Training Log Archive: OLIn the 7 days ending Dec 2, 2018:
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Sunday Dec 2, 2018 #
5 AM
Swim - pool (IM Work) 45:00 [1] ** 2.3 km (19:34 / km)
slept:7.0
10' e with 3-4 y kicks off every wall
10' e pull w paddles
4 x (50k/50t/50e)
4 x (100 IM + 25 kick)
10' e pull w paddles
4 x (50k/50t/50e)
4 x (100 IM + 25 kick)
Saturday Dec 1, 2018 #
5 AM
Run - Treadmill 40:00 [1] * 4.0 mi (10:00 / mi)
ahr:140 max:143 shoes: On Cloud 1 Black/Grey
Friday Nov 30, 2018 #
5 AM
Swim - pool 1:15:00 [1] ** 3.0 km (25:00 / km)
Kick work , 2000m worth
9 AM
Cycling - Trainer (fluid) (Trainer Buildup 1) 1:00:00 [3] *** 29.0 km (2:04 / km)
w/u 10' easy spin, PZ 2
m/s
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
8' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
5' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
c/d to complete total time
Dialed back the effort on this one.
m/s
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
8' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
5' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
c/d to complete total time
Dialed back the effort on this one.
Wednesday Nov 28, 2018 #
7 AM
Run - Treadmill 45:00 [1] * 4.5 mi (10:00 / mi)
ahr:140 max:142 shoes: On Cloud 1 Black/Grey
Tried to run slow. Glute activation band exercises done before.
8 AM
Strength, Core, Stretch 45:00 [3] **
Various strength, stretch, rehab and core work
2 PM
Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]
3 PM
Physio, Chiro, IMS.. (Massage) 1:00:00 [0]
Tuesday Nov 27, 2018 #
5 AM
Swim - pool 50:00 [2] * 2.8 km (17:51 / km)
100 k,100 t
12 x 50 drill & swim , e
2 x 300 e, even pacing (45"/50), w finger paddles
2 x (150/100/50) e at faster than race pace
600 pull
200 k wd
Not the Best swim, but I pushed through.
May be sore & tires from the swim meet.
12 x 50 drill & swim , e
2 x 300 e, even pacing (45"/50), w finger paddles
2 x (150/100/50) e at faster than race pace
600 pull
200 k wd
Not the Best swim, but I pushed through.
May be sore & tires from the swim meet.
9 AM
Cycling - Trainer (fluid) 1:00:00 [3] *** 28.0 km (2:09 / km)
interval 1: 10-minute easy warm up
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
Warmed up in small ring.
Main set in big ring and 3rd gear.
Legs are either still sore , or I'm really out of shape.
Not sure when I'll start Trainer Road program.
interval 2: 35-minute Endurance Miles (EM)* pace
Interval 3: 5-minute cool down
Endurance Miles (EM) - This is a training zone used to build a wide endurance base and enhance aerobic fitness and stamina. EM efforts are performed at 65-75% of Functional Threshold Power (FTP) or if using the Kinetic inRide - zone 3.
Warmed up in small ring.
Main set in big ring and 3rd gear.
Legs are either still sore , or I'm really out of shape.
Not sure when I'll start Trainer Road program.
Monday Nov 26, 2018 #
5 AM
Strength, Core, Stretch (Rehab Exercises) 55:00 [3]
Rehab exercises
Shoulder mobility, glutes, calves and psoas
Shoulder mobility, glutes, calves and psoas