Training Log Archive: Carbons OffsetIn the 1 days ending Apr 9, 2019:
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Tuesday Apr 9, 2019 #
12 PM
Biking (Stationary bike) 30:00 [1]
Recovery spin
Strength (Core) 20:00 [2]
2 supermans with 25 lbs
Myotatic crunch with 7.5 lbs
Front plank 1:45, 1:30
Side planks 1:30
Cat vomit
Plus some stretching for the legs
Myotatic crunch with 7.5 lbs
Front plank 1:45, 1:30
Side planks 1:30
Cat vomit
Plus some stretching for the legs
6 PM
Biking (Spin class) 2:26:00 54.26 km (2:41 / km)
weight:65kg
(Must be a little dehydrated this morning, otherwise I think I would be a little heavier)
3x
5x 15 sec max accelerations, 45 sec easy
8 min FTP/E4
5 min E2 with rotating 10 rev spin ups seated
8 min FTP/E4
5 min E2 with rotating 10 revs standing up
Right back into the max accelerations again
A frickin’ hard night.
The goal of the max accelerations was to recruit as much muscle fibre as possible and keep increasing your max watts. Broke 850 watts in the last set.
1:32 <170W
:33 170-210W
:21 > 210W
Avg 132W
E1190
Avg cad 86 rpm
3x
5x 15 sec max accelerations, 45 sec easy
8 min FTP/E4
5 min E2 with rotating 10 rev spin ups seated
8 min FTP/E4
5 min E2 with rotating 10 revs standing up
Right back into the max accelerations again
A frickin’ hard night.
The goal of the max accelerations was to recruit as much muscle fibre as possible and keep increasing your max watts. Broke 850 watts in the last set.
1:32 <170W
:33 170-210W
:21 > 210W
Avg 132W
E1190
Avg cad 86 rpm