Training Log Archive: OLIn the 7 days ending Feb 1, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Feb 1, 2015 #
XC skiing - classic (XC ski Canmore) 1:08:00 [2] ** 9.0 km (7:33 / km)
weight:168lbs
Hands were really cold to start then warmed up. Tried out the new gloves.
Need to check the weather for that day, it was windy as well.
Stopped lots but eventually got going and got stride.
Friday Jan 30, 2015 #
Cycling - Trainer (fluid) long (Descending Intervals) 2:00:00 [3] *** 59.4 km (2:01 / km)
ahr:134 max:147 slept:8.0 weight:165.8lbs
Max Power: 285 W
Max Avg Power (20 min): 183 W
Normalized Power (NP): 172 W
Intensity Factor (IF): 0.791
Training Stress Score (TSS): 124.5
FTP Setting: 218 W
Work: 1,215 kJ
20 min w.u., 4 x 15/45 s high cadence work
MAIN SET:
32 min at 80% FTP + 3 min recover
24 min at 80% FTP + 2 min recover
16 min at 8-% FTP + 1 min recover
8 min at 80% FTP
(tried to keep Watts at 180-184 for each interval, avg cad = 89, 140 HR avg.)
The last two intervals were tough, and I increased wattage by 1.
10 min recovery spin.
Thursday Jan 29, 2015 #
Run - Treadmill (6 x 4:1 (Hill : Core)) 1:00:00 [4] **** 6.05 mi (9:55 / mi)
ahr:144 max:167 slept:8.0 weight:166lbs shoes: Asics Gel Trainers (4)
6 x 4:1 Hill to Core work, start at 6% up to 7%.
10 min w.d
Crossfit (Sled and Battle ropes) 20:00 [4] ****
ahr:155 max:169
with battle ropes between each lap.
Strength, Core, Stretch 1:00:00 [4] ****
5 x 3 back squat (up to 245 lbs)
4 x 2 power clean (up to 155)
2 x 25 lat pull downs
Lunge Matrix (with around the world side lunges).
Banded knee one leg Bosu ball work.
Eversion band work.
Stretching
Wednesday Jan 28, 2015 #
Swim - pool (8 x 200) 40:00 [3] 2.2 km (18:11 / km)
400 w.u. 7:30
8 x 200 on 3:30, holding 3:07 down to 3:03.
Best set of 200's in a while. Good to do these on 3:30 interval.
Focus on a strong first 50 and then cruise the rest.
200 pull w.d.
Tuesday Jan 27, 2015 #
Cycling - Trainer (fluid) (Sprint to Failure) 1:00:00 [5] ***** 30.1 km (2:00 / km)
ahr:139 max:167 slept:5.0 weight:167lbs
Max Power: 316 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 196 W
Intensity Factor (IF): 0.901
Training Stress Score (TSS): 80.4
FTP Setting: 218 W
Work: 655 kJ
20 min Gearing pyramid w.u.
Main Set
5×6 min efforts with 2-min recoveries.
Efforts are as follows:
2 min at 85% (192 FTP watt goal) (=185-192 w, 90 rpm)
2 min at 100% (226 FTP watt goal) (=212 w, 93 rpm)
1 min at 110% (248 FTP watt goal) (=236-242 w, 97-99 rpm)
1 min at 120% (270 FTP watt goal) (=267-272 w, 103-104 rpm)
*Need to work on my sprinting*
-Tired after night shift, glad I got this one done and glad it was short.
-Had planned to swim and do weights later in the day but did too many errands.
Monday Jan 26, 2015 #
Crossfit 30:00 [4] ***
slept:6.0
100 lunges
1 mile row (7:30)
50 lunges
Swim - pool 30:00 [2] ** 1.5 km (20:00 / km)
800 pull (3/5 effort)
Swam at KSC LC pool