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Training Log Archive: Carbon's Offset

In the 7 days ending Apr 14:

activity # timemileskm+m
  Biking2 2:56:00 33.72 54.26
  Running2 1:50:00 10.14(10:51) 16.32(6:45) 200
  Strength1 20:00
  Total4 5:06:00 43.85 70.58 200
averages - sleep:65.6 weight:65kg

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MoTuWeThFrSaSu

Friday Apr 12 #

5 PM

Running (Trail) 50:00 [2] 6.66 km (7:30 / km) +200m 6:32 / km
slept:65.6 shoes: Hoka Stinson 3

Horseshoe loop, dropping to some lower trails for the return.

Wednesday Apr 10 #

12 PM

Running (Treadmill) 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Hoka Stinson Evo

Intentionally easy run on tired legs and tired cardio. Slow easy pace but it felt more like zone 2.
Legs felt better during the last 10 minutes.

Tuesday Apr 9 #

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
6 PM

Biking (Spin class) 2:26:00 intensity: (25:00 @1) + (1:00:00 @2) + (10:00 @3) + (48:00 @4) + (3:00 @5) 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

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