In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||bike||7|| 10:19:20|| 239.7||(23.2/h)|| 385.76||(37.4/h)|
| ||Total||7|| 10:19:20|| 239.7||(2:35)|| 385.76||(1:36)|
bike 2:00:00  45.26 mi (22.6 mph)
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.
bike 2:00:00  45.51 mi (22.8 mph)
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.
bike 1:30:00  34.33 mi (22.9 mph)
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.
bike 2:00:00  45.18 mi (22.6 mph)
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.
bike 1:30:00  33.94 mi (22.6 mph)
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.
bike 1:00:00  27.97 mi (28.0 mph)
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.
bike 19:20  7.51 mi (23.3 mph)
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.
|Training miles by activity|
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