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Training Log Archive: OL

In the 7 days ending Apr 29, 2018:

	activity	#	time	miles		km		+m
	Cycling - Road bike	5	19:51:30	296.3	(4:01)	476.85	(2:30)	6009
	Swim - pool	2	2:00:00	4.04	(29:43)	6.5	(18:28)
	Run - outside	2	1:29:44	9.67	(9:17)	15.57	(5:46)	114
	Physio, Chiro, IMS..	1	1:00:00
	Total	10	24:21:14	310.01		498.92		6123
	[1-5]	9	23:21:14
averages - sleep:6.7 weight:166.7lbs

6:27

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Sunday Apr 29, 2018 #

7 AM

Run - outside (Easy Run) 59:44 [2] * 10.1 km (5:55 / km) +114m 5:36 / km
ahr:138 max:152 shoes: Asics DynaFlyte (1)

Easy run With Barbara. Legs and glutes sore.
1 hour a good idea.

Was thinking of a long run, 2-2.5 hrs, but that's probably not a good idea...?

Friday Apr 27, 2018 #

6 AM

Swim - pool (IM Recovery Swim) 1:00:00 [2] ** 3.2 km (18:45 / km)
slept:6.0 weight:167lbs

4 x 250 of each stroke
8 x 50 rolling IM changeovers
4 x 100 IM, technique focus
3 x 300 e swim with paddles and buoys.
6 x 50 t drill
200 swim down.

This pool seems fast. Must be salt water.
Felt buoyant and smooth.

9 AM

Cycling - Road bike 4:09:17 [3] **** 65.8 mi (3:47 / mi) +1063m 3:36 / mi
ahr:117 max:152

EMCC Day 6 - Fairview GC.

Hwy 97/MacLean Creek Rd/Oliver ranch Rd/black Sage Rd/Fairview GC/The Wall/MacLean Creek Rd

Thursday Apr 26, 2018 #

9 AM

Cycling - Road bike 5:37:39 [3] **** 84.2 mi (4:01 / mi) +1781m 3:46 / mi
ahr:126 max:149

EMCC day 5 - MOUNT BALDY

Green Mountain Road/Apex Corner/Green Mountain Road/Highway 3A/Twin Lakes Road/White Lake Road/Fairview/Oliver/back up Fairview & White Lake/The wall/Okanagan Falls/Lakeside Drive/Penticton Major climb (Mount Baldy, 13.5 km) plus other climbs. Up to 155 km, 6+ hours

Group of 7. Some started too fast but I held back. felt good all ride, but Started to feel tired on the last hour. Stopped at Burger 55 once back into town, hence the big break.
Not sure about the 939 watts max though. Maybe??

Wednesday Apr 25, 2018 #

6 AM

Swim - pool 1:00:00 [2] * 3.3 km (18:11 / km)

1 x 10' e w.u.
2 x 15' e at moderate pace
1 x 10' mix w.d.

Focused on swimming smooth with 2-3 breathing.
Keep head low. Use core engagement.
Swam in CORE shorts.

This was a good swim. Felt good and relaxed.

9 AM

Cycling - Road bike (Recovery Ride) 2:07:26 [2] ** 30.6 mi (4:10 / mi) +377m 4:01 / mi
ahr:111 max:140

RECOVERY RIDE

Hwy 97/MacLean Creek Rd/OK falls and back. 50km

Easy ride. Needed this one. Just out to MacLean creek and back. 4 people in the group but we rode easy.

Tuesday Apr 24, 2018 #

9 AM

Cycling - Road bike 2:30:00 [3] *** 34.0 mi (4:25 / mi) +1043m 4:02 / mi
ahr:120 max:154 slept:7.0 weight:167lbs

EMCC Day 3 - Narmata
Not as good on this day. Or the group rode too hard. Got dropped on the way back home.

Didn't do Carmi climb.

2 PM

Run - outside (Transition Run 30') 30:00 [2] ** 5.47 km (5:29 / km)
ahr:135 max:145

not sure why garmin won't upload files. Upon checking it it seems all training data has been erased up to Dec 21/17.

Monday Apr 23, 2018 #

9 AM

Cycling - Road bike 5:27:08 [3] *** 81.7 mi (4:00 / mi) +1745m 3:45 / mi
ahr:122 max:158 slept:7.0 weight:166lbs

EMCC day 2 - Wall/Seacrest/Green Mtn

Didn't do Seacrest road as it was closed. Doubled back up Fairview after 7-11.
45' to reach Apex Base. Rode easy on this ride, & only pushed a little bit on the up portion of Green mountain.

4 PM

Physio, Chiro, IMS.. (Massage) 1:00:00 [0]

Massage at Solus.
Need my hip flexors, glutes and QLs worked on bad

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