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View album1st things 1st...
July 3
July 2
- 1h 10m 43s
- 10.18 miles
- 06m 57s /Mi
1:30 "basic" long run. Easy pace. FORM and turnover. All Z2
Do not worry about pace. Concentrate on running comfortably and with good form throughout.
July 1
- 3h 59m 04s
- 70.00 miles
- 17.57 Mi/hr
Long ride
Entire ride (149w):
Duration: 3:59:04
Work: 2132 kJ
TSS: 164.8 (IF 0.645)
Norm Power: 168
Min Max Avg
Power: 0 468 149 watts
Cadence: 23 133 91 rpm
Speed:0 37.2 17.57 mph
Torque: 0 31 60 lb-in
BIKE SUMMARY: Something is still off. I felt like sh!t through the whole ride. Legs felt sore like I’ve been doing lots of workouts (which I haven’t) I was very uncomfortable on my bike (which I haven’t change the fit) and I wanted to stop since mile 15. It was very hot for NE 85+ with lots of wind (up to 22 mph) so that didn’t help at all. I try to stay positive and enjoy my ride but it never happened. Originally I was going to ride 90+ miles but I didn’t have the mental strength so I cut it short. Oh well, I hope I am just draining my body from bad workouts ;)
June 30
- 30m
- 3.50 miles
- 08m 34s /Mi
easy recovery run
June 29
- 42m
- 2600.00 yards
- 01m 37s /100 yards
WU: 400E, 200 buoy, 100K,
MS: 6x100 DSC (20") 50K
500E, 600 buoy,
CD: 150E
SWIM SUMMARY: Another bad day at the pool. Still feeling “BLA” I guess. I am not tired at all which is the weird part I just couldn't get into any rhythm and I was like out of sequence as my swim stroke seemed very awkward. Anyway while doing the 100 YD descending sets I couldn’t get my speed pass 1:19 min so right away I knew something was off cuz all out I can got faster than that. Oh well I adjusted my swim, took my watch off and just cover most of the distance…
Another day feeling BLAH... I bagged my run so that's the 2nd workout in two day which is weird for me. I did have a nice dinner and took a nap. I am hoping to feel back to normal tomorrow so I can get back to my training which is pretty much the only thing that keeps me sane!
June 28
- Stretching
- 20m
June 27
- 55m
- 8.20 miles
- 06m 42s /Mi
10K Time Trial at the Harvard University track
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WU: 1.6K light jog
MS: 10K ALL OUT!
CD: 1.6K light jog/walk
- 53m 46s
- 3000.00 yards
- 01m 47s /100 yards
WU: 300S, 200P/P, 4x50K (RI:15)
MS: 8x50 as 25Drill/25Swim (RI:10), 3x300DSC each 300 (RI:45), 4x150E/S/H each 50 (RI:25)
CD: 400S
SWIM SUMMARY: 1st 300E on 4:12 min, 2nd 300S on 4:00 min, 3rd 300Tpace on 3:50 min, 150s on 2:00 min.
RUN SUMMARY: I managed to post an "OK" time considering I chose a hot and windy day to do my TT ;-) naaa no excuses, I did what I did and it was very tough! I wanted to go sub 33 min for the 10K but came 20 sec short. Numbers: 10K time trial, 33:20 min (5:22 pace) avg HR for last 23:20 min >> 184 - I negative split the 2nd half by 15 sec
Towards the 2nd half the heat was really getting to me and I couldn't push any harder in the last 1.6K
Nevertheless I am quite happy with this time cuz I just reviewed my total volume (hrs/miles) for the year and I am only averaging 70+ miles or like 10 hrs a month! Isn't it kind of low? I know I've been working on bike/swim a lot but I think I should be at the very least on the 110-120 miles a month... I'll talk about this with my coach...
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Long ride just below HIM pace (200 watts) with 10 min at FTP and 15 min at HIM pace
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Entire ride (172w):
Work: 1781 kJ
TSS: 166.5 (IF 0.761)
Norm Power: 198
Min Max Avg
Power:0 501 172 watts
Cadence: 30 122 92 rpm
Speed:0 32.9 18.5 mph
Torque:0 258 64 lb-in
Power-Tap #1:
Duration: 11:10
TSS:19.1 (IF 1.014)
Norm Power: 264
Distance: 4.292 mi
Min Max Avg
Power:0 433 250 watts
Heart Rate:140 178 165 bpm
Cadence:78 116 101 rpm
Speed:15.7 32.9 23.1 mph
Power-Tap #2:
Duration: 14:12
TSS:16.9 (IF 0.846)
Norm Power:220
Distance: 5.018 mi
Min Max Avg
Power:0 366 213 watts
Heart Rate:145 169 158 bpm
Cadence: 45 109 94 rpm
Speed:10.5 27.2 21.2 mph
Transition Run at easy pace (zone 1)