Training Log Archive: OLIn the 7 days ending Apr 21, 2019:
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Sunday Apr 21, 2019 #
7 AM
Swim - pool 45:00 [2] ** 2.4 km (18:45 / km)
600 e
6 x 100 k
3 x 200 e pull w paddles
3 x 8 x 25 as broken 200 IM
6 x 100 k
3 x 200 e pull w paddles
3 x 8 x 25 as broken 200 IM
Saturday Apr 20, 2019 #
5 AM
Swim - pool (4 x 15') 1:00:00 [3] ** 4.0 km (15:00 / km)
4 x 15' swim e
Swam in CORE shorts
1000 m per each 15'.
Swam in CORE shorts
1000 m per each 15'.
3 PM
Run - outside (Stairs) 53:25 [3] *** 2.38 mi (22:27 / mi) +386m 14:55 / mi
ahr:129 max:177 shoes: On Cloud 1 Black/Grey
14 flight of stairs
Friday Apr 19, 2019 #
5 AM
Swim - pool 45:00 [3] ** 2.6 km (17:18 / km)
Warm-Up 600m Easy, RPE4
9 x 200 as pull, paddles, swim
200 easy pull w.d
should have done more swim than pull.
Times were good but out of breath, especially in warm up.
(2:55 - 3:05) on 10-15" rest
9 x 200 as pull, paddles, swim
200 easy pull w.d
should have done more swim than pull.
Times were good but out of breath, especially in warm up.
(2:55 - 3:05) on 10-15" rest
Wednesday Apr 17, 2019 #
10 AM
Run - outside (Stairs) 48:44 [3] *** 3.21 mi (15:11 / mi) +160m 13:09 / mi
ahr:137 max:170 shoes: On Cloud 1 Black/Grey
8 flights. Alternate single and doubles .
Ran in heel cups, seemed to help quite a bit. Getting better.
Ran in heel cups, seemed to help quite a bit. Getting better.
Tuesday Apr 16, 2019 #
12 PM
Cycling - Trainer (fluid) (MIDWAY) 1:00:00 [5] **** 28.0 km (2:09 / km)
ahr:140 max:172
3 sets of 3x2-minute VO2max repeats each starting @ 140% FTP and finishing @ 120% FTP with 3-minute recoveries between intervals and 6-minute recoveries between sets of repeats.
Tough set. Small ring, 8th gear.
Last 2 intervals I had to dial back to 7th gear.
Found that I have to hang on by focusing on using pull muscles rather than mash the quads.
Tough set. Small ring, 8th gear.
Last 2 intervals I had to dial back to 7th gear.
Found that I have to hang on by focusing on using pull muscles rather than mash the quads.
Monday Apr 15, 2019 #
10 AM
Swim - pool 50:00 [2] ** 2.5 km (20:00 / km)
400 e kick w flippers
200 k kick w flippers
200 t kick
6 x 200 as pull, pull w paddles, swim
4 x 125 as 75 t/ 50 e.
Stroke finally felt decent again. Times not good but encouraging. This was an extra swim today but also a make up for missing yesterday.
200 k kick w flippers
200 t kick
6 x 200 as pull, pull w paddles, swim
4 x 125 as 75 t/ 50 e.
Stroke finally felt decent again. Times not good but encouraging. This was an extra swim today but also a make up for missing yesterday.
3 PM
Cycling - Trainer (fluid) (LAZY MOUNTAIN) 1:00:00 [1] * 25.0 km (2:24 / km)
ahr:114 max:122