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View album1st things 1st...
July 6
July 5
- 1h 20m 28s
- 21.20 miles
- 15.81 Mi/hr
recovery ride
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Entire ride (113w):
Work:540 kJ
TSS:32 (IF 0.49)
Norm Power:127
Min Max Avg
Power:0 428 113 watts
Cadence:26 109 88 rpm
Speed:2.4 22.9 15.81 mph
July 4
- 2h 27m
- 40.28 miles
- 16.44 Mi/hr
easy/steady ride
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Entire ride (134w):
Work: 1188 kJ
TSS: 86.1 (IF 0.592)
Norm Power: 154
Min Max Avg
Power:0 406 134 watts
Cadence:29 111 88 rpm
Speed:2.4 29.1 16.4 mph
Torque:0 245 56 lb-in
- 30m
- 3.50 miles
- 08m 34s /Mi
recovery run light jog
July 3
- 2h 53m 18s
- 53.50 miles
- 18.52 Mi/hr
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
- 26m 25s
- 3.46 miles
- 07m 38s /Mi
Transition Run at easy pace (zone 1)
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
My friends
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WU: All easy.
500, 200K
MS:
5 x 100 mod (10").
1 min rest.
5 x 100 mod (10").
1 min rest.
5 x 100 mod (10").
1 min rest.
5 x 100 mod (10").
SWIM SUMMARY: jeeeeezzz my swim suck right now. Most 100s were on the 1:22-1:25 min valley. I really don’t know what’s going on, and it is definitely not over training cuz I am doing well on biking and great running. I don't feel tire, moody or unmotivated but I don't feel like swimming cuz I can barely break 1:20 right now when a few weeks I was doing 1:15s no prob. *sigh* I need to figure it out cuz it is frustrating as hell, anyway I bagged my swim as I was feeling very upset and cut it 1000 Yd short