Training Log Archive: OLIn the 7 days ending May 12, 2019:
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Saturday May 11, 2019 #
4 PM
Swim - pool 45:00 [2] ** 2.3 km (19:34 / km)
Warm-Up 600m Easy, RPE4
8x25m S drills w/ 10s rest between drills
5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals (3 pull, 2 swim on 1:45 or 1:40)
8x75m Hard, RPE9 w/ 10" rest between intervals (1:06-1:08)
8x25m Sprints, fast, RPE10 on 30" (18-19")
Cool-Down 200m Easy pull
8x25m S drills w/ 10s rest between drills
5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals (3 pull, 2 swim on 1:45 or 1:40)
8x75m Hard, RPE9 w/ 10" rest between intervals (1:06-1:08)
8x25m Sprints, fast, RPE10 on 30" (18-19")
Cool-Down 200m Easy pull
Friday May 10, 2019 #
Strength, Core, Stretch 30 [1]
5 PM
Cycling - Trainer (fluid) (BLACK) 1:00:00 [2] ** 28.3 km (2:07 / km)
ahr:126 max:147
Various drills, light hill, speed endurance, standing & RPM work
Felt good.
Gearing was a mix of 6th-8th gear in small ring. 7th gear is becoming more comfortable.
-Ate lots of sugar today (donut, canteen) & minimal water.
Woke up feeling really tired so skipped the planned swim. However,
Stretching may have been helpful for easy watts & a good ride today.
Felt good.
Gearing was a mix of 6th-8th gear in small ring. 7th gear is becoming more comfortable.
-Ate lots of sugar today (donut, canteen) & minimal water.
Woke up feeling really tired so skipped the planned swim. However,
Stretching may have been helpful for easy watts & a good ride today.
Thursday May 9, 2019 #
5 AM
Cycling - Trainer (fluid) (DEERHORN) 1:00:00 [4] **** 29.3 km (2:03 / km)
ahr:145 max:166
Tough but manageable. Various new drills added in throughout (one hand, standing, hill work). Done in small ring 7th & 8th gear, primarily in upright position.
Deerhorn utilizes another form of over-under intervals with 2 sets of 4x5-minute Criss-Cross intervals.
The 2-minute valleys are spent between 92-94% FTP and the surges push you up to 103-107% FTP for 30 seconds at a time as each interval criss-crosses your FTP.
1 minute of recovery separates the intervals and 4 minutes of recovery separate the 2 sets.
Deerhorn utilizes another form of over-under intervals with 2 sets of 4x5-minute Criss-Cross intervals.
The 2-minute valleys are spent between 92-94% FTP and the surges push you up to 103-107% FTP for 30 seconds at a time as each interval criss-crosses your FTP.
1 minute of recovery separates the intervals and 4 minutes of recovery separate the 2 sets.
10 AM
Physio, Chiro, IMS.. (Chiropractic) 20:00 [0]
Shockwave and adjustment
Wednesday May 8, 2019 #
5 AM
Swim - pool 1:00:00 [3] ** 3.25 km (18:28 / km)
Warm-Up
300m Easy, RPE4
300 k
3 x 200 e neg split on 3:30 (308-306)
4 x 100 as 50k/50e
8x25m k on 30"
400m e pull
8 x 25 e
400 IM
Cool-Down 450 pull
300m Easy, RPE4
300 k
3 x 200 e neg split on 3:30 (308-306)
4 x 100 as 50k/50e
8x25m k on 30"
400m e pull
8 x 25 e
400 IM
Cool-Down 450 pull
4 PM
Cycling - Trainer (fluid) (MOKELUMME) 1:00:00 [1] * 27.3 km (2:12 / km)
ahr:126 max:145 slept:5.0
Mokelumne is 1 hour of aerobic Endurance riding mostly spent at 65% FTP and includes 2x20-second sprints.
Tuesday May 7, 2019 #
7 AM
Physio, Chiro, IMS.. (Body Restoration) 30:00 [0]
Needles, shockwave, heat
Got needles on bottom of right foot today.
L shoulder was junky too
Got needles on bottom of right foot today.
L shoulder was junky too
9 AM
Cycling - Trainer (fluid) (MATTHES +1) 1:16:06 [4] *** 35.4 km (2:09 / km)
ahr:143 max:166
Matthes +1 is three sets of 3x3-minute VO2max repeats at 115%FTP.
3 minutes of recovery falls between intervals and 6 minutes of easy spinning separates the sets.
Try to keep your cadence high, 90-100rpm is recommended.
Mostly done in small ring, 8th gear.
Mostly done in Aero position.
3 minutes of recovery falls between intervals and 6 minutes of easy spinning separates the sets.
Try to keep your cadence high, 90-100rpm is recommended.
Mostly done in small ring, 8th gear.
Mostly done in Aero position.