Workout Overview
1
A - Rest
2
C - Alviso crit with insta flat :/
3
B - Morning Ride
4
B - Morning Run
5
B - Burpee session
6
C - Lunch Ride
7
B - Afternoon Swim
8
B - Evening Swim
9
B - Morning Run
10
B - Lunch Ride
11
D - Static stretch and walk
12
A - Morning Ride
13
A - Morning Run
14
A - Lunch Swim
15
D - Rest
16
C - Morning Ride
17
F - Rest
18
B - Afternoon Run
19
A - Lunch Ride
20
C - Morning Ride
21
B - Afternoon Swim
22
B - Lunch Ride
23
A - Morning Swim
24
B - Death ride 🥵
25
F - Afternoon Run
26
A - Morning Ride
27
B - Alviso
28
A - Morning Run
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Day
Rating
Daily Journal Workout
Workout Date
Workout Name
Type
Workout Description
How did it go?
Moving Time
Average Heart Rate
Distance in Miles
Pace per Mile
Average Speed in Mph
Average Watts
Total Elevation Gain in Ft
Average Cadence
Suffer Score
Activity analysis link
Use this workout to track progress
Strava link
Monday
A - means you felt like Superman and had plenty in reserve
July 6, 2020
7/6/2020
Rest
Recovery
  • Walked for 20ish minutes
  • Stretched and rolled out in the park for 35 ish minutes
  • Played golf for about 40 minutes
1:30
Tuesday
C - means you did the workout but felt flat or off
July 7, 2020
7/7/2020
Alviso crit with insta flat :/
Ride
  • Endurance/tempo ride
  • First crit ever and it was very humbling
  • Instantly red-lined and got dropped and was a bit embarassed/imposter syndrome
  • Nagging left thigh pain after the hard effort in the crit
  • Regardless of crit result, legs felt a bit dead and I didn't have my pop, possibly due to this being a recovery week so I'll only do these races on Build/Specificity weeks
  • Moving forward my goal is to stay with the pact 1 lap more than the previous week. Need to work on riding corners fast and r fast road bumps
1:48:14
147.7
32.3
3:21
17.92
148.5
322
45
/analysis/
Wednesday
B - means it was a good workout. You completed the task with no problem
July 8, 2020
7/8/2020
Morning Ride
Ride

A little bit reluctant to get the legs turning over, but felt good and felt fresh after finishing

33:25
116.3
9.0
3:44
16.09
103.1
95
5
/analysis/
Thursday
B - means it was a good workout. You completed the task with no problem
July 9, 2020
7/9/2020
Morning Run
Run
  • run felt strong
  • Did pre run lower back warm and activation and felt no discomfort in left thigh
  • drifted a decent amount into z3 but I’m not 100% on my actual hr zones. I need to get it figured out to be 100% sure my training is at the intensity I plan it and that I know my tempo zones when I add intensity #question what are my exact hr zones
  • #learning as long as I have progression in my volume, have A and B workout ratings, I am getting better. Tweaking volume and intensity while maintaining my A and B ratings can bring better
46:07
146.6
5.1
9:08
6.57
16
89.9
11
/pace-analysis
Thursday
B - means it was a good workout. You completed the task with no problem
July 9, 2020
7/9/2020
Burpee session
Strength and conditioning
  • 5 minute warm up
  • 3 sets of
  • 10 x double squat single push up burpee + 1 extra set
  • 5 x navy seals
  • 95 squats
  • 85 push ups
0:35
Friday
C - means you did the workout but felt flat or off
July 10, 2020
7/10/2020
Lunch Ride
Ride
  • Very hot so I redlined half way thru the ride
  • nagging left leg hamstring discomfort towards end of ride
  • didn’t do any active/dynamic warm ups before
  • kept it mostly aerobic
1:57:16
141.6
26.6
4:25
13.59
109.3
1578
32
/analysis/
Friday
B - means it was a good workout. You completed the task with no problem
July 10, 2020
7/10/2020
Afternoon Swim
Swim
  • Exploratory swim for the tri race
  • took it really easy rpe 3/10
  • focused on long strokes and keeping non-breathing arm up for as long as possible
  • felt a lot more comfortable/fluid than the last lake swims in Tahoe and the pool
22:44
0.5
46:24
1.29
0
22.7
/analysis/
Saturday
B - means it was a good workout. You completed the task with no problem
July 11, 2020
7/11/2020
Evening Swim
Swim
  • easy
  • worked on technique
  • felt out of breath every 50
  • did 25s and 50s focusing on stroke and keeping arms up while breathing
  • hands in a box technique
  • twisting the body sideways with each stroke
47:11
0.9
52:42
1.14
0
17.9
/analysis/
Sunday
B - means it was a good workout. You completed the task with no problem
July 12, 2020
7/12/2020
Morning Run
Run
  • Run felt strong
  • focused on strides and cadence
  • treated the run as a meditation practice where I bring my mind back to my cadence and form the whole time
  • did dynamic back warm up before run, I can still kind of feel my thigh being tight
  • pretty hot run
1:29:18
149.2
8.4
10:37
5.65
20
86.9
22
/pace-analysis
Tuesday
B - means it was a good workout. You completed the task with no problem
July 14, 2020
7/14/2020
Lunch Ride
Ride

