Training Log Archive: OLIn the 7 days ending Sep 14, 2014:
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Sunday Sep 14, 2014 #
Run - outside (TRANSITION RUN) 28:45 [3] ** 5.25 km (5:29 / km)
shoes: K-Swiss Kwicky Blade
Tried to even pace this one at a decent effort.
Cycling - Time Trial bike long (LONG RIDE (360 min)) 6:01:27 [3] *** 172.19 km (2:06 / km) +900m 2:03 / km
ahr:129 max:145 slept:6.0 weight:163.8lbs
Max Power: 423 W
Max Avg Power (20 min): 179 W
Normalized Power (NP): 174 W
Intensity Factor (IF): 0.805
Training Stress Score (TSS): 366.8
FTP Setting: 216 W
Work: 3,368 kJ
Had no power on this one. Probably because I did my long run the day before, and worked night shift last night. Focused on nutrition, cadence and time in the saddle. Particularly eating solid food.
-Still not down to what I want weight wise, but I also ate solid food and didn't feel hungry at the end of this ride. I didn't weigh myself pre-ride either.
-I also changed back to the COBB saddle. Much better.
4 clif bars (4 x 43 g CHO)
1 eatmore bar (29 g CHO)
1 package Stinger chews (39 g CHO)
3 IMP (1800 ml, 34 x 3 g CHO)
Gatorade (1600 ml, ...g CHO)
Saturday Sep 13, 2014 #
Run - outside long (LONG RUN) 1:51:39 [2] * 18.56 km (6:01 / km) +101m 5:51 / km
ahr:143 max:150 slept:8.0 shoes: Asics Gel Trainers (4)
Right hip tight and sore after, as well as Left glute during the latter part of the run.
ran a controlled pace and tempo. Felt good throughout.
1.5 bottle IMP
1 package of chews (40 g cHO)
1 gel
Friday Sep 12, 2014 #
Swim - pool (Mixed 200s) 30:00 [2] 1.6 km (18:45 / km)
On short rest, 2-3/5 effort.
Focus on high arm pit in pull and keeping hips up.
Thursday Sep 11, 2014 #
Cycling - trainer (gym) (THRESHOLD LADDERS) 46:00 [4] *** 21.0 km (2:11 / km)
slept:7.5 weight:163lbs
3 x (1/3/5 minutes efforts of 10,9,8 effort)
-tried to keep cadence at 95-100, 90-95, and 90-95 for each interval
-focus on keeping "comfortably uncomfortable".
-focus on using lactic acid as fuel.
Cycling - Trainer (fluid) (EASY SPIN) 1:00:00 [2] * 28.0 km (2:09 / km)
Legs are tired, saddle sores not too bad as I used a new pair of shorts.
Wednesday Sep 10, 2014 #
Run - outside (EASY RUN) 52:41 [2] * 8.7 km (6:03 / km) +63m 5:51 / km
slept:8.0 weight:164lbs shoes: Pearl Izumi
Easy run, focus on technique.
40 min loop plus 10 minute bridge loop
Swim - pool (IM work) 45:00 [3] ** 2.0 km (22:30 / km)
6 x 100 E pull with buoys and paddles
4 x 100 IM floating 25m
2 x 100 E fast, 1:23 on 1:45
Felt really good on this swim.
IM felt really smooth and fly was effortless.
Need to do more sprint free work
Run - outside race (FRANK McNAMARA #1) 22:35 [5] *** 4.9 km (4:37 / km) +71m 4:18 / km
ahr:165 max:177 shoes: Salomon Cross 3 #1
Started out holding back for the first 1/2, then pushed the pace home.
This is the Fast running work for the week. Supposed to do 6 x 1000m on the track.
Tuesday Sep 9, 2014 #
Cycling - Trainer (fluid) (EASY SPIN) 2:00:00 [2] * 57.0 km (2:06 / km)
ahr:126 max:135 weight:164lbs
2nd easiest gear for 1:30, 3rd easiest gear for :30
Really bad saddle sores on both legs
Strength, Core, Stretch (Lower Body ) 1:00:00 [3] ***
Leg extension
Ham curls
Single leg press on sled
Back squat
dead lifts
Leg adductors
leg abductors
TRX lunges
Speed skater
3 x 2 reps of Snatch (95 lbs)
Stretch and foam roll after
Monday Sep 8, 2014 #
Swim - pool (3x200, 3x300, 3x400) 1:00:00 [3] *** 3.1 km (19:21 / km)
slept:8.0 weight:164lbs
3 x 200 at 1500m pace (3:20s)
3 x 300 at 1/2 IM pace (5:12s)
3 x 400 at IM pace (7:06s)
Swam long course and I was SO MUCH slower than sc meters.
I thought I was going at a good pace. Hmm...
43-45 strokes per 50m.
Took about 20-25 seconds rest after each interval.