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Training Log Archive: OL

In the 7 days ending Nov 26:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:40:03 69.1(3:11) 111.21(1:59)
  Swim - pool2 1:40:00 3.67(27:17) 5.9(16:57)
  Strength, Core, Stretch2 50:00
  Run - Treadmill1 45:15 4.7(9:38) 7.56(5:59)
  Crossfit1 40:00
  Unspecified1 40:00
  Total10 8:15:18 77.47 124.67
  [1-5]9 7:35:18
averages - sleep:5.3 weight:166.6lbs

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MoTuWeThFrSaSu

Saturday Nov 25 #

9 AM

Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:40:02 [3] *** 31.5 mi (3:11 / mi)
ahr:138 max:165 slept:5.0

25 min build warm up
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
20 mins Tempo 76-90% FTP
15 min Cool down (92-97rpm)

New PPF workout.
187/250 watts

Done in 5th gear.
tried to keep 15' work at 215-220 watts
Tried to keep 20' tempo at 200-205 watts.
Good set, will get better. This may replace my indoor "Mix Rides" in the future.
HR strap finally working again with some overriding/shorting out.
12 PM

Unspecified 40:00 [0] *

Took Charlie out to Nature area for a 40 min walk

Friday Nov 24 #

10 AM

Cycling - Trainer (fluid) (Freddy Kinetic 8) 1:00:01 [3] *** 18.8 mi (3:12 / mi)

interval 1: 15-minute easy warm up
intervals 2-12: 1 minute at 90 RPM x 2 minutes at 110 RPM (repeat 9 times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
Interval 11: 15-minute easy spinning

188/277 watts

90 rpm in 4th gear. 110 rpm in 2nd & 3rd gear.
To build this: 90 rpm in 5th gear and all 110 rpm in 3rd.

See Apr 18/17, (18.5 miles, 65 TSS)

Compared to Jan24/17:
4th gear for 1' 90 rpm
2nd gear for 2' 110 rpm.
Tough to keep 110 rpm goal. ("17.5m, 50 TSS")

Thursday Nov 23 #

5 AM

Swim - pool (IM work) 45:00 [3] *** 2.2 km (20:27 / km)
slept:5.5

2 sets of
4 x (100 swim + 25 kick) 2 of each stroke.
8 x 50 rolling IM on 1:00
3 x 200 IM on 3:40, strong 2nd 25.
(held 3:24, 3:22, 3:21)

200 IMs were hard.
Good set, will need to build on this
-faster w more rest, more intervals, etc.

Wednesday Nov 22 #

5 AM

Crossfit (Skip & Row) 40:00 [3]

Forgot my shoes at home this AM so no run.
Did 9 rounds of 3:1 of
-5 x skipping and KB swings
-4 x rowing and KB squats (with band around knees).

Started to feel the band working really well on the rows.
Good glute activation/work.

Kept rowing at 23-25 spm and 6000 m /30:00
6 AM

Strength, Core, Stretch (Weakness Focus) 20:00 [3] ***

Wobble board pistols
Wobble board hams
inversion/eversion

Stretching

Tuesday Nov 21 #

5 AM

Swim - pool (3 x 15') 55:00 [2] ** 3.7 km (14:52 / km)

10' w.u. (600m)
3 x 15' free swim (1000m)
100 k w.d.

Even pace and low head.

Monday Nov 20 #

5 AM

Run - Treadmill (Hill Pyramid) 45:15 [3] *** 4.7 mi (9:38 / mi)
weight:166.6lbs shoes: Asics Gel Trainer 20 (Lime)

Hills done at 7% incline at 6.1-6.2 mph.
did 2,3,4,3,2,1 minutes as equal work to recovery jogs.

Much better than last time, 2 weeks ago (nov 9)
6 AM

Strength, Core, Stretch (Post Run Strength work) 30:00 [3] **

Post run strength:
Downhill ski pose SL lunges on wobble board.
Ball roll outs for hams.
Stretching.
12 PM

Cycling - Trainer (fluid) (PPF Strength Endurance 1) 1:00:00 [4] **** 18.8 mi (3:11 / mi)

187/285 watts, 18.8 miles.
Compare to Nov 6 (180/340 watts, 18.1 miles)

w/u 10'
3 x 4' build
MS - 2-4 sets of:
2' @ 70 rpm
2' @ 60 rpm
1' @ 50 rpm
2' @ 60 rpm
2' @ 70 rpm
4' easy, high rpm recovery

Did 2.444 sets. (2' @ 70& 2' @ 60).
Able to do the 2nd set in 7,9, & 10 gear.
Average 200-240 watts for this w.o.
Ride in aero position!
Better pacing on this one.

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