Went well. Hung on for another lap before red lining and getting dropped. Slight discomfort on the ride back in my left hamstring

1:45:44
144.1
31.0
3:24
17.61
147.7
282
36
/analysis/
Tuesday
D - means you could not finish the planned workout or had to reduce it
July 14, 2020
7/14/2020
Static stretch and walk
Static stretch and walk

Didn't have the energy, stomach was burning, so skipped strength training session and instead walked for 25ish minutes and static stretches for another 25

0:45
Wednesday
A - means you felt like Superman and had plenty in reserve
July 15, 2020
7/15/2020
Morning Ride
Ride
  • Z1/recovery only
  • felt strong and had plenty of energy to continue
  • very refreshing ride
1:23:18
118.0
16.7
5:00
12.02
108.1
1270
12
https://www.strava.com/activities/3766350627/analysis/
https://www.strava.com/activities/3766350627
Thursday
A - means you felt like Superman and had plenty in reserve
July 16, 2020
7/16/2020
Morning Run
Run
  • Felt strong
  • Hit a bit of a hard spot towards middle where I had to dig a bit
  • Kept it mostly aerobic max although I drifted a bit into zone x
  • Did a couple of Z3 pick ups
  • Was a bit slower, likely due to longer ride yesterday
1:22:07
149.6
8.3
9:51
6.09
16
87.6
20
https://www.strava.com/activities/3771221212/pace-analysis
7/16/2020
https://www.strava.com/activities/3771221212
Thursday
A - means you felt like Superman and had plenty in reserve
July 16, 2020
7/16/2020
Lunch Swim
Swim
  • Went better than last time
  • Focused on stroke
  • Was able to do 100 150s much smoother now without gassing
45:03
1.1
39:37
1.51
0
18.1
https://www.strava.com/activities/3772672318/analysis/
https://www.strava.com/activities/3772672318
Friday
D - means you could not finish the planned workout or had to reduce it
July 17, 2020
7/17/2020
Rest
Rest

After getting my blood drawn and working, I felt really tired and didn’t want to move or stretch or exercise at all


felt super tired by end of day so pretty much just sat around all day

Saturday
C - means you did the workout but felt flat or off
July 18, 2020
7/18/2020
Morning Ride
Ride
  • Felt good in the beginning
  • pretty hot
  • ate only a gummy
  • ran low on water
  • felt really bonked, over heated, and dehydrated in the end
  • a real struggle to finish
4:28:35
64.5
4:10
14.41
240.1
3976
https://www.strava.com/activities/3782662511/analysis/
https://www.strava.com/activities/3782662511
Sunday
F - means you could not train that day due to fatigue or illness
July 19, 2020
7/19/2020
Rest
Rest

Missed my workout. Felt like shit, slept terrible, and had migraines all day

Monday
B - means it was a good workout. You completed the task with no problem
July 20, 2020
7/20/2020
Afternoon Run
Run

