Training Log: Flight
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||5|| 6:50:44|| 88.48||(4:39)|| 142.4||(2:53)|
| ||Strength Training||2|| 2:30:00|
| ||Total||7|| 9:20:44|| 88.48|| 142.4|
|averages - sleep:8.9 rhr:50 weight:133lbs|
Cycling long (Base pace + ) 1:53:47  36.5 km (3:07 / km)
ahr:134 max:183 rhr:48 slept:8.5
Did a TT3 and a TT1 just after the warm up. Had 12 min between them
TT3 was 332 (up from 306) -I waited too long to up shift. My HR only hit 183 which is pretty low for a 3 min TT
TT1 was 419 (this had some good tire slip on the jump with power growing steadily through the minute)
Then I just pedaled around.
Cycling (Fake tt20 ) 1:03:28  19.3 km (3:17 / km)
Tried to do my tt20 in the Saturday morning class but people were being annoying and it was distracting so I left to go do it at home.
Cycling tempo (TT20) 1:05:45  23.1 km (2:51 / km)
ahr:150 max:185 rhr:52 weight:133lbs
After food and a 90min nap I did my TT20 for real
Average was basically the same as nov at 242 which isn't bad considering a 1.5kg weight drop and being sick for 3 straight weeks
Strength Training (Ash + Paul) 1:45:00 
Included on bike.
Alternating split quay jumps with high cadence
Then heavy lifts with heavy gear.
My jumps were higher after spinning. By a significant amount. Like 4 inches
Cycling tempo (3x 10 E4) 1:17:44  29.0 km (2:41 / km)
ahr:150 max:181 slept:9.5
3 x 10min E4
Averaged 230 for the first and 232 for the next 2
Strength Training (Squats ) 45:00 
Cycling intervals (Ascending blocks ) 1:30:00  34.5 km (2:37 / km)
ahr:150 max:180 slept:8.75
Same set as last thursday.
This time my Ave HR was 4 beats lower, max was 6 beats lower and I went 6km further.
1.) 6x (2min @ 200-210w + 2min @ 235-245w + 2min @ 270-280w + 4min easy spin).
all weeks |