Training Log: Len
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Trail Jogging | 5 | 3:04:04 | 14.3 | (4.7/h) | 23.01 | (7.5/h) | | | | | |
| Cycling | 2 | 1:47:27 | 22.8 | (12.7/h) | 36.69 | (20.5/h) | | | | | |
| Swimming | 2 | 1:35:27 | 0.95 | | 1.52 | | | | | | |
| Body Workouts | 2 | 1:08:40 | | | | | | | | | |
| Total | 11 | 7:35:38 | 38.05 | | 61.23 | | | | | | |
averages - rhr:47 |
10 AM
Trail Jogging 1:05:00 [3] 4.5 mi (4.2 mph)
ahr:100 max:118 shoes: inov8 Trailtalon 235
Tri workout
long easy run... zone 1 :(
completed with 70% execution
11 AM
Body Workouts (Pilates) 30:40 [3]
ahr:84 max:118
right after run
cut some of the leg move reps in half
9 AM
Swimming 10:00 [3] 0.2 mi (49:59 / mi)
ahr:104 max:128 shoes: Red GB
Thought I started Tri workout but just went into regular swim. Decided to stop and restart using Tri workout
Swimming 48:52 [3]
ahr:124 max:169 shoes: Red GB
Olympic Triathlon Level 2 W02D1
after 350yds of pre warm up
10 AM
Body Workouts (Pilates) 38:00 [3]
ahr:78 max:112 rhr:47
n-
10-15-20 pushups ( a struggle today)
1 PM
Trail Jogging 28:00 [3] 4.57 km (9.8 kph)
ahr:128 max:149 shoes: inov8 Trailtalon 235
2 minute warm up
10 30 second sprints with 40 sec walk recovery
~ 2km run to finish
2 PM
Cycling 1:17:12 [3] 12.3 mi (9.6 mph)
ahr:96 max:114
Tri - training W01D6a-Bike/Run Brick
Another "difficult" outing as I needed to bike in a zone 1 heart rate. Using what I learned from running yesterday I was able to complete the workout with 81% accuracy. Yayee
3 PM
Trail Jogging 36:04 [3] 2.83 mi (4.7 mph)
ahr:105 max:112 shoes: inov8 Trailtalon 235
Run part of brick after 75 minute bike and this was supposed to be in zone 1 as well but I discarded that notion shortly into the run and just did my best without trying to reduce it at all.... 10% on execution.
Note
REVELATION:
while running and trying to maintain a zone 1 heart rate (90 - 102 bpm)
I recalled a podcast on swimming mistakes I recently watched. Two of them were holding your breath at any point and kicking too hard.
Holding breath decreases O2 to body and its ability to function optimally.
Kicking too hard uses too much O2 for leg muscles which are not as effective as upper body power.
It made sense that less O2 in the blood would require the heart to pump faster to supply the higher O2 requirement. I started working on fuller, deeper breaths and was able to drop my heart rate about 8 - 10 bpm (from zone 2.2 down to 1.8 and even 1.6)
I never considered this before but am anxious to see its effects on longer events. ... Q: If I'm feeling fatigued going uphill in an adventure race, can deeper breathing helf eliviate that feeling?
5 PM
Trail Jogging 44:30 [3] 5.04 km (6.8 kph)
ahr:105 max:114 shoes: inov8 Trailtalon 235
Tri training - W01D5-Easy Run (HR zones 1) wtf???
very difficult to run in zone one but I did have a revelation about breathing and heart rate which i put in today's note.
Garmin says I was 47% effective in maintaining a zone 1 heart rate which I take as a huge victory.
9 AM
Swimming 36:35 [3] 1.2 km (30:29 / km)
ahr:95 max:144 shoes: Red GB
Started level 2 Olympic tri training W1D4
must have messed up laps as 2 out of 3 times I was on the opposite end of the pool from the kickboard
10 AM
Cycling (indoor) 30:15 [3] 10.5 mi (20.8 mph)
ahr:136 max:156
Bike at Y right after swim
3 min warm up then 100+ rpm at Load15 , 14, 13 for 20 - 25 minutes
11 AM
Trail Jogging (treadmill) 10:30 [3] 1.0 mi (5.7 mph)
ahr:132 max:149 shoes: NB All Terrain
Right off bike and onto treadmill to get feel of transition
« Earlier
- Apr 20 [0w, 2d]: ? - DVOA Willows & Skunk Hollow
- May 4 [2w, 2d]: Y - Eastern Shore Sprint 6-Hour Adventure Race
- May 17 [4w, 1d]: Y - New River Rush Adventure Race
- Jun 1 [6w, 2d]: Y - Tug Hill Extreme Adventure
- Jun 8 [7w, 2d]: ? - DVOA Tyler State Park
- Jun 29 [10w, 2d]: Y - The Longest Day
- Jul 13 [12w, 2d]: Y - Maine Summer Adventure Race
- Aug 4 [15w, 3d]: Y - Steelman Racing Triathlon
- Sep 7 [20w, 2d]: Y - Shenandoah River AR
- Nov 17 [30w, 3d]: Y - DVOA Mount Penn - Pagoda
- Nov 24 [31w, 3d]: ? - DVOA Batsto - Rescheduled from Mar 30.
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