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Training Log: Flight

In the last 7 days:

activity # timemileskm+m
  Cycling4 10:22:14 107.75 173.4 2111
  Strength Training2 55:00
  Total6 11:17:14 107.75 173.4 2111
averages - sleep:8.5 rhr:51 weight:132lbs
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WeThFrSaSuMoTu

Monday Apr 24 #

12 PM

Strength Training (Squat for Lunch) 25:00 [3]

5 PM

Cycling intervals (E4 diminishing ) 1:31:00 [3] 32.0 km (2:51 / km)
ahr:143 max:169 rhr:43 slept:9.5

Same a spot last week.
2 times through

9min E4
3 off
7 min E4
2 off
5 min E4
1 off
3 min E4
5 off

Target was higher than last week. Held Ave 5 watts higher while both max and Ave HR were about 7 beats lower.

Saturday Apr 22 #

10 AM

Cycling intervals (KB ride ) 2:58:00 [3] +641m
ahr:138 max:177 rhr:54 slept:8.5

Rode out to edworthy to meet KB.
3 repeats up
New best time of 3:38

"Easy" ride out to springbank
2x 10min TT 6ish min between.

Was supposed to be 4 blocks.
Couldn't get my legs moving fast enough to get my HR about E3. Ugh.
Went home and took a nap.

Super windy day.

Friday Apr 21 #

10 AM

Cycling long (Birthday bike bash) 3:58:14 [3] 101.0 km (2:22 / km) +974m 2:15 / km
ahr:140 max:179 rhr:56 slept:7.5 weight:132lbs

Birthday bikes with janelle.
It was rainy and windy but we had a load of fun.
Stopped for coffee in pridis. Got a guy to take our picture and had a coffee + cookie.
Then the rain stopped which was pretty great. Still chilly so we lit up the ride home with a straight shot on the highway.

Janelle surprised me with cake and beer! It was great.

Wednesday Apr 19 #

3 PM

Strength Training 30:00 [2]

Deadlifts and core
6 PM

Cycling hills (Paul's birthday hill hell) 1:55:00 [3] 40.4 km (2:51 / km) +496m 2:41 / km
ahr:134 max:182

6x up edworthy
Best time 3:41 (that's 23sec faster than last years best time)
Worst time 4:07 (rep 5 which was only 3 sec slower than last years best time).
I got cold and it got dark.

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Killing the climbs 5  
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