In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Mod Bike||6|| 10:21:39|| 208.14||(20.1/h)|| 334.97||(32.3/h)|
| ||Weights||1|| 1:20:00|
| ||Total||7|| 11:41:39|| 208.14|| 334.97|
|averages - sleep:7 weight:177.1lbs|
Mod Bike (mod bike) 2:00:00  40.78 mi (20.4 mph)
ahr:129 max:152 slept:7.0 weight:178lbs
King Peak is 4x18-minute over-under intervals with 90-second valleys at 80% FTP and 3-minute peaks that ascend to either 95% or 100% of your FTP.
Endurance intervals between the over-unders fall at 60% FTP and are 12 minutes long.
Well I thought my legs would feel stronger but they did not, plus lots going on right now, so focus is thrown out the window too. Just trying to pedal and break a sweat.
Mod Bike (mod bike) 2:45:00  56.51 mi (20.5 mph)
ahr:130 max:149 slept:7.0 weight:175.4lbs
Balcony -1 is 2.75 hours of aerobic Endurance ranging from 50-80% FTP making it easy in intensity but difficult in its duration.
Tough workout sitting on the trainer for nearly 3hr. I like the power targets but still have a hard time dialing back in when reducing watts and trying to maintain a high cadence.
Mod Bike (mod bike) 1:25:00  28.17 mi (19.9 mph)
ahr:133 max:144 slept:6.75
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Phone shut off, had to restart the TR Program. All good, legs felt little tired but not to bad. Probably because I've backed off running and swimming a little.
Mod Bike (mod bike) 1:30:00  31.13 mi (20.8 mph)
ahr:135 max:162 slept:7.25 weight:178lbs
Huxley +1 is 4 sets of 3x3-minute Attack and Recover intervals that build on the brutality of Abott. The valleys range from 90-115% FTP for as long as 2.5 minutes while the surges force you to hold your watts between 135-150% FTP for 15-60 seconds. Very short, 1-minute recoveries separate intervals while 4-minute recoveries separate the sets of intervals.
This ride kept me honest and very challenging. I will incorporate this ride into my workouts along with Dade and Sweet Spot Training sprinkled in. The third part of each interval is hell, I do notice I can hold 350-360 with good spin and control, but once I go above it become very hard and feel myself mashing more. The 135-150% is very hard to reach and you only hold for 15 seconds so I think it's unrealistic with my type of trainer to hit the numbers
Mod Bike (mod bike) 1:16:39  24.08 mi (18.8 mph)
ahr:117 max:144 slept:6.75
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick and Pull pedaling drills.
Good recovery ride with heavy legs
Weights (weights) 1:20:00 
arms, chest, shoulders, core
Mod Bike (mod bike) 1:25:00  27.47 mi (19.4 mph)
ahr:131 max:161 slept:7.0
Dade +2 is four sets of 3x2-minute VO2max repeats at 120% FTP.
2 minutes of recovery fall between Intervals and 6 minutes of easy spinning separate each set.
Trying to get use to these intervals, working on my weakness, very tough, just taking it one day at a time.
|Training miles by activity|
all weeks |