Training Log Archive: OLIn the 7 days ending Apr 15, 2018:
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Saturday Apr 14, 2018 #
Swim - pool 1:05:00 [3] ** 3.4 km (19:07 / km)
10 ' swim, including 400 reverse IM
set 1:
2x (3x 200 descend 1-3) 100 easy between sets
Set 2:
12x 100 - on goal race pace
200 no free
200s on 3:13-3:09. Tried to go out steady & smooth on the 1st 100 and then back off a bit and maintain.
100s on 1:31-1:33. Worked on "comfortable speed, 3-2 breathing pattern, and constant stroke rat (16-18/25m)
-Not great times but I was able to maintain my efforts fairly well (on short /medium rest
Went through 3 bottles of water on this one.
Friday Apr 13, 2018 #
Cycling - Trainer (fluid) (Baker Bike 8b) 3:00:02 [3] ** 53.0 mi (3:24 / mi)
ahr:128 max:161 weight:164lbs
2 x (45' at 170-180 watts + 15' easy spin)
6 x 1' @ 300+ watts + 4' recovery spin.
XC skiing - Skate (Skate Ski Practice) 20:56 [3] *** 2.2 mi (9:31 / mi)
ahr:138 max:151
I was also really tired.
Thursday Apr 12, 2018 #
Cycling - Trainer (fluid) (Baker Bike 8a) 1:56:02 [4] *** 36.0 mi (3:13 / mi)
ahr:135 max:159
2X: (3x 5 min max avg power, 5 min easy)
take 8- 10 min easy between the 2 sets.
set 2:
2x 15 min steady with every 3rd minute as a climb - you choose the gear but effort level should be about 7/10 for the steady and 8-8.5 out of 10 for the hill (so maybe 75-80% FTP for the steady)
take 5 min easy between sets.
5 min cool down
-Actually felt pretty good on this. (I wore my recovery tights all day yesterday after the run).
-I took the recovery spins REALLY easy.
3 x 5 min set done in 5th gear, aim for 88-89 rpm (240-255 watts)
2 x 15' set done in 4th gear (aim 180 watts) & 9th gear (aim 60 rpm)
Wednesday Apr 11, 2018 #
Run - outside (Long Run 2:15) 2:16:00 [3] ** 23.0 km (5:55 / km)
ahr:140 max:152 shoes: New Balance Foam Zante - black
Swim - pool (Recovery Swim) 33:00 [1] * 1.8 km (18:20 / km)
Tuesday Apr 10, 2018 #
Run - Treadmill ( Marathon "Time") 1:09:21 [3] *** 11.5 km (6:02 / km)
ahr:142 max:153 shoes: Asics Gel Trainer 20 (Lime)
so if your goal marathon time is 3:50 then do the 800's in 3 min 50 seconds. take 2 min easy jog between each 800m.
1.5% incline, 6.8 mph = 3:50/800m. (3:50 marathon goal)
Swim - pool (Recovery Swim) 33:00 [1] * 1.8 km (18:20 / km)
Monday Apr 9, 2018 #
XC skiing - Skate (Long Skate ski) 2:00:54 [3] *** 16.0 mi (7:33 / mi)
ahr:130 max:163
Technique started to fall apart on the last 2 laps. Was maybe getting too confident & complacent.