Training Log Archive: OLIn the 7 days ending Sep 28, 2014:
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Sunday Sep 28, 2014 #
Run - outside (LONG RUN (2:15)) 2:15:21 [3] *** 20.56 km (6:35 / km) +365m 6:03 / km
ahr:145 max:160 slept:8.0 weight:165lbs (sick) shoes: Asics Gel Trainers (4)
Found a new trail at the Golf Course ("CaddyTrack")
Longest run of the year.
Hips were sore still.
Still sick so I tried to run slow and not over exert myself..
I know this is the longest baseline run and I'll have to add speed to future long runs..
(THIS SESSION DONE MONDAY 28th)
Friday Sep 26, 2014 #
Strength, Core, Stretch (Upper body & Core) 1:00:00 [1] **
weight:165.2lbs (sick)
Janes and core work as well.
Spent lots of time stretching and rolling with roller and lacrosse ball.
Was going to do my long run today but it was raining, and when I went to run on the treadmill, my L glute was really sore so I didn't push it.
Will try this longest run of this season on Sunday after work.
Starting to feel a bit sick as well so I didn't swim either.
Need to eat, rest and sleep.
Thursday Sep 25, 2014 #
Cycling - Time Trial bike (LONG BIKE (6.5 hrs)) 6:31:40 [3] *** 192.0 km (2:02 / km) +923m 2:00 / km
ahr:128 max:153 slept:7.0 weight:163.2lbs (sick)
Max Power: 437 W
Max Avg Power (20 min): 190 W
Normalized Power (NP): 176 W
Intensity Factor (IF): 0.816
Training Stress Score (TSS): 409.5
FTP Setting: 216 W
Work: 3,707 kJ
Longest ride of the year. I threw in some efforts here and there ranging from 15 minutes down to 7 minutes.
Took the hilly sections easier and tried to manage efforts.
After a while, I couldn't get my HR up any more and I was pretty tired.
I knew that this was the base for the remainder of the long runs, so I wasn't worried about pace.
Proud of myself for doing this one.
Felt a bit of a cold coming on this morning though...
I probably could have used some salt. I did eat some salted peanuts around hour 4, but it kind of gave me bit of a stomach ache
1/2 a Cliff bar every hour 6*40 g CHO
1 gel = 20 g CHO
3 IMP = 1800 ml + 34*3 g CHO
1 Gatorade = 950 ml + 34 g CHO
1/2 Gatorade. = 500 ml + 34 g CHO
163.2 lbs to finish, no pre-ride weight. NEED TO LOSE MORE WEIGHT!!
Run - outside (Transition Run Z5-Z3) 28:30 [3] ** 5.25 km (5:26 / km) +36m 5:15 / km
ahr:141 max:151 shoes: Pearl Izumi
Otherwise felt pretty good on this one.
10 min Z4
10 min Z3
10 min Z2
1 8:15.1 1.61 5:08
2 8:50.7 1.61 5:30
3 8:56.3 1.61 5:33
4 2:28.2 0.43 5:41
Wednesday Sep 24, 2014 #
Cycling - Time Trial bike (3 Hour spin) 3:13:57 [3] * 90.0 km (2:09 / km) +515m 2:06 / km
ahr:121 max:146
Max Power: 414 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 167 W
Intensity Factor (IF): 0.772
Training Stress Score (TSS): 176.4
FTP Setting: 216 W
Work: 1,636 kJ
Was going to run 1 hour after this but didn't want to try and "make up the workout"
Swim - pool 45:00 [2] 2.0 km (22:30 / km)
500 kick
500 pull with paddles and buoys.
Tuesday Sep 23, 2014 #
Cycling - Time Trial bike (Easy Spin) 1:35:29 [2] * 41.06 km (2:20 / km) +325m 2:14 / km
ahr:116 max:143
Cycling - CX warm up/down (CX Race ) 14:08 [2] *** 3.02 km (4:41 / km) +53m 4:18 / km
ahr:138 max:157
Challenging course with 1 carry climb and 2 tight turns.
Cycling - CX (CX Race Tues Capilano) 25:25 [5] **** 7.88 km (3:14 / km) +143m 2:57 / km
ahr:168 max:183
I got left behind in the start but held on fairly well.
I'll have to work on this for next year, but I'm already looking forward to racing cross a bit more.
I may do another race this year for cross training.
Monday Sep 22, 2014 #
Strength, Core, Stretch (Lower Body work) 1:00:00 [3] **
A bit of core and a bit of stretching after.
Didn't go too hard as I knew I wanted to have good rides this week.
leg ext, ham curls, single leg squat, adductors, abductors,
3 x 2 Snatch work
Run - outside (Easy Run) 1:00:00 [3] ** 9.5 km (6:19 / km)
shoes: Asics Gel Trainers (4)
Done right before volunteering for the Climb for Symes.
Pushed it a bit on the way home.
Swim - pool (8x 400s) 1:10:00 [3] ** 4.0 km (17:30 / km)
8 x 400 on 7:00 holding 6:30 down to 6:22
1 x 400 pull w.d.
Felt alright for this one I think.
Maybe sluggish from the drive home yesterday from Oliver.