Wednesday
Swim 2200 yards during lunch
Bike right after work 3 hours easy pace for endurance.
Entire workout (142 watts):
Duration: 3:01:15
Work: 1529 kJ
TSS: 164 (intensity factor 0.74)
Norm Power: 152
VI: 1.07
Distance: 58.228 mi
Min Max Avg
Power: 0 698 142 watts
Cadence: 29 113 84 rpm
Speed: 0 32.9 19.4 mph
Pace 1:49 0:00 3:06 min/mi
Hub Torque: 0 495 53 lb-in
Crank Torque: 0 898 149 lb-in
Thursday off for personal reasons
Friday
Run 5.1 miles easy pace
Bike 1:20 out to Beck and 7 mile road, moderage pace. Antonio hooked up with me.
Run 5.1 miles again moderate pace
Power-Tap #1:
Duration: 1:20:47
Work: 737 kJ
TSS: 93.4 (intensity factor 0.842)
Norm Power: 173
VI: 1.11
Distance: 25.641 mi
Min Max Avg
Power: 0 404 155 watts
Cadence: 33 105 85 rpm
Speed: 0 33.9 19.2 mph
Pace 1:46 0:00 3:08 min/mi
Hub Torque: 0 365 59 lb-in
Crank Torque: 0 581 167 lb-in
Saturday
Swim 2 laps of Trout Lake ~ 3000 yards ~ 60 minutes
Bike 2 hours on Hilly Island Lake Kensington route. Rode with Antonio again.
Entire workout (145 watts):
Duration: 2:09:48
Work: 1127 kJ
TSS: 150 (intensity factor 0.834)
Norm Power: 171
VI: 1.18
Distance: 41.008 mi
Min Max Avg
Power: 0 555 145 watts
Cadence: 34 105 84 rpm
Speed: 0 34.7 19.0 mph
Pace 1:44 0:00 3:10 min/mi
Hub Torque: 0 292 61 lb-in
Crank Torque: 0 565 162 lb-in
Saturday, August 30, 2008
Wednesday, August 27, 2008
Tuesday 8/26
A little tired but still good. Just this week and the next untill I let off for Pineman.
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Tuesday, August 26, 2008
Monday 8/25
Run 5.2 miles on the Hilly route at lunch. Uneventfull, a little tired so I didn't push any of the hills, kept training stress down a bit and made the run just junk miles.
Swim 3050 meters at LTF Commerce
400 warm up
300 pull
7X150 quick :15 rest
8X100 Base intervals :10 rest
12X25 kick :07 to :10 rest
200 cool down
Felt fairly strong and motivated knowing I was done for the day when the swim was done.
Swim 3050 meters at LTF Commerce
400 warm up
300 pull
7X150 quick :15 rest
8X100 Base intervals :10 rest
12X25 kick :07 to :10 rest
200 cool down
Felt fairly strong and motivated knowing I was done for the day when the swim was done.
Friday and the weekend
Friday I kept it easy and just swam 3200 meters
Saturday
Swim 1 lap of Trout Lake
Bike 2 hours in hills ~37 miles
Run 1.8 miles, I was so tired and out of energy
Sunday
Take pictures at the Island Lake Triathlon that Karen was in.
Run 14.7 miles 2:06:53 at Island Lake.
Started from Kent Lake parking lot and ran the Blue MTB trail which started 2.5 miles away.
It was hot and humid, a very nice day to run on the trail where 75% of the run was well shaded. Felt fairly strong and liked the fact that I was only running that day. Not having to work beforehand helped too.
I liked the format for the week and will be doing that again with the longer ride on wednesday and long run on sunday.
Saturday
Swim 1 lap of Trout Lake
Bike 2 hours in hills ~37 miles
Run 1.8 miles, I was so tired and out of energy
Sunday
Take pictures at the Island Lake Triathlon that Karen was in.
Run 14.7 miles 2:06:53 at Island Lake.
Started from Kent Lake parking lot and ran the Blue MTB trail which started 2.5 miles away.
It was hot and humid, a very nice day to run on the trail where 75% of the run was well shaded. Felt fairly strong and liked the fact that I was only running that day. Not having to work beforehand helped too.
I liked the format for the week and will be doing that again with the longer ride on wednesday and long run on sunday.
Friday, August 22, 2008
Thursday
We went out to Island lake so Karen could try out some race wheels and get in some uninterupted training. We got out there a little later than I had hoped but got the work done.
