Training Log Archive: OL

In the 7 days ending Aug 13, 2017:

5:12

0:00

8 AM

Run - outside (Long Run 1:30) 1:29:34 [3] ** 9.51 mi (9:25 / mi) +163m 8:57 / mi
ahr:128 max:145 shoes: New Balance Foam Zante - black

Started out slow. Feeling better but still sick.
20' w.u. and 60' at race pace, finish w 10' easy.

10 AM

Cycling - Time Trial bike (Recovery Ride Trainer 45') 45 [2] * 13.3 mi (3 / mi)
ahr:122 max:134

High RPM (

8 AM

Cycling - Time Trial bike 4:29:45 [3] ** 81.3 mi (3:19 / mi)
ahr:125 max:157 slept:8.0 weight:162lbs (sick)

Tried to ride easy.
Feeling sick today in throat.
Focused on nutrition timing.

1 PM

Run - outside (45' Transition Run) 42:26 [3] ** 4.9 mi (8:40 / mi) +81m 8:14 / mi
ahr:143 max:155 shoes: Asics DynaFlyte (1)

5 AM

Swim - pool (7 x 300s) 45:00 [3] 2.7 km (16:40 / km)

Swam in CORE shorts,
held 4:27-4:19s for each on 4:45 interval.

5 AM

Cycling - Trainer (fluid) (Comp 12-1) 1:00:00 [4] *** 18.4 mi (3:16 / mi)
ahr:136 max:156

15' w.u.
6 x (4' @ 84-92% + 1' easy spin) {200-220 watt avg}
15' w.d.

182/256 watts

5 AM

Run - Track (4 x 1600) 50:00 [3] *** 6.07 mi (8:14 / mi)
ahr:141 max:165 shoes: Asics DynaFlyte (1)

7:21, 7:11, 7:06, 7:02 split for each.
Felt ok. Tried to even split each 1600 and pick up the pace on the last lap of each

Strength, Core, Stretch (Weakness Focus) 30:00 [0]

Low back exercises

9 AM

Run - outside (30' Run) 28:30 [1] * 2.9 mi (9:50 / mi)
ahr:121 max:146 shoes: New Balance Foam Zante - black