Training Log Archive: OLIn the 7 days ending Oct 1, 2018:
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Monday Oct 1, 2018 #
Physio, Chiro, IMS.. 45:00 [0]
Sunday Sep 30, 2018 #
Run - outside (Long Run) 1:44:46 [3] ** 11.3 mi (9:16 / mi) +273m 8:37 / mi
ahr:139 max:157 weight:166.4lbs shoes: Asics Gel Trainers 21 (Orange)
Actively stretched at 30' intervals & that is the plan during the race.
Achilles a bit tight during steep climbs.
Saturday Sep 29, 2018 #
Strength, Core, Stretch 1:30:00 [3] **
Psoas
Glutes.
Stretching.
No calves.
Foam rolling and stretching at work later in the day for a half hour.
Friday Sep 28, 2018 #
Swim - pool 50:00 [1] * 2.8 km (17:51 / km)
swim is as: 100 hard, 250 race pace, 50 hard. take 30 sec rest after each 450.
(1800)
pull set: 25 easy/25 hard, 50 easy/50 hard, 75 hard/75 easy, 100 easy/100 hard, 75 hard/75 easy, 50 easy/50 hard, 25easy/25 hard.
Out of breath again, felt heavy in the water.
Swam at Millenium place and the water was hot again.
Thursday Sep 27, 2018 #
Cycling - Trainer (fluid) (Freddy Kinetic 10) 1:10:00 [3] ** 20.1 mi (3:29 / mi)
ahr:133 max:156
intervals 2-4: 10 minutes Steady State* + 5 minutes easy spinning. Repeat 3 times.
Interval 5: 10-minute easy spinning cool down
*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4) (218-252 watts).
Legs still tired & jello from cumulative fatigue. Couldn't really get nor maintain high speeds on this one. 200-210 watt average for work portions.
I've also been riding the grey kinetic trainer, so it may be off & I'm not used to this one. Anyways, this is probably the last trainer ride before Kona.
Cycling - Trainer (fluid) (Trainer Buildup 3) 1:00:00 [4] **** 17.6 mi (3:25 / mi)
ahr:134 max:154
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time
Dialed back effort on this one.
120, 140, 160, 180, 200 watt goal for the build.
250-300 watt goal for the hard portion.
Wednesday Sep 26, 2018 #
Swim - pool 1:00:00 [2] ** 3.1 km (19:21 / km)
slept:6.5
warm up - 600 reverse IM
3x 150m - descend the last 50 of each interval
600 pull
2x 150 descend 1-2
400 pull
1x 150 - build
200 pull
-400 IM w.d
Felt much better today. Pool is colder.
Strokes felt good and technique was good.
Physio, Chiro, IMS.. (Massage) 1:30:00 [0]
Tuesday Sep 25, 2018 #
Cycling - Time Trial bike (Long Bike) 4:00:00 [3] *** 119.0 km (2:01 / km) +540m 1:58 / km
ahr:130 slept:5.0 weight:164.5lbs
3 x 20' at Tempo w 5-10 min rest
5-4-3-2-1-1-2-3-4-5 minutes at hard effort with equal rest between each interval.
Run - outside (Transition Run) 32:51 [3] ** 3.82 mi (8:36 / mi) +170m 7:33 / mi
ahr:145 max:152 shoes: Asics Gel Trainers 21 (Orange)
20' at 1/2 IM pace
easy jog home the rest of the way.
Felt good for the 30' then started to fade.