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Training Log Archive: OL

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 5:15:00 91.11(3:27) 146.62(2:09)
  Cycling - Road bike1 3:45:00 57.97(3:53) 93.3(2:25)
  Swim - pool2 1:45:00 3.29(31:53) 5.3(19:49)
  Physio, Chiro, IMS..2 1:00:00
  Strength, Core, Stretch1 40:00
  Run - Treadmill1 20:00 2.0(10:00) 3.22(6:13)
  Total10 12:45:00 154.37 248.44
  [1-5]8 11:45:00
averages - sleep:4 weight:165.8lbs

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

Cycling - Road bike 3:45:00 [3] ** 93.3 km (2:25 / km)
ahr:131 max:160

Ride from Jasper to Maligne Lake and Back.

I can tell I haven't been doing hill work.
weak on hills but not as bad as I thought.
Low back was weak and sore after.

First ride on C3, I like the electronic shifting as well as disc brakes, however I need a new saddle

Thursday May 16, 2019 #

6 AM

Cycling - Trainer (fluid) (BIG MOUNTAIN) 3:00:00 [2] ** 82.3 km (2:11 / km)
ahr:135 max:155

Big Mountain is 3 hours of Aerobic Endurance riding spent between 65-75% FTP.

Goals
Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen, metabolizing fat for energy, and sparing sugar stores for more intense efforts
1 PM

Run - Treadmill 20:00 [1] 2.0 mi (10:00 / mi)
shoes: On Cloud 1 Black/Grey

Light run on treadmill, 20'
2 PM

Strength, Core, Stretch (Strength Work) 40:00 [3] ***

Strength and stretching

Wednesday May 15, 2019 #

5 AM

Swim - pool 45:00 [2] ** 2.1 km (21:26 / km)

4 x 250 kick w flippers. Y &, e kick, front and back.
4 x 50 e drill w flippers
2 x 200 SBSF kick
8 x 50 y 3R 3L 5full by 25 m.
7 AM

Cycling - Trainer (fluid) (SCYLLA) 1:00:00 [4] **** 29.4 km (2:02 / km)
ahr:147 max:170

Scylla is 3x12-minute over-under intervals alternating between 2 minutes at 97% FTP and 1 minute at 103% FTP with 6-minute recoveries between intervals.

Try to keep your cadence above 85rpm, preferably above 95rpm.

90% done in 8th gear, between 97-103 RPM. Better choice of gearing and I have seemed to adapt to the bigger gear.
Last set done in Aero position.
12 PM

Physio, Chiro, IMS.. (Flex Chiropractic) 20:00 [0]

Tuesday May 14, 2019 #

5 AM

Swim - pool 1:00:00 [3] ** 3.2 km (18:45 / km)

400 e, 400 IM drill
2 x 200 IM on 4:00 (3:30s)
2 x 200 e neg split 3:20 (3:03s)
4 x 100 e 1:45 (1:26s)
8 x 50 on 55" (41-43s)
2 x 200 IM (3:21s)
400 e pull

Swam at Kinsmen downtown.
Felt really good. Took a bit of extra rest between intervals , seemed to help during shorter free work.
10 AM

Physio, Chiro, IMS.. (Body Restoration) 40:00 [0]

Shock wave both feet
Needles
Heat

Monday May 13, 2019 #

8 AM

Cycling - Trainer (fluid) (SHORTOFF +2) 1:15:00 [4] **** 21.7 mi (3:27 / mi)
ahr:143 max:167 slept:4.0 weight:165.8lbs

Shortoff +2 consists of 2 sets of 3x4.5-minute VO2max intervals between 112-116% FTP.

Recovery between intervals is 4.5 minutes long and recovery between sets of intervals is 8 minutes long

Tough to hang on in the final efforts, and at the last few minute(s).

Last 2 of 6 intervals were in aero.
Brutal night shift, lots of yawning in the start.
An Americano may have saved this ride.
Probably will be better next time.

Cycling is getting better.

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