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Training Log Archive: redrider

In the 1 days ending May 16:

activity # timemileskm+m
  Cycling2 1:33:00 25.29(3:41) 40.7(2:17) 227
  Strength1 45:00
  Total2 2:18:00 25.29 40.7 227

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Th

Thursday May 16 #

11 AM

Cycling warm up/down 13:00 [1] 4.0 km (3:15 / km) +43m 3:05 / km
ahr:113 max:142

Strength 45:00 [2]

1. Single leg dead lift with a knee lift and heel raise 2x6x5kg
2. Backward lunges with a knee lift to a box 2x5x10kg
3. Box jump, followed by jump up 2x4
4. Transverse lunge and bringing knee up to a box with arm lift 2x4x10kg
5. Box jumps 2x4
6. One leg jumps up 2x3 per leg
7. Lat pull down 3x8x30kg
8. Arm activations 3x2x10 (2kg)
9. Side lifts 2x10x10kg
10. Back extension 2x10x10kg
11. Calf press 2x10x26kg
12. Abs

Cycling 12:00 [1] 4.0 km (3:00 / km)

6 PM

Cycling (TT) 1:08:00 [3] 32.7 km (2:05 / km) +184m 2:01 / km
ahr:127 max:156

15’+10’+6’ at Z3 (150-170w). Avg split power 167, 174, 189. Feeling pretty good. AP 143, NP 157.

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