Training Log: Flight
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||4|| 5:30:00|| 83.89||(3:56)|| 135.0||(2:27)|
| ||Strength Training||1|| 1:00:00|| 1.0||(1:00:01)|| 1.61||(37:17)|
| ||Running||1|| 25:52|| 2.69||(9:37)|| 4.33||(5:58)|| 66|
| ||Total||6|| 6:55:52|| 87.58||(4:45)|| 140.94||(2:57)|| 66|
|averages - sleep:8.5 weight:139lbs|
Cycling intervals (Spin class ) 1:50:00  58.6 km (1:53 / km)
Cycling (Rollers) 1:20:00  32.0 km (2:30 / km)
Practiced taking one hand off and doing stuff like going in a pocket, wiping sweat off my face, getting water but failing and almost falling.
Then going into the drops and failing and actually falling.
Strength Training (Strength with ash) 1:00:00  1.0 mi (1:00:01 / mi)
6 bar weight only (45lbs)
6 @ 65lbs
6 @ 75lbs
4 @ 90lbs
4 @ 100
4 @ 110
The split squats
3x 6 per side
15min WD on bike
Cycling intervals (3433+) 1:40:00  34.5 km (2:54 / km)
ahr:145 max:192 slept:8.0
We did a lot of cadence up and down. 30 on 30 off building for the one being 100 -> 125 in 5 rom increments then back down 4x through.
6min rest between
On the first 2 rest periods I did a 400watt TT. Wind up from stopped (took about 6 sec) then held as long as I could, which was 1min each time.
Paul says I should have someone else time or try to push past when the watts drop off and see if I can keep bringing it back. If the drop off is less than 10 sec it counts.
I screwed myself a bit on the first and over shot my wind up by about 60 watts...I think that shattered me a bit
I'll do it again in a few weeks.
New TT3 target is 400 watts.
It's likely impossible for this year. But just think about if it isn't?
Running hills (Bridgecrescent hill laps) 25:52  4.33 km (5:58 / km) +66m 5:33 / km
ahr:152 max:170 slept:8.0 weight:139lbs shoes: Zante -NB
Now is the time in my off month where I have to tell myself that 10lbs weight gain is normal and good and will soon become muscle.
No one else can see it.
It's part of the training plan.
Everyone has it
Still my brain does not like.
Cycling (Drills) 40:00  9.9 km (4:02 / km)
ahr:129 max:150 slept:9.5
Still super tired this week.
all weeks |