Training Log Archive: OLIn the 7 days ending Aug 12, 2018:
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Sunday Aug 12, 2018 #
Swim - pool 45:00 [1] ** 2.55 km (17:39 / km)
300 kick with fins (150m free/150 m back)
Set:
50 free
50 IM (12.5m each)
100free
50 IM
150 free
50IM
200free
50IM
200free
50IM
150 free
50IM
100 free
50 IM
50 free
50IM
all this on about 10 sec rest. Don't worry about time/pace, just swim comfortable.
200 cool down - no free.
Cycling - Trainer (fluid) (Freddy Kinetic 4) 1:15:03 [3] *** 23.6 mi (3:11 / mi)
ahr:124 max:156
interval 2: 25-minute Endurance Miles (EM)* pace
Interval 3: 5-minute easy spinning
interval 4: 25-minute Endurance Miles (EM) pace
Interval 5: 5-minute easy spinning
*Endurance Miles (EM) - efforts are performed at 65-75% of Functional Threshold Power (FTP) (156-180 watts)
Put CompuTrainer at 175 watts and tried to keep mph at 21.0 for the 25' EM.
Cadence meter battery probably dead (changed after).
Legs a bit sluggish/acidy.
Run - outside (Transition Run) 21:41 [2] ** 2.37 mi (9:09 / mi) +155m 7:36 / mi
ahr:140 max:156 shoes: Asics Gel Trainers 21 (Orange)
As long as I start slow, it's good.
I may try and bump these up to 1 hour, 1:30 after trainer rides
Happy to be running again. Short distances probably ideal for now as I'm not hurting the next day.
Saturday Aug 11, 2018 #
Unspecified (Stairs) 44:48 [3] **** 3.1 mi (14:27 / mi)
shoes: Hoka Tracers (blue/white)
6 flights of stairs
13' run
Legs tired today.
Friday Aug 10, 2018 #
Cycling - Time Trial bike 5:03:06 [3] ** 145.0 km (2:05 / km) +580m 2:03 / km
ahr:126 max:156 weight:163.2lbs
Wanted to ride strong on the whole ride, consistently.
Run - outside (Transition Run) 24:28 [3] * 2.73 mi (8:58 / mi) +50m 8:29 / mi
ahr:148 max:161 shoes: Asics Gel Trainers 21 (Orange)
Especially felt it on the run.
Thursday Aug 9, 2018 #
Cycling - Time Trial bike 3:46:59 [2] ** 107.0 km (2:07 / km) +405m 2:05 / km
ahr:120 max:140 weight:166lbs
We went faster than usual and barb was able to keep up. Should have done 4 hours for peace of mind, but I'm going to ride 4 hours again tomorrow.
Run - outside (Transition Run) 21:22 [3] ** 2.4 mi (8:54 / mi) +30m 8:34 / mi
ahr:144 max:162 shoes: Asics Gel Trainers 21 (Orange)
Achilles a bit touchy to start then settled in, like yesterday.
Ran quicker than usual (run with Barb).
Swim - Open water 30:00 [1] * 1.25 km (24:00 / km)
Didn't feel relaxed until the later part of the swim . Did quite a bit of butterfly as well. That felt good
Wednesday Aug 8, 2018 #
Cycling - Trainer (fluid) 1:00:00 [4] **** 30.4 km (1:58 / km)
ahr:135 max:165
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time
Computrainer . 300 w for PZ6, 235-240 w for PZ4.
Cadence meter battery may be dead.
Physio, Chiro, IMS.. (Physio) 45:00 [0]
Run - outside 25:00 [2] * 2.71 mi (9:14 / mi) +38m 8:50 / mi
ahr:136 max:142 shoes: Asics Gel Trainers 21 (Orange)
Tuesday Aug 7, 2018 #
Swim - pool 45:00 [4] *** 2.2 km (20:27 / km)
10' w.u. swim
M/S:
100 on 1:35
100 on 1:45
100 on 1:40
100 on 1:40 (?)
100 on 1:45 (?)
100 on 2:25
Up to 3 x through (I got through 16 or 17 100s)
Monday Aug 6, 2018 #
Strength, Core, Stretch 45:00 [3] ***
Glutes, psoas & calf exercises