Medium steady Z1/Z2 run

  • Went good and strong
  • Pretty hot out ~ 82 degrees
  • Legs were a bit sore on the uphill
  • Heat was a pretty wearing towards the end and I had a small headache once in the car
  • Aimed to replace a bit of yesterday's missed long run
1:11:08
146.4
6.8
10:31
5.70
459
84.2
17
https://www.strava.com/activities/3792964816/pace-analysis
https://www.strava.com/activities/3792964816
Tuesday
A - means you felt like Superman and had plenty in reserve
July 21, 2020
7/21/2020
Lunch Ride
Ride

Alviso crit

Z1/Z2 going there

Tempo/high intensity ~22 minutes

Z1/Z2 coming back

Went great

Felt super strong

Redlined and almost got dropped on lap 4

Hung in mostly until mechanical failure

Got lapped once and re-joined


1:59:09
146.9
37.4
3:11
18.81
169.2
308
57
https://www.strava.com/activities/3797559896/analysis/
https://www.strava.com/activities/3797559896
Wednesday
C - means you did the workout but felt flat or off
July 22, 2020
7/22/2020
Morning Ride
Ride

Easy recovery spin

Went ok, fell flat

Had a hard time starting the ride

After warm up still struggled to put power thru the legs so cut it short

47:19
110.2
10.5
4:31
13.29
82.2
318
6
https://www.strava.com/activities/3801034524/analysis/
https://www.strava.com/activities/3801034524
Thursday
B - means it was a good workout. You completed the task with no problem
7/23/2020
Afternoon Swim
Swim
47:36
1.1
41:55
1.43
0
18.1
51
https://www.strava.com/activities/3809183473/analysis/
https://www.strava.com/activities/3809183473
Friday
B - means it was a good workout. You completed the task with no problem
7/24/2020
Lunch Ride
Ride
59:09
118.1
13.0
4:34
13.15
97.8
617
9
https://www.strava.com/activities/3809182640/analysis/
https://www.strava.com/activities/3809182640
Saturday
A - means you felt like Superman and had plenty in reserve
7/25/2020
Morning Swim
Swim
36:42
1.2
30:29
1.97
0
26.7
39
https://www.strava.com/activities/3816032607/analysis/
https://www.strava.com/activities/3816032607
Saturday
B - means it was a good workout. You completed the task with no problem
7/25/2020
Death ride 🥵
Ride
4:04:56
152.1
62.0
3:57
15.18
134.7
3586
129
https://www.strava.com/activities/3816036042/analysis/
https://www.strava.com/activities/3816036042
Saturday
F - means you could not train that day due to fatigue or illness
7/25/2020
Afternoon Run
Run
22:49
141.5
1.5
14:59
4.00
39
70.0
6
https://www.strava.com/activities/3829584254/pace-analysis
https://www.strava.com/activities/3829584254
Monday
A - means you felt like Superman and had plenty in reserve
July 27, 2020
7/27/2020
Morning Ride
Ride

Steady Z1 with some Z2 efforts

Felt smooth and strong

A bit of right knee arthritis pain about 3/4 thru during the steady efforts

1:56:04
134.8
34.0
3:25
17.57
128.0
89
27
https://www.strava.com/activities/3821953233/analysis/
https://www.strava.com/activities/3821953233
Tuesday
B - means it was a good workout. You completed the task with no problem
July 28, 2020
7/28/2020
Alviso
Ride

Z1/Z2 ride there and back 40ish minutes

Z3/4/5 interval during crit

  • Went ok
  • Got dropped 4-5 laps in due to hanging too far to the back and other ppl in front losing the wheel in front of me
  • Lesson learned: stick in the back in the first couple of laps, but start moving up after that to the back of the mid pack to avoid getting dropped due to others falling off. Pick a couple ppl I know that can hang and stick with them and keep a wheel until I rotate off to the left
2:02:58
143.9
36.5
3:22
17.81
312.3
315
55
https://www.strava.com/activities/3829594379/analysis/
https://www.strava.com/activities/3829594379
Wednesday
A - means you felt like Superman and had plenty in reserve
7/29/2020
Morning Run
Run

Recovery run

Felt nice and easy

Felt better after

Tried to open legs for tomorrows endurance/tempo session

37:05
123.1
3.1
12:01
4.99
7
83.0
6
https://www.strava.com/activities/3833451498/pace-analysis
https://www.strava.com/activities/3833451498
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