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Training Log Archive: Zippy

In the 7 days ending Sep 27:

activity # timemileskm+ft
  Road Bike4 5:26:00 90.4(16.6/h) 145.49(26.8/h) 4959
  Run2 2:00:08 13.06(9:12) 21.02(5:43) 440
  Swimming2 1:17:06 2.61(29:33) 4.2(18:21)
  Total6 8:43:14 106.07(4:56) 170.7(3:04) 5399

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MoTuWeThFrSaSu

Sunday Sep 27 #

Swimming 47:06 [3] 1.52 mi (30:59 / mi)

Moreno Beach buoy laps. Lava pants,
Swim - 8:35
Fins - ??
Paddles - 7:34
Fins - 8:11
Paddles - 7:44

Saturday Sep 26 #

Run 1:22:00 [3] 9.38 mi (8:45 / mi) +246ft 8:32 / mi

From the Office, across the dam to the 41 min mark and then flipped it. Easy.

Friday Sep 25 #

Road Bike (Zwift) 1:42:00 [3] 32.3 mi (19.0 mph) +1309ft

Garage session Zwift on trainer.

40 min w/u
2 x 10 SST with 5 rest
200w, 161-165HR
30 min c/d

199W, 143AHR, 153MHR
213W, 152AHR, 162MHR

Spring block (3/6)
207W, 155AHR, 169MHR
217W, 164AHR, 171MHR

Thursday Sep 24 #

Road Bike (Zwift) 1:03:00 [3] 17.0 mi (16.2 mph) +614ft

Recovery spin

Run (Treadmill ) 38:08 [3] 3.68 mi (10:22 / mi) +194ft 9:52 / mi

Treadmill tempo 6's right after recovery spin.

10min warm up, then 3 x 6 mins tempo to HR 180 with 1 min recoveries. C/D for 5 mins.

Built to HR 169 by the last one, saw 8.6MPH at 1% (7:00 pace) on the last set. Need to start doing these at 6:52 (8.8)

Wednesday Sep 23 #

Road Bike (Zwift) 1:30:00 [3] 24.9 mi (16.6 mph) +2251ft

Zwift endurance session. Garage trainer.

Swimming (Tethers) 30:00 [3] 1.09 mi (27:32 / mi)

Tethers in the home pool. Went off time and/or strokes: ex: 100y was 100 strokes or about 2 mins. Etc. Felt surprisingly good.

400w/u
8 x 50 as 25 sprint, 25 EZ
400 aerobic
4 x 50 all sprint (:20 rest)
200 aerobic
200 c/d

Tuesday Sep 22 #

Note

Wood Chop all day-back is TRASHED

Monday Sep 21 #

Road Bike (Zwift) 1:11:00 [3] 16.2 mi (13.7 mph) +785ft

3 x 8 min big gear intervals
10 min w/u
3 x 8 @ 188W, 158HR, 4 min recoveries
10 min c/d

220W, 150AHR, 160MHR
224W, 153AHR, 161MHR
228W, 157AHR, 163MHR

Spring block (3/18):
229W, 147AHR, 163MHR
217W, 158AHR, 166MHR
215W, 160AHR, 167MHR

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