Training Log Archive: OLIn the 7 days ending Jul 23, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Saturday Jul 22, 2017 #
Cycling - Trainer (fluid) (Long Bike 5:00) 5:01:00 [2] ** 91.2 mi (3:18 / mi) +659m 3:14 / mi
ahr:128 max:148
Run - outside (Transition Run 45') 44:15 [3] ** 4.88 mi (9:04 / mi)
ahr:150 max:166 shoes: Asics DynaFlyte (1)
Friday Jul 21, 2017 #
Run - outside (Continuation Run 45') 45:00 [2] ** 4.88 mi (9:13 / mi)
ahr:140 max:155
Run - outside (Long Run 1:45) 1:45:00 [3] ** 11.7 mi (8:58 / mi)
ahr:143 max:158
Cycling - Trainer (fluid) (Transition Ride 60') 1:00:00 [2] ** 18.3 mi (3:17 / mi)
ahr:131 max:147
Thursday Jul 20, 2017 #
Run - outside (Transition Run 20') 20:00 [1] 2.1 mi (9:31 / mi)
Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:00 [5] **** 19.2 mi (3:08 / mi)
ahr:144 max:164
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
Compare Nov 25, Jan 19, and Mar 15, May 23, July 20.
Rode in 5th gear, but it seemed harder to keep the same cadence as last time to maintain goal watts (250, 240, 230).
Goal of 88, 86, & 84 RPM for each interval.
Wednesday Jul 19, 2017 #
Run - Track (Track Ladder) 1:00:00 [4] **** 6.55 mi (9:10 / mi)
ahr:154 max:166 shoes: Asics DynaFlyte (1)
Pre run lunges.
2000, 1600, 1200, 800, 400m at effort.
400m jog between each interval.
Drills in spikes to finish.
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
Swim - pool (2 x 20' swim) 1:00:00 [2] ** 3.55 km (16:54 / km)
Swam in CORE shorts, swam at KSC.
Focus on low lat activation and strong finish.
Left quad started to cramp in warm down. Need to have a few Hot Shots handy next time.
Tuesday Jul 18, 2017 #
Swim - pool (IM Work) 45:00 [3] *** 2.6 km (17:18 / km)
8 x 50 IM changeovers
8 x 100 IM
10' pull w.d.
Strength, Core, Stretch (Weakness Focus) 30:00 [0] ***
Cycling - Trainer (fluid) (Freddy Kinetic 1) 1:00:00 [2] ** 18.0 mi (3:20 / mi)
ahr:130 max:140
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
Monday Jul 17, 2017 #
Swim - pool (Easy Swim) 35:00 [1] 2.0 km (17:30 / km)
400-300-200-100 alternate pull & swim
4 x 100 t on 2:05. Hold 1:55-1:48.