Training Log Archive: OLIn the 7 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Run - outside (Long Run 2:00) 2:00:46 [3] * 12.6 mi (9:35 / mi) +221m 9:05 / mi
ahr:137 max:169 slept:6.0 weight:167lbs shoes: New Balance Foam Zante - black
Include 2 x 20:00 at IM pace/Sub IM Pace.
Felt really good on this one.
Legs sore after.
Cycling - Trainer (fluid) (Recovery Ride) 1:00:00 [2] * 29.65 km (2:01 / km)
ahr:118 max:135 weight:166.8lbs
Legs hurt all ride. Never really settled, I was probably going too hard, trying to hold goal watts.
Or I'm tired from the week.
Friday Apr 28, 2017 #
Swim - pool (Backstroke and Recovery) 1:04:00 [1] 3.25 km (19:42 / km)
Strokes felt off. Wide hand entries.
Swimming with flippers a definite weakness for me.
Cycling - Road bike (EMCC Day 6: Green Mtn Rec) 2:07:07 [2] ** 50.0 km (2:33 / km) +655m 2:23 / km
ahr:110 max:153
Cut the ride short. Was going to head out to Naramata and back but I was a bit chilled after descending.
Thursday Apr 27, 2017 #
Cycling - Road bike (EMCC Day 5: Mt. Baldy) 6:30:00 [4] ***** 155.0 km (2:31 / km) +2415m 2:20 / km
ahr:124 max:157 slept:6.0
Did this ride in reverse because of tailwind to start.
Compare to April 21, 2016.
15km to reach Baldy: 1:04:45
14km to reach Apex: 40:35
Strength, Core, Stretch (Foam Roller) 15:00 [0]
Wednesday Apr 26, 2017 #
Swim - pool (IM Work) 1:09:00 [2] ** 3.55 km (19:26 / km)
450 e/t/k mix
500 e/y mix
4 x 50 e with flippers
350 e w flippers
450 pull w paddles
8 x 100 IM, various effort, various RI
400 pull w.d
ended up being a really good relaxing swim.
Technique felt really good.
Cycling - Road bike (EMCC Day 4: Recovery) 1:30:00 [1] * 32.2 km (2:48 / km) +418m 2:37 / km
ahr:101 max:135 slept:6.0
Having brutal sleeps.
Strength, Core, Stretch (Foam Roller) 15:00 [0]
Tuesday Apr 25, 2017 #
Cycling - Road bike (EMCC Day 3: Naramata) 3:42:00 [4] ***** 76.0 km (2:55 / km) +1726m 2:37 / km
ahr:123 max:157 slept:4.0
Started out good on this and picked it up throughout the climbs.
Barely made it up Carmi.
Legs very twitchy.
13:40 to climb Chute lake
5:48? to climb Indian Rock.
46:10 min to climb Carmi.
158 watt avg.
Strength, Core, Stretch (Foam Roller) 25:00 [0]
Monday Apr 24, 2017 #
Swim - pool long (5 x 10' straight) 1:00:00 [3] ** 3.85 km (15:35 / km)
slept:8.5
4 x 10' at pace.
W.d.
Swam in CORE shorts.
Able to get 700m in for each, just over 10'.
Started to cramp up on the last one, calves.
Run - outside (30' Tempo portion) 1:28:16 [5] **** 9.6 mi (9:12 / mi) +212m 8:36 / mi
ahr:147 max:165 shoes: New Balance Foam Zante - black
30' at Tempo (1/2 IM pace)
30' w.d jog
Ouch. 1/2 tempo portion was uphill then the other half downhill.
Cool down run was tough too.
Strength, Core, Stretch (Foam Roll) 30:00 [0]
Low back and IT bands focus
Hams, shoulders, quads as well.
Felt better after.