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Training Log Archive: OL

In the 7 days ending Jan 28:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:50:03 53.3(3:11) 85.78(1:59)
  Swim - pool2 1:05:00 2.11(30:46) 3.4(19:07)
  Run - Treadmill1 50:04 5.16(9:42) 8.3(6:02)
  Run - outside1 44:00 4.4(10:00) 7.08(6:13)
  Strength, Core, Stretch1 35:00
  Total7 6:04:07 64.97 104.56
averages - sleep:5

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Sunday Jan 28 #

7 AM

Run - outside (Long Run 60) 44:00 [2] ** 4.4 mi (10:00 / mi)
ahr:140 max:156 shoes: Salomon Cross 3 #2

ran from work, after work at station 15.
Cold, snowy, and the trails were closed in Mill Creek Ravine.

Saturday Jan 27 #

9 AM

Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:50:00 [4] *** 34.7 mi (3:10 / mi)
ahr:141 max:166

193/267 watts

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
5 mins recovery
10mine Tempo 76-90% FTP
10 min Cool down (92-97rpm)

Thursday Jan 25 #

5 AM

Swim - pool 45:00 [2] * 2.2 km (20:27 / km)

4 x 250m each, reverse IM order
300 e pull w paddles
5 x (3 x 50) medley order as technique/speed.

breast felt good, fly so so and back not so good.

Wednesday Jan 24 #

10 AM

Cycling - Trainer (fluid) (Trainer Ride 6) 1:00:03 [5] ***** 18.6 mi (3:14 / mi)
ahr:146 max:172

w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set
12x (30" PZ 6 - 30" PZ 1) - 3' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
c/d to complete total time

5' in 4&5th gear (144/160/180/200/215 watt goal avg).
1.5' in 5th gear (280-320 watt goal)
30" in 4th gear.
8' in 7th gear (170/200/240/270 watt goal)
"Break through set. HR really high though".

Tuesday Jan 23 #

5 AM

Run - Treadmill (Hill Pyramid) 50:04 [4] **** 5.16 mi (9:42 / mi)
ahr:159 max:170 shoes: Asics Gel Trainer 20 (Lime)

10' w.u. at 2.5%
1,2,3,4,4,3,2,1 minute hills w equal rest at 6.2 mph at 6.4% incline
6 AM

Strength, Core, Stretch (Post Run Strength work) 35:00 [3] ***

back, legs. glute work

Monday Jan 22 #

5 AM

Swim - pool (4 x 10') 20:00 [2] ** 1.2 km (16:40 / km)
slept:5.0

5 x 10' straight Swim. Comfortable pace, not hard.

Did 2 x 10' only. My back was killing me.
Bad headache as well.
Still hurting from the stag on the weekend.

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