Training Log Archive: Carbons OffsetIn the 7 days ending Mar 16, 2018:
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Friday Mar 16, 2018 #
Note
weight:66.5kg
15.9
6 PM
Biking (Spin) 2:14:00 [3] 44.15 km (3:02 / km)
Did one of the homework training session from our spin class coach, via TrainingPeaks. Yep, this is my exciting Friday nIght, I'm so cool.
The prescribed warm up was only 20 minutes and I didn't feel ready to raise the intensity yet. I kept trying but still felt tired from previous workouts a couple of days ago (should have done a recovery workout the day after those harder workouts). After an hour, I figured this would just be a recovery ride, but then I decided to try one of the intervals. It felt gross but I more or less got it done, so I decided to do the rest.
About 1 hour of E2
Then 6 x 3 min high MAP, 3 min easy
The last few easy intervals were longer than 3 min
15 min high E2 / low E3
5-10 min easy.
Watched the Netflix documentary "Icarus" (about doping); interesting.
1:55 <170W
:03 170-210W
:16:30 >210W
E 913
avg cad 89rpm
The prescribed warm up was only 20 minutes and I didn't feel ready to raise the intensity yet. I kept trying but still felt tired from previous workouts a couple of days ago (should have done a recovery workout the day after those harder workouts). After an hour, I figured this would just be a recovery ride, but then I decided to try one of the intervals. It felt gross but I more or less got it done, so I decided to do the rest.
About 1 hour of E2
Then 6 x 3 min high MAP, 3 min easy
The last few easy intervals were longer than 3 min
15 min high E2 / low E3
5-10 min easy.
Watched the Netflix documentary "Icarus" (about doping); interesting.
1:55 <170W
:03 170-210W
:16:30 >210W
E 913
avg cad 89rpm
Wednesday Mar 14, 2018 #
7 PM
Strength 1:00:00 [3]
Warm up
Deadlifts.
Started at 40kg. Coach had me do sets of 2 reps, increasing by 5 kg each set until my form would fail. This resulted in lots of sets. Once I got to 85 kg, he started watching each of my lifts. The two lifts at 100 kg still had good form but he cut me off there; he made analogies to having a new runner go out and try to do 100 km in their first week ( equals injury risk ). 100 kg felt pretty heavy.
5 x 3 split squats (up to 27.5 lbs per side (100 lbs total))
Alternating with 5 x 3 single leg box jumps. Did first two on 12 inch box, did last three sets on 18 inch box. Both started from the lower platform.
3 x 12 face pulls
2 x 4 toes to bar. Didn't do as well on these as previous weeks; I think my arms, lats and core were tired from all of the deadlifts.
Deadlifts.
Started at 40kg. Coach had me do sets of 2 reps, increasing by 5 kg each set until my form would fail. This resulted in lots of sets. Once I got to 85 kg, he started watching each of my lifts. The two lifts at 100 kg still had good form but he cut me off there; he made analogies to having a new runner go out and try to do 100 km in their first week ( equals injury risk ). 100 kg felt pretty heavy.
5 x 3 split squats (up to 27.5 lbs per side (100 lbs total))
Alternating with 5 x 3 single leg box jumps. Did first two on 12 inch box, did last three sets on 18 inch box. Both started from the lower platform.
3 x 12 face pulls
2 x 4 toes to bar. Didn't do as well on these as previous weeks; I think my arms, lats and core were tired from all of the deadlifts.
Tuesday Mar 13, 2018 #
Running (elliptical) 1:00:00 [2] 8.1 km (7:24 / km)
shoes: Hoka Stinson Evo
Tried out what FB would call an "orbital thingy", to see if it would be less impact than running on the treadmill. Stretched after.
6 PM
Biking (spin class) 2:08:00 [3] 48.43 km (2:39 / km)
Self-directed warm up. Included a few high cadence spin ups and a few big gear accelerations. Legs felt a little tired from the run today and yesterday (and maybe the ski trip) but this passed and the class went well. Held all the zones well, despite it being a tough class.
5 x (2 min Sweet Spot E3/E4, 1 min E2)
5 x (2 min FTP, 2 min E2)
5 x (2 min MAP, 1 min easy)
10 min rest
2 x (4 min Sweet Spot E3/E4, 2 min FTP, 2 min MAP, 4 min easy)
10 min E2 small ring, taking turns doing 15 rotations of spin up
10 min E2 big ring / low rpm, taking turns doing 10 rotations standing
cool down
1:22 <170W
:24 170-210W
:22:30 >210W
avg cad 95 rpm
E978
5 x (2 min Sweet Spot E3/E4, 1 min E2)
5 x (2 min FTP, 2 min E2)
5 x (2 min MAP, 1 min easy)
10 min rest
2 x (4 min Sweet Spot E3/E4, 2 min FTP, 2 min MAP, 4 min easy)
10 min E2 small ring, taking turns doing 15 rotations of spin up
10 min E2 big ring / low rpm, taking turns doing 10 rotations standing
cool down
1:22 <170W
:24 170-210W
:22:30 >210W
avg cad 95 rpm
E978
Monday Mar 12, 2018 #
12 PM
Running (treadmill) 1:00:00 [2] 6.6 mi (9:05 / mi)
shoes: Hoka Stinson Evo
Ramped up from 6.0 mph to 7.0 mph
leg stretches after
leg stretches after
Sunday Mar 11, 2018 #
Note
weight:66.3kg
15.7