Training Log Archive: OLIn the 7 days ending May 28, 2017:
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Sunday May 28, 2017 #
Cycling - Trainer (fluid) (Transition Trainer 60') 1:00:00 [2] * 29.6 km (2:02 / km)
ahr:122 max:135
Keep wattage at 170, smooth
Able to keep wattage at 180 for the ride.
RPMs increased from 84-88 as I loosened up.
Run - outside (Run 45' Part B) 45:00 [3] * 4.9 mi (9:11 / mi) +97m 8:39 / mi
ahr:131 max:160 shoes: Asics DynaFlyte (1)
Felt good, able to keep a quick steady pace.
L Glute started to hurt again towards the end.
Walked the last 2 minutes.
Swim - pool (Recovery Swim) 35:00 [1] 2.05 km (17:04 / km)
10' swim
200k
200t
100e
Swam in CORE shorts.
Felt good and tried to swim relaxed
Run - outside (Long Run 1:45) 1:48:00 [3] * 11.4 mi (9:28 / mi) +197m 8:59 / mi
ahr:130 max:158 shoes: Asics DynaFlyte (1)
Long time to get warmed up.
Cool in the AM.
Saturday May 27, 2017 #
Swim - pool (IM Recovery Swim) 43:08 [1] * 2.45 km (17:36 / km)
10' e Pull
10' k
10' t
100 IM w.d
Cycling - Trainer (fluid) (Sweet Spot Trainer ) 1:00:00 [4] *** 18.5 mi (3:15 / mi)
ahr:119 max:138
15 x 1:1 of Z4:Z2 (215-240w)
Held back on the Z4 work. Saving up for tomorrow'srun.
Cycling - Time Trial bike (Test Ride New Bike) 1:00:00 [3] * 28.0 km (2:09 / km)
Friday May 26, 2017 #
Swim - pool (3 x 15') 57:30 [3] ** 3.8 km (15:08 / km)
Legs close to cramping in the middle.
Focus on arm pull and steady kick, also an even, quick turnover.
950, 1000 & 1000m for each.
Thursday May 25, 2017 #
Cycling - Trainer (fluid) (Mix Ride 3:30) 3:30:00 [3] *** 64.9 mi (3:14 / mi)
ahr:141 max:170
2:00 at 175-180 w in 4th gear, 84-88 RPM
15' at 200 w in 5th gear, 82 RPM
6 x 1:4 (Z6:Z3)
15' in 4th gear, 170-180 w
Legs very close to cramping on the fast stuff.
I would pay for this on the run.
Happy with this bike regardless, seem to almost have recovered from a few weeks ago.
Run - outside (Transition Run) 46:01 [3] ** 5.2 mi (8:51 / mi)
ahr:151 max:166 shoes: Asics DynaFlyte (1)
Quads and adductors on the verge of cramping throughout. Had to stop around the 35' mark for a stretch break.
No hot shot taken.
Strength, Core, Stretch (Foam Roller and Stretch) 30:00 [0]
Tuesday May 23, 2017 #
Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:00 [5] ***** 19.4 mi (3:06 / mi)
ahr:140 max:163
m/s
9' at FTP, 3' RI (PZ2)
9' just below FTP, 3' RI (PZ 2)
9' PZ 3, 3' easy
c/d to complete total time
290/292 watts, 84.2 TSS
Compare Nov 25, Jan 19, and Mar 15,
Main set was done in 5th Gear.
-90-91 rpm, 88-89 RPM, 83-85 RPM.
(250, 240, 220 watts goals)
Cycling - Trainer (fluid) warm up/down (warm down spin) 10 [1] * 3.02 mi (3 / mi)
ahr:129 max:137
Run - outside (Transition Run 20') 18:52 [1] * 2.01 mi (9:23 / mi)
ahr:135 max:146 shoes: Asics DynaFlyte (1)
Strength, Core, Stretch (TRX work) 52:00 [3] **
TRX work.
Stretching
Finally able to get in some good hamstring stretching!
Swim - pool (Speed Work) 40:15 [4] *** 2.4 km (16:46 / km)
2×200 @ 3:00 (150 FAST/50 easy)
100 kick w/ :30 rest
2×150 @ 2:20 (100 FAST/50 easy)
100 kick w/ :30 rest
2×100 @ 1:40 (50 FAST/50 easy)
100 kick w/ :30 rest
2×50 @ :60 (25 FAST/25 easy)
100 kick w/ :30 rest
4x[4×25 Down & Outs
100 easy/recovery swim w/ :30 rest]
200 cool-down
Read more at http://www.triathlete.com/2017/05/training/quick-s...
forgot to start watch again after the main set.
Swam 600 pull w paddles after to warm down