Run 5.1 miles after work ~ 42 minutes of easy/mod running
Bike 1 lap at Island Lake ~14 miles
Run 45 minutes ~ 5.4 miles Started easy then built up to M pace
Run 5.1 miles after work ~ 42 minutes of easy/mod running
Bike 1 lap at Island Lake ~14 miles
Run 45 minutes ~ 5.4 miles Started easy then built up to M pace
Thursday, August 21, 2008
Wednesday
Changed up a bit like I said I would
Swim during lunch, didn't get as far as I wanted to but still got in some work
2100 meters
400 warm up
300 pull w/paddles work on form
7X200 on 3:35
Bike on Hines keeping the intensity low to moderate, stayed in the 150's for the first half then 160's for the second half. Did my usual sprint on Merriman Rd at the end and got that 800+ watts. Still have not beat the light yet but it's the closest I've been. I just need a couple more seconds
Entire workout (146 watts):
Duration: 3:02:57
Work: 1581 kJ
TSS: 174 (intensity factor 0.762)
Norm Power: 156
VI: 1.07
Distance: 60.271 mi
Min Max Avg
Power: 0 817 146 watts
Cadence: 35 106 85 rpm
Speed: 0 32.8 19.9 mph
Pace 1:50 0:00 3:01 min/mi
Hub Torque: 0 505 53 lb-in
Crank Torque: 0 920 152 lb-in
Swim during lunch, didn't get as far as I wanted to but still got in some work
2100 meters
400 warm up
300 pull w/paddles work on form
7X200 on 3:35
Bike on Hines keeping the intensity low to moderate, stayed in the 150's for the first half then 160's for the second half. Did my usual sprint on Merriman Rd at the end and got that 800+ watts. Still have not beat the light yet but it's the closest I've been. I just need a couple more seconds
Entire workout (146 watts):
Duration: 3:02:57
Work: 1581 kJ
TSS: 174 (intensity factor 0.762)
Norm Power: 156
VI: 1.07
Distance: 60.271 mi
Min Max Avg
Power: 0 817 146 watts
Cadence: 35 106 85 rpm
Speed: 0 32.8 19.9 mph
Pace 1:50 0:00 3:01 min/mi
Hub Torque: 0 505 53 lb-in
Crank Torque: 0 920 152 lb-in
Wednesday, August 20, 2008
Monday Tuesday
Monday
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Monday, August 18, 2008
I know it's been a while
Yes, I've been slacking...on both the blog and training side but still having fun.
Since I wrote last I've raced Muncie, Waterloo, Steelhead and Sylvania
Muncie 5:07 ...Good trial, at too late the night before, learned from that mistake
Waterloo the next day... Just racing Bernie, had a lot of fun
Steelhead Duathlon 4:39 ... Not very happy about the race, still a good day and came in as planned.
Sylvania Oly 2:15.xx ... Good day, personal best on that course, windy so the bike was a little bit slower than usual plus I was a bit tired from Steelhead the week before.
Next race planned is Pineman provided training goes as planned. I've got to put in a solid 3 weeks of training before the race and not taper so much. I think I taped too much before Steelhead.
Going to shake the training plan up some and move around my long bike and run. New basic week goes as follows. Highest priority of the day goes to the training in Bold
Mon Run, Swim
Tue Run, Bike, Run
Wed Swim, Bike long
Thu Bike, Run
Fri Swim, Run
Sat Swim OW, Bike intervals, Run LT
Sun Run long
Since I wrote last I've raced Muncie, Waterloo, Steelhead and Sylvania
Muncie 5:07 ...Good trial, at too late the night before, learned from that mistake
Waterloo the next day... Just racing Bernie, had a lot of fun
Steelhead Duathlon 4:39 ... Not very happy about the race, still a good day and came in as planned.
Sylvania Oly 2:15.xx ... Good day, personal best on that course, windy so the bike was a little bit slower than usual plus I was a bit tired from Steelhead the week before.
Next race planned is Pineman provided training goes as planned. I've got to put in a solid 3 weeks of training before the race and not taper so much. I think I taped too much before Steelhead.
Going to shake the training plan up some and move around my long bike and run. New basic week goes as follows. Highest priority of the day goes to the training in Bold
Mon Run, Swim
Tue Run, Bike, Run
Wed Swim, Bike long
Thu Bike, Run
Fri Swim, Run
Sat Swim OW, Bike intervals, Run LT
Sun Run long
Subscribe to:
Posts (Atom)