Training Log Archive: OLIn the 7 days ending Jan 28, 2018:
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Sunday Jan 28, 2018 #
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.
Cold, snowy, and the trails were closed in Mill Creek Ravine.
Saturday Jan 27, 2018 #
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)
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, 2018 #
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.
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, 2018 #
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".
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, 2018 #
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
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, 2018 #
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.
Did 2 x 10' only. My back was killing me.
Bad headache as well.
Still hurting from the stag on the weekend.