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Training Log Archive: OL

In the 7 days ending May 13:

activity # timemileskm+m
  Cycling - Time Trial bike2 7:41:00 138.0(3:20) 222.09(2:05) 1209
  Run - outside1 2:15:00 14.4(9:22) 23.17(5:50)
  Swim - pool2 2:00:00 2.11 3.4
  Physio, Chiro, IMS..1 1:20:00
  Total6 13:16:00 154.51 248.66 1209
  [1-5]5 11:56:00
averages - weight:169lbs

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Sunday May 13 #

8 AM

Cycling - Time Trial bike 5:43:34 [3] *** 102.0 mi (3:22 / mi) +932m 3:17 / mi
ahr:124 max:158

Rode on the P2C bike. Probably not the best idea.
Started to really suffer around the 3 hour mark. Uncomfortable bike shorts, shoulder tightness, tired legs.
Headwinds all the way.

Saturday May 12 #

5 AM

Swim - pool 1:00:00 [3] 3.4 km (17:39 / km)

400 reverse IM
2x 50 kick, 100 swim

set 1: pull buoy
200, 100m
2x 150, 2x75
3x100, 3x50
4x50, 4x25

set 2;
2x (3x200) on: 3:10/3:00/2:50
rest 1 minute between sets
second round is choice stroke

Did the 3 x 200s on 20 seconds rest. Splits were 3:08s, 3:00, and 2:54 for both sets.

Decent times, but a bit out of breath
Took a while to get warmed up for today's workout.

Friday May 11 #

10 AM

Cycling - Time Trial bike 1:57:26 [3] *** 36.0 mi (3:16 / mi) +277m 3:11 / mi
ahr:128 max:160

2x 20 min at 90-95% FTP at some point during the 2 hour ride.

Strong headwind on the 2nd interval.
I was probably going too hard at times and not hard enough at times.

FTP on the Road is different than on the trainer. Hard to hold steady watts with rolling terrain. Tried my best to hold 216-240 watts. This was tough, particularly on 2nd interval (which was also uphill and headwind).
3 PM

Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]

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

Wednesday May 9 #

8 AM

Run - outside (Long Run 2:15) 2:15:00 [3] *** 14.4 mi (9:22 / mi)
weight:169lbs shoes: Asics Gel Trainer 20 (Lime)

Achilles sore in the AM, but not as bad as the last few days.
It's going to be sore tomorrow though.
Need to ice and rest.

Tuesday May 8 #

5 AM

Swim - pool 1:00:00 [3] **

warm up :
200 kick IM
200 swim IM
200 (4x 50 as 25 drill/25 swim)
4x 50 - IM order as 50 drill/50 swim/50 kick
5x 100: 50 strong, 50 fast
4x 50 - descend stroke count
300 steady
4x50 - descend stoke count
300 steady.
300 choice cd

- Felt good in w.u. good feel for the water.
- 100s on 2:00 holding 1:24-1:26 (45"/42")
- descending 50s: I had to go ascend the time as well so my "golf score" was the same. (About 42" down to 45", w stroke count of 39 down to 35 for each 50. )

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