Training Log Archive: Carbons OffsetIn the 7 days ending Dec 10, 2017:
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Saturday Dec 9, 2017 #
Note
slept:9.0 weight:65.5kg
14.8
Thursday Dec 7, 2017 #
Note
Fighting a cold. Oh well.
Wednesday Dec 6, 2017 #
6 PM
Strength 40:00 [3]
shoes: Asics Gel DS Trainer (light bl
Warm up (lunge stretches, scorpions, jog). Sprained toe was okay with the jog, maybe a little better than last week.
Squats, 7 sets of 2. Weight per side: 10,15,20,25,30,30,30.
Put more emphasis on shrugging the neck during set up before unracking the bar. This may have helped a little more with keeping the bar from pressing on the collarbone. It felt like 30 was the collarbone limit this week (versus 25 last week). Legs aren't nearing their max, so still holding the pause at the bottom.
Bulgarian split squats. 5x5
Weight per side of barbell: 0, 5, 10, 15, 15. Both of the last two sets had small wobbles or fails.
Shoulder press with barbell, 5x5
Just the bar. Next week, start increasing weight.
Facepulls with machine set to 15 (lbs?), doing these now instead of blackbirds. 3 sets of 12.
Toes to bar. Got halfway again although one was about 3/4. Did two sets of four.
Squats, 7 sets of 2. Weight per side: 10,15,20,25,30,30,30.
Put more emphasis on shrugging the neck during set up before unracking the bar. This may have helped a little more with keeping the bar from pressing on the collarbone. It felt like 30 was the collarbone limit this week (versus 25 last week). Legs aren't nearing their max, so still holding the pause at the bottom.
Bulgarian split squats. 5x5
Weight per side of barbell: 0, 5, 10, 15, 15. Both of the last two sets had small wobbles or fails.
Shoulder press with barbell, 5x5
Just the bar. Next week, start increasing weight.
Facepulls with machine set to 15 (lbs?), doing these now instead of blackbirds. 3 sets of 12.
Toes to bar. Got halfway again although one was about 3/4. Did two sets of four.
Tuesday Dec 5, 2017 #
Note
weight:66.5kg
16.0
6 PM
Biking (Spin class) 2:08:00 [3] 51.0 km (2:31 / km)
Warm up (in Resistance mode, at 25%):
5 min easy
3 min Low E2
3 min mid E3
3 min Sweet Spot (E3/E4 cusp)
3 min Low E4
3 min High E4
Main set (in Level mode, at level 2):
4 min high E4/Low MAP (first two minutes in high E4, last two minutes in low MAP)
4 min easy
8 min mid-high E4 (first 4 minutes in mid E4 at two different cadences, last 4 minutes in high E4 at two different cadences)
8 min easy
16 min mid E3/low E4 (with cadence and gear changes ever two minutes to keep it from being too boring, progressing from mid E3 to low E4)
10 min easy
Final set (in Target Watts (ergo) mode, at Sweet Spot (E3/E4 cusp):
4 x (3 min@95 rpm, 2 min@105 rpm, 1 min@110 rpm, 30 sec@115 rpm)
(no rest between, the 3 min@95 rpm is where you are supposed to recover. The first two times through felt tough, the last two times through felt doable and felt like there was some recovery at 95 rpm).
Finished with 5 flushes of spinning up a little.
Avg cad 98 rpm
E 985
:19 > 210W
:34 170-210W
1:15 <170W
Avg 125W
5 min easy
3 min Low E2
3 min mid E3
3 min Sweet Spot (E3/E4 cusp)
3 min Low E4
3 min High E4
Main set (in Level mode, at level 2):
4 min high E4/Low MAP (first two minutes in high E4, last two minutes in low MAP)
4 min easy
8 min mid-high E4 (first 4 minutes in mid E4 at two different cadences, last 4 minutes in high E4 at two different cadences)
8 min easy
16 min mid E3/low E4 (with cadence and gear changes ever two minutes to keep it from being too boring, progressing from mid E3 to low E4)
10 min easy
Final set (in Target Watts (ergo) mode, at Sweet Spot (E3/E4 cusp):
4 x (3 min@95 rpm, 2 min@105 rpm, 1 min@110 rpm, 30 sec@115 rpm)
(no rest between, the 3 min@95 rpm is where you are supposed to recover. The first two times through felt tough, the last two times through felt doable and felt like there was some recovery at 95 rpm).
Finished with 5 flushes of spinning up a little.
Avg cad 98 rpm
E 985
:19 > 210W
:34 170-210W
1:15 <170W
Avg 125W
Monday Dec 4, 2017 #
Note
weight:66.1kg
15.7
5 PM
Biking (Rollers ) 50:00 [2] 27.0 km (1:51 / km)
Changed to the PowerTap wheel and put a new chain and cassette on. Ran through all the gears, shifting is still good and the drivetrain runs just a little smoother.
Watts on the PowerTap seemed about right; hadn't recalibrated or zeroed.
Watts on the PowerTap seemed about right; hadn't recalibrated or zeroed.