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Training Log: Flight

In the last 7 days:

activity # timemileskm+m
  Cycling5 6:50:44 88.48(4:39) 142.4(2:53)
  Strength Training2 2:30:00
  Total7 9:20:44 88.48 142.4
averages - sleep:8.9 rhr:50 weight:133lbs
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TuWeThFrSaSuMo

Sunday Feb 26 #

10 AM

Cycling long (Base pace + ) 1:53:47 [3] 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.

Saturday Feb 25 #

9 AM

Cycling (Fake tt20 ) 1:03:28 [3] 19.3 km (3:17 / km)
ahr:136 max:175

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.
1 PM

Cycling tempo (TT20) 1:05:45 [4] 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

Friday Feb 24 #

11 AM

Strength Training (Ash + Paul) 1:45:00 [4]

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

Thursday Feb 23 #

5 PM

Cycling tempo (3x 10 E4) 1:17:44 [4] 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

Wednesday Feb 22 #

12 PM

Strength Training (Squats ) 45:00 [3]

Tuesday Feb 21 #

6 PM

Cycling intervals (Ascending blocks ) 1:30:00 [4] 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.

Main Set:
1.) 6x (2min @ 200-210w + 2min @ 235-245w + 2min @ 270-280w + 4min easy spin).

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