2017年03月24日

Roller Bike 20mins

Today the HR's battery was low. I still remained the ache of knee and then avoided running as usual Friday.

Bike menu 12:20-12:40 on TT bike
up 5mins
VO2max 2mins 337W(HR:ave---bpm,max---bpm) Cad88 RI1min
VO2max 2mins 331W(HR:ave---bpm,max---bpm) Cad90 RI1min
VO2max 2mins 332W(HR:ave---bpm,max---bpm) Cad92 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.252W

posted by Hiro at 22:46| 愛知 ☀ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月23日

Swim 3,200m + Roller Bike 17mins

I have a lot of aches in my body these days. I couldn't do workouts enough.

Swim menu 6:51-7:45
up 150
IMS 12×50
drill 6×75
P 5×400 paddle,buoy
total 3,200m

Bike menu 12:15-12:35 on TT bike
up 5mins
hard 12×20secs(RI40secs) ave.523W
530,566,517,514,538,519,513,517,510,514,516,519


posted by Hiro at 23:11| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月22日

Jog 8km + Roller Bike 20mins + Run 10km

An ache of tendon of biceps femoris occurred again. I didn't feel anything when jogging in the morning but felt pain when running in the evening. It may be tendovaginitis.

Run menu 19:30-20:30
up jog 5mins
interval 10×400(RI200jog) 1'24.1-26.6
repetition 3×1000m(RI200walk) (3'33,37,36)

Bike menu 12:20-12:40 on TT bike
up 5mins
VO2max 2mins 325W(HR:ave149bpm,max164bpm) Cad89 RI1min
VO2max 2mins 325W(HR:ave152bpm,max167bpm) Cad91 RI1min
VO2max 2mins 320W(HR:ave157bpm,max170bpm) Cad91 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.265W



posted by Hiro at 22:39| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月21日

Swim 1,950m

It rained today. I always have to finish the swimming session for 15mins earlier than usual on a rainy day to go to work. I couldn't do any other workout today because of my business.

Swim menu 6:50-7:30
up 300
K 600
RLS 8×75
Sdown 6×75
total 1,950m

posted by Hiro at 21:03| 愛知 ☀ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月20日

Roller Bike 20mins

It was a national holiday today. I'd drank 2 litters of beer last night and thus couldn't do any workouts until evening. Then I pedaled on TT bike. I found ineffectiveness of pedaling and the wattage was 20W lower than on road bike at the same HR. I have to arrange saddle position and so on.

Bike menu 18:00-18:20 on TT bike
up 5mins
VO2max 2mins 326W(HR:ave151bpm,max161bpm) Cad84 RI1min
VO2max 2mins 326W(HR:ave153bpm,max165bpm) Cad86 RI1min
VO2max 2mins 318W(HR:ave157bpm,max168bpm) Cad87 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.252W

posted by Hiro at 18:59| 愛知 | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月19日

Jog 7km

I had to work all day long because of an academic meeting. So I just jogged 7km from my house to the venue in the early morning. Anyway I had a pain in my inner tendon of biceps femoris that hurt me during running.
posted by Hiro at 19:05| 愛知 | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年03月18日

Swim 3,600m + Run 5×1,000m

I had to work in daytime today and then swam in the early morning and ran at night.

Swim menu 6:50-8:00
BaKS 8×50
KS 600
ScuHUS 8×75
S 4×400,200
down 200
total 3,600m

Run menu 19:00-20:00
up jog 20mins
interval 5×1000m(RI200jog) (3'53,48,47,47,47)
down jog 10mins

posted by Hiro at 20:31| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする