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Training Log Archive: OL

In the 7 days ending Nov 19:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:10:09 40.3(3:14) 64.86(2:00)
  Run - Treadmill2 1:43:00 11.15(9:14) 17.94(5:44)
  Swim - pool2 1:35:10 3.26(29:10) 5.25(18:08)
  Strength, Core, Stretch1 20:00
  Total7 5:48:19 54.71 88.05
averages - sleep:7.5 weight:167lbs

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Saturday Nov 18 #

5 AM

Run - Treadmill (Long Run 60) 1:00:00 [3] *** 6.75 mi (8:53 / mi)
ahr:153 max:161 shoes: Asics Gel Trainer 20 (Lime)

10:30/0:30 x 6.
6.1-6.2 mph at 2.5% incline

Felt ok. Not the best long run. will have to build on this going forward.

Friday Nov 17 #

5 AM

Swim - pool (5 x 10') 55:00 [2] ** 2.8 km (19:39 / km)

E, kick w flippers, pull, form, t kick.

T kick was the work portion today.
Focus on narrow knees and a quick turnover.

Thursday Nov 16 #

10 AM

Cycling - Trainer (fluid) (Freddy Kinetic 7) 1:10:02 [5] 21.6 mi (3:15 / mi)

15' w.u.
10x 1':3' of Z6:Z2
15' w.d

Tried to even pace the 1'. Held back slightly to do so.
Done in 5th gear, aim for 93-95 rpm.
Done in 5th gear and 4th gear.

Compare to Jan 23, April 10, Nov 16/17

HR strap not being picked up by Garmin. Need a new one?

Wednesday Nov 15 #

10 AM

Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:07 [5] **** 18.7 mi (3:13 / mi)

w/u 15' easy pedaling, including 5x 20" spin ups
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 25/16, Jan 19, and Mar 15, May 22, Nov 15/17

m/s all done in 5th gear.
Aimed for 250/240/230 watts
Aimed for 87-88/85-87/84-85 RPM for each.

Tuesday Nov 14 #

5 AM

Swim - pool (400s) 40:10 [4] *** 2.45 km (16:24 / km)

400 IM wu.
100 pull, 100 IM
2 x 200 IM on 4:00 (3:28,3:27)
2 x 200 e neg split (3:09s)
2 x 200 even split (3:10s)
400 e (6:20)
200 pull w.d.

Not the best swim. Sluggish and slow. Struggled to keep up on this one.

Monday Nov 13 #

5 AM

Run - Treadmill (Hill:Core Treadmill Run) 43:00 [4] *** 4.4 mi (9:46 / mi)
ahr:146 max:161 shoes: Asics Gel Trainer 20 (Lime)

10' w.u. at 2.5%
4-8 x 4' incline run w 1' Core exercise off the treadmill.

Did 6 sets of 4:1.
6.1% at 6.1 mph
Finished with 3' of running at 7.0 mph.
Goal will be to increase time at the end of sets at above race pace.
6 AM

Strength, Core, Stretch (Post Run Strength work) 20:00 [3] ***
slept:7.5 weight:167lbs

Sumo squats, Sumo deadlifts
Roman Chair leg raises.
Foam rolling.

Adductors sore after.
2 x 15-18 reps at med weight, then 2 x 10-12 reps at heavier weight.

Low back a bit twitchy.

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