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Training Log: artsosa

In the last 7 days:

activity # timemileskm+ft
  bike7 10:19:20 239.7(23.2/h) 385.76(37.4/h)
  Total7 10:19:20 239.7(2:35) 385.76(1:36)
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Sunday Feb 25 #

8 AM

bike 2:00:00 [3] 45.26 mi (22.6 mph)
ahr:136 max:160

Antelope +5 is 7x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.


This ride on Tired legs this was my 13th straight day of biking. I have a rest day tomorrow and my legs are feeling it right now.

I do this same ride minus 1 repeat on Tuesday.

Saturday Feb 24 #

7 AM

bike 2:00:00 [3] 45.51 mi (22.8 mph)
ahr:144 max:164

Tallac +3 is 5x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 5-minute recoveries between intervals.

Solid workout today on tired legs, my 12th straight day biking.
One more day of pretty much the same thing and then I get a rest day.
I can feel the strength endurance coming.

Friday Feb 23 #

7 AM

bike 1:30:00 [3] 34.33 mi (22.9 mph)
ahr:135 max:154

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Felt pretty good doing this aerobic ride, my 11th straight day biking.

Tomorrow and Sunday are the big days and then rest on Monday.

Feeling good!

Thursday Feb 22 #

7 AM

bike 2:00:00 [3] 45.18 mi (22.6 mph)
ahr:140 max:164

Hunter -1 is made up of 3x20-minute intervals between 88-92% FTP interrupted with brief, 1-minute recovery valleys at the midpoint of each interval.

8-minute recoveries fall between intervals.

This was similar to yesterdays work out except no little peaks and also a little higher wattage on the intervals and a little longer break in between. I liked this one.

Wednesday Feb 21 #

7 AM

bike 1:30:00 [3] 33.94 mi (22.6 mph)
ahr:146 max:165

Carillon +1 consists of 3 sets of 2x10-minute Criss-Cross intervals ranging between 88-90% FTP during the 2-minute valleys & 92-95% FTP during the 30-second surges as each interval weaves back & forth across the Sweet Spot power range.

1 minute of recovery separates the intervals & 5 minutes of recovery separate the 2 sets.

This one was tough my legs felt tired from the get go but I got it done. I liked this workout with the drills.

Tuesday Feb 20 #

8 AM

bike 1:00:00 [3] 27.97 mi (28.0 mph)
ahr:127 max:152

this was supposed to be the 20min FTP test but just rode it regular as I did the Ramp Test X yesterday. I just rode at about 210W for the 20min and it felt really easy. I had a cadence of about 100rpm during that period. It ended up being perfect as yesterdays ride was a 30TSS and today it was 50TSS. If I had ridden this all out it was supposed to be a 80 TSS ride.

I also notice that my slope/resistance is still off I was spinning the 12 at 100rpm and just generating under 220W. I need to increase that a big more as well.

Feeling good the plan starts tomorrow. after this week it will be 13 straight days of biking before I rest on Monday.

Monday Feb 19 #

8 AM

bike 19:20 [5] 7.51 mi (23.3 mph)
ahr:138 max:183

Ramp Test X today!

Did this same test 6 weeks ago my FTP increased 18W in those 6 weeks.

This time I did the test on tired legs. This was my 7th straight day of biking. Legs felt tired in the morning and I felt it on the trainer. I thought I was going to do worse than the last test. I started to feel the pain and I wasn't even as far along as last time. I just kept going and then went passed the step at which I failed last time and kept going. I ended up with an FTP of where I thought I should be according to my workouts.

Two things really stuck out to me the first one is that I can now tolerate pain to a higher degree and the 2nd one is that I have now developed a higher cadence.

My cadence last test was 81 this time it was 97.

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