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Training Log Archive: OL

In the 7 days ending Aug 27:

activity # timemileskm+m
  Cycling - Time Trial bike4 8:48:46 148.22(3:34) 238.54(2:13) 1832
  Run - outside5 5:49:08 34.27(10:11) 55.16(6:20) 541
  Swim - Open water4 1:49:02 3.91 6.3
  Physio, Chiro, IMS..2 1:45:00
  Swim - pool1 35:00 1.3(26:49) 2.1(16:40)
  Total16 18:46:56 187.71 302.09 2373
  [1-5]14 17:01:56

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Sunday Aug 27 #

6 AM

Swim - Open water (IM CDA 2017 Swim) 59:22 [3] *** 4.1 km (14:29 / km)

2 lap swim.
Choppy on the 2nd lap, as well as weaving through the slower swimmers on the 2 lap made for a slow swim.

At least I broke 1 hour...
7 AM

Cycling - Time Trial bike (IM CDA 2017 Bike) 6:36:53 [3] **** 112.0 mi (3:33 / mi) +1605m 3:24 / mi
ahr:122 max:153

2 lap bike with "7000 ft of elevation" gain, total.

Took it easy as I knew I would be slow.
Was able to almost even split the course.

Good nutrition strategy.


2 PM

Run - outside (IM CDA 2017 Run) 4:32:59 [3] *** 42.2 km (6:28 / km) +484m 6:07 / km
ahr:132 max:151 shoes: Asics DynaFlyte (1)

3 lap course.
Almost able to even split each lap.

Hurt, but happy with this run.

Saturday Aug 26 #

6 AM

Swim - Open water 21:23 [1] * 1.2 km (17:49 / km)

Swim in the morning for 20-30 minutes, beginning at the same time that the race will begin

Worked on a few turns around some buoys.
8 AM

Run - outside 16:00 [2] * 1.67 mi (9:35 / mi)
shoes: Asics DynaFlyte (1)

BRICK RACE-PREP 30 minutes, 15 minutes bike at zone 2, followed by 15 minutes run at zone 2

Done after getting back from the swim. Again, felt good and smooth.
10 AM

Cycling - Time Trial bike 28:53 [1] * 7.22 mi (4:00 / mi)
ahr:76 max:136

Did the run before early in the AM, took a warm up nap then did the bike later at 0930

Threw in a few pickups

Friday Aug 25 #

6 AM

Swim - Open water 16:40 [2] 1.0 km (16:40 / km)

Get in the water at race time (0600) and loosen up.

Better swim than yesterday. Not as choppy.
Did a few practice turns
11 AM

Cycling - Time Trial bike 48:00 [1] ** 12.3 mi (3:54 / mi) +123m 3:47 / mi
ahr:108 max:140

IMPACT: BIKE 60 minutes, moderate at zone 2 and 80-95rpm

Rode w Barb. Did the out and back section. 0.5 km hill at max 6% in that one. Felt ok, felt a bit slow.

1 PM

Run - outside (Transition Run 20') 19:00 [3] 1.8 mi (10:33 / mi)
shoes: Asics DynaFlyte (1)

Thursday Aug 24 #

3 PM

Swim - Open water 11:37 [1] ****

Arrived in CDA, registered, and went to athlete meeting.
HOT.

Only able to get a 15' swim in. The water was super choppy. Rather than fight I thought I would go for a run, but I was tired and went to bed early.

Tuesday Aug 22 #

10 AM

Physio, Chiro, IMS.. (Chiropractor & Physio) 30:00 [0]

2 PM

Cycling - Time Trial bike 55:00 [3] ** 16.7 mi (3:18 / mi) +104m 3:14 / mi
ahr:119 max:143

IMPACT: 90 minutes, moderate, at zone 2-4 and 80-95rpm, 6 x 30 seconds. Pickup

Did the 2 x 8' and 6 x 20". Felt a bit off, but it was probably good to do some varied interval work.
3 PM

Run - outside (Transition Run 10') 10:00 [2] * 1.1 mi (9:06 / mi)
ahr:124 max:142 shoes: Asics DynaFlyte (1)

10' transition run after the bike, moderate, at zone 2
Easy run. Worked on hip extension and lean.

Monday Aug 21 #

8 AM

Run - outside (30' Run) 31:09 [2] ** 3.48 mi (8:57 / mi) +57m 8:31 / mi
ahr:131 max:150 shoes: Asics DynaFlyte (1)

WARM UP
10:00 easy jog, gradually raising your HR to 70%
-2 sets of the following:
2:00 @ 80-85%
1:00 recovery jog @ 65%
:30 gradually increase speed to 90%
1:30 recovery jog @ 65%
(During each repeat, you should just start to feel exertion as it comes to an end. You should never feel strained or maxed out. Your speed should feel relaxed and easy, and you should be light on your feet.)
COOL DOWN
Jog easy @ 60% or below to the end, and walk it in the final couple minutes.

Felt good right away. Tried to keep it easy and even paced.
10 AM

Swim - pool (Interval Work (200s & 100) 35:00 [3] ** 2.1 km (16:40 / km)

300 w.u
4 x 100 e Tempo (1:31s on 1:45)
4 x 50 k
2 x 200 e neg split (3:00 on 4:00)
4 x 50 k
4 x 100 e Tempo
2 x 100 k (1:30 on 2:00)

Felt better, not great. Splits were good.
3 PM

Physio, Chiro, IMS.. (Massage) 1:15:00 [0]

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