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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 6:45 48:03 430:53 Actual Time 4:26 28:11 411:18 Swim 2600 m 6200 m 102970.67 m Bike 40.23 km 211.4 km 4125.69 km Run 13.06 km 97.19 km 903.01 km X-Train - 0 km 0 km MTB - 38.37 km 307.72 km Strength - 0 km 0 km Brick - - 218.46 km Race - - 0 km Day Off - - 0 km Walk - - 4.83 km Other - - 30.93 km Week's Comments: Soreness in my: Caused by: How I felt this week: 0 MONDAY 11/16/2009       You have no workouts today TUESDAY  11/17/2009   Sleep: 4   Fatigue: 1   Stress: 5   Soreness: 2   Pulse:    Weight: 189.399993896484 Workout 1     Type: Run     Code: E2b     Planned Duration: 0:30 Workout Description: Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher. Coach's Comments: none Athlete Comments: Easy run. Feeling very solid. Workout Data   Run Distance 4.02km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:25 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-124 Zone 2: Aerobic 0 125-133 Zone 3: Tempo 0 134-139 Zone 4: SubThreshold 0 140-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-155 Zone 5C: Anaerobic Capacity 0 156-255 Workout 2     Type: Swim     Code: S1a     Planned Duration: 0:45 Workout Description: Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM! Coach's Comments: none Athlete Comments: 200 wu. 600 drills. 200 cd. Feeling a little more aero in the water Workout Data   Swim Distance 1000m Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:32 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-119 Zone 2: Aerobic 0 120-129 Zone 3: Tempo 0 130-137 Zone 4: SubThreshold 0 138-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-154 Zone 5C: Anaerobic Capacity 0 155-255 WEDNESDAY  11/18/2009   Sleep: 2   Fatigue: 1   Stress: 5   Soreness: 2   Pulse: N/A   Weight: 188.800003051758 Workout 1     Type: Bike     Code: MAF Bike     Planned Duration: 0:00 Workout Description: MAF bike TT at 180-age+5. 45 minute effort after wu. 15 min. Cooldown. Monitor progress Coach's Comments: none Athlete Comments: Spin class. Good class. Felt good to get HR up Workout Data   Bike Distance 40.23km Bike Rosalita Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time 9:15:00 AM Total Time 1:14 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 14.917 0-115 Zone 2: Aerobic 17.833 116-129 Zone 3: Tempo 5.117 130-136 Zone 4: SubThreshold 1.267 137-145 Zone 5A: SuperThreshold 0 146-148 Zone 5B: Aerobic Capacity 0 149-153 Zone 5C: Anaerobic Capacity 0 154-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: Medium TM run. Feel really good. Workout Data   Run Distance 5.69km Bike Shoes Kayano's Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time 10:37:00 AM Total Time 0:40 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 1.633 0-124 Zone 2: Aerobic 13.383 125-133 Zone 3: Tempo 14.333 134-139 Zone 4: SubThreshold 10.45 140-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-155 Zone 5C: Anaerobic Capacity 0 156-255 Workout 3     Type: Swim     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: none Workout Data   Swim Distance 400m Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:30 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-119 Zone 2: Aerobic 0 120-129 Zone 3: Tempo 0 130-137 Zone 4: SubThreshold 0 138-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-154 Zone 5C: Anaerobic Capacity 0 155-255 THURSDAY  11/19/2009   Sleep: 3   Fatigue: 4   Stress: 6   Soreness: 4   Pulse: N/A   Weight: 187.8 Workout 1     Type: Swim     Code: S1a     Planned Duration: 0:30 Workout Description: Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM! Coach's Comments: none Athlete Comments: Good swim. Did 20 minutes of catch up with fins transitioning to a long smooth pull stroke. Really felt efficient. Workout Data   Swim Distance 1200m Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:45 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-119 Zone 2: Aerobic 0 120-129 Zone 3: Tempo 0 130-137 Zone 4: SubThreshold 0 138-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-154 Zone 5C: Anaerobic Capacity 0 155-255 Workout 2     Type: Run     Code: E1a     Planned Duration: 0:45 Workout Description: Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone. Coach's Comments: none Athlete Comments: Easy run. Feel good. Workout Data   Run Distance 3.35km Bike Shoes Distance S Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:20 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-124 Zone 2: Aerobic 0 125-133 Zone 3: Tempo 0 134-139 Zone 4: SubThreshold 0 140-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-155 Zone 5C: Anaerobic Capacity 0 156-255 FRIDAY  11/20/2009   Sleep: 5   Fatigue:    Stress: 3   Soreness: 1   Pulse:    Weight: 187 Workout 1     Type: Bike     Code: E1e     Planned Duration: 2:00 Workout Description: Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm. Coach's Comments: none Athlete Comments: none Workout Data   Bike Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-115 Zone 2: Aerobic 0 116-129 Zone 3: Tempo 0 130-136 Zone 4: SubThreshold 0 137-145 Zone 5A: SuperThreshold 0 146-148 Zone 5B: Aerobic Capacity 0 149-153 Zone 5C: Anaerobic Capacity 0 154-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: none Workout Data   Run Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-124 Zone 2: Aerobic 0 125-133 Zone 3: Tempo 0 134-139 Zone 4: SubThreshold 0 140-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-155 Zone 5C: Anaerobic Capacity 0 156-255 SATURDAY  11/21/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Swim     Code: MAF swim     Planned Duration: 1:00 Workout Description: MAF TT at 180-age+5. 30 min test. 10 min wu. 10 min cooldown Coach's Comments: none Athlete Comments: none Workout Data   Swim Distance 0m Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-119 Zone 2: Aerobic 0 120-129 Zone 3: Tempo 0 130-137 Zone 4: SubThreshold 0 138-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-154 Zone 5C: Anaerobic Capacity 0 155-255 SUNDAY  11/22/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Run     Code: MAF     Planned Duration: 1:15 Workout Description: 1 mile warm-up. 5 miles on track or treadmill at 180-age+5. Record pace at each mile. 1 mile cooldown. Coach's Comments: none Athlete Comments: none Workout Data   Run Distance 0km Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-124 Zone 2: Aerobic 0 125-133 Zone 3: Tempo 0 134-139 Zone 4: SubThreshold 0 140-146 Zone 5A: SuperThrehold 0 147-150 Zone 5B: Aerobic Capacity 0 151-155 Zone 5C: Anaerobic Capacity 0 156-255