a sleeping pill and woke up really groggy the next morning.
Woke up at 730, ate cereal and then went back to bed for an hour.

Thursday Apr 20, 2017 #

8 AM

Cycling - Trainer (fluid) (Trainer Ride 4) 1:00:00 [5] *** 31.05 km (1:56 / km)
ahr:136 max:162 slept:8.0 weight:169lbs

w/u 15'
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

Compared to Nov 2, Dec 27/16, Feb 21/17:
1' 80rpm in 6th gear
5' 90rpm in 4th gear, 1' 90rpm in 5th gear."

1' 80rpm in 7th gear.
5' 95rpm in 4th gear, 1' 90rpm in 6th gear.
Able to take it up a gear. The 90rpm Z6 was hard (320-340w).

198 W Avg Power
375 W Max Power
217 W Max Avg Power (20 min)
216 W Normalized Power® (NP®)
0.943 Intensity Factor® (IF®)
88.1 Training Stress Score®

9 AM

Run - outside (Transition Run 20') 21:38 [2] * 2.42 mi (8:56 / mi) +53m 8:22 / mi
ahr:134 max:145 shoes: New Balance Foam Zante - black

Planned on doing a track session right after the bike, but the track still had snow.

Wednesday Apr 19, 2017 #

5 AM

Swim - pool (10 x 200s) 45:00 [3] ** 2.6 km (17:18 / km)
slept:7.0

400 w.u.
10 x 200s on 3:20
-held 3:09s - 3:03s
200 k warm down.

A bit rusty. Back still hurt after, but not as bad.

Tuesday Apr 18, 2017 #

5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 8) 1:00:00 [3] * 18.5 mi (3:15 / mi)
ahr:128 max:144 weight:168lbs

interval 1: 15-minute easy warm up
intervals 2-12: 1 minute at 90 RPM x 2 minutes at 110 RPM (repeat 9 times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
Interval 11: 15-minute easy spinning

Avg watts 180, max watts 229

Did 10 reps of this one.
Only started to fatigue around the half way.
4th gear for 1' 90rpm. (180-200w)
2nd gear for 2' 110 rpm. (170-180w)

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