Training Log: Flight
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||4|| 10:22:14|| 107.75|| 173.4|| 2111|
| ||Strength Training||2|| 55:00|
| ||Total||6|| 11:17:14|| 107.75|| 173.4|| 2111|
|averages - sleep:8.5 rhr:51 weight:132lbs|
Strength Training (Squat for Lunch) 25:00 
Cycling intervals (E4 diminishing ) 1:31:00  32.0 km (2:51 / km)
ahr:143 max:169 rhr:43 slept:9.5
Same a spot last week.
2 times through
7 min E4
5 min E4
3 min E4
Target was higher than last week. Held Ave 5 watts higher while both max and Ave HR were about 7 beats lower.
Cycling intervals (KB ride ) 2:58:00  +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.
Cycling long (Birthday bike bash) 3:58:14  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.
Strength Training 30:00 
Deadlifts and core
Cycling hills (Paul's birthday hill hell) 1:55:00  40.4 km (2:51 / km) +496m 2:41 / km
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.
all weeks |