Week 2

Comments

• Shaughn Simmons

  April 11, 2012 8:31AM

   

  My swim late afternoon: http://connect.garmin.com/activity/166991807

  
  

   

  
  

  Had 75’ 4 X 10s this morning.  The last one hurt because legs are fatigued…..  : 

  
  

   

  
  

  http://connect.garmin.com/activity/166991813

  
  

   

  
  

  28 miles on a 3% grade…………………………..

  
  

   

  
  

  Lap 2:

  
  

      Duration:           10:02

  
  

      Work:                173 kJ

  
  

      TSS:                  15.8 (intensity factor 0.972)

  
  

      Norm Power:    287

  
  

   

  
  

  Lap 4:

  
  

      Duration:           10:01

  
  

      Work:                174 kJ

  
  

      TSS:                  16 (intensity factor 0.977)

  
  

      Norm Power:    288

  
  

   

  
  

  Lap 6:

  
  

      Duration:           10:01

  
  

      Work:                173 kJ

  
  

      TSS:                  15.8 (intensity factor 0.974)

  
  

      Norm Power:    287

  
  

   

  
  

  Lap 8:

  
  

      Duration:           10:02

  
  

      Work:                172 kJ

  
  

      TSS:                  15.6 (intensity factor 0.967)

  
  

      Norm Power:    285

  
  

   

  
  

  Entire workout (229 watts):

  
  

      Duration:           1:15:32

  
  

      Work:                1038 kJ

  
  

      TSS:                  94.1 (intensity factor 0.866)

  
  

      Norm Power:    256

  
  

      Distance:          28.031 mi

  
  

                                Min      Max     Avg

  
  

      Power:              0          362      229      watts

  
  

      Heart Rate:       68        160      140      bpm

  
  

      Cadence:          32        162      83        rpm

  
  

      Speed:              0          28.5     22.3     mph

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• Shaughn Simmons

  April 13, 2012 11:36AM

  My Thurs long run: connect.garmin.com/activity/167285203 

   

  
  

  Have 3000M+ swim this afternoon and Wed brick run to make up.

  
  

  Keep pushing all!!

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• Shaughn Simmons

  April 14, 2012 10:44AM

   Friday p.m. 3,000M swim. Did a 1 X 1,600 50 hard/50 easy, 400 kick with fins, 1,000 pull 150 hard, 50 smooth. http://connect.garmin.com/activity/167894225

   

  
  

  Saturday 70 mile brick:  

  
  

   

  
  

  connect.garmin.com/activity/167894258

  
  

   

  
  

   

  
  

  2 X 20’(5’) then 5 X 15’ (2’) Z3 then 1 X 15’ Z2:

  
  

   

  
  

  Did 3 hours on the trainer – can you say Brutal? Was not comfortable with the wind and possibility of storms. Then ran:

  
  

   

  
  

  connect.garmin.com/activity/167894312

  
  

   

  
  

  Brutal to run after this intense of a bike. 240 TSS this morning with TSB sitting at -28……..

  
  

  Interval 1:

  
  

      Duration:               20:01

  
  

      TSS:                       31.5 (intensity factor 0.981)

  
  

      Norm Power:       289

  
  

  Interval 3:

  
  

      Duration:               20:00

  
  

      TSS:                       31.6 (intensity factor 0.98)

  
  

      Norm Power:          289

  
  

  Interval 5:

  
  

      Duration:               15:01

  
  

      TSS:                       16.7 (intensity factor 0.817)

  
  

     Norm Power:        241

  
  

  Interval 7:

  
  

      Duration:               15:02

  
  

      TSS:                       16.9 (intensity factor 0.829)

  
  

      Norm Power:          245

  
  

  Interval 9:

  
  

      Duration:               15:00

  
  

      TSS:                       17.2 (intensity factor 0.829)

  
  

      Norm Power:          245

  
  

  Interval 11:

  
  

      Duration:               15:00

  
  

      TSS:                       17.4 (intensity factor 0.837)

  
  

      Norm Power:          247

  
  

  Interval 13:

  
  

      Duration:               15:01

  
  

      TSS:                       17.3 (intensity factor 0.841)

  
  

      Norm Power:          248

  
  

  Interval 15:

  
  

      Duration:               15:01

  
  

      TSS:                       13.3 (intensity factor 0.735)

  
  

      Norm Power:          217

  
  

  Entire workout (225 watts):

  
  

      Duration:               3:00:50

  
  

      Work:                     2442 kJ

  
  

      TSS:                       199.6 (intensity factor 0.823)

  
  

      Norm Power:          243

  
  

      Distance:              66.619 mi

  
  

                                     Min     Max    Avg

  
  

      Power:                    0         335     225     watts

  
  

      Heart Rate:           85       167     145     bpm

  
  

      Cadence:               30       150     84       rpm

  
  

      Speed:                    0         28.6    22.1    mph

  
  

   

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• Shaughn Simmons

  April 15, 2012 5:36PM

   

  I did a run/bike brick today.  Headed out about 2:45 with two boys on bikes and did my Wed Brick run which included 1 mile at Z4:  http://connect.garmin.com/activity/168547614

  
  

   

  
  

  Then rode about 80 minutes with a 1 X 65’ Z3 block on the trainer…. : http://connect.garmin.com/activity/168547622  not fun…………  130 TSS today…..

  
  

   

  
  

  Lap 2:

  
  

      Duration:           1:05:04

  
  

      Work:                948 kJ

  
  

      TSS:                  73.8 (intensity factor 0.825)

  
  

      Norm Power:    243

  
  

     

  
  

  Entire workout (226 watts):

  
  

      Duration:           1:20:32

  
  

      Work:                1093 kJ

  
  

      TSS:                  84 (intensity factor 0.794)

  
  

      Norm Power:    234

  
  

      Distance:          29.23 mi

  
  

                                Min     Max    Avg

  
  

      Power:              0         300     226     watts

  
  

      Heart Rate:       99       147     139     bpm

  
  

      Cadence:          30       141     83       rpm

  
  

      Speed:              0         25.1    21.8    mph

  0