Training Log Archive: HKIn the 30 days ending Nov 30, 2020:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||
Sunday Nov 29, 2020 #
Weights 1:00:00 [2]
Saturday Nov 28, 2020 #
Run 1:00:36 [3] 7.05 mi (8:36 / mi) +254ft 8:19 / mi
Wednesday Nov 25, 2020 #
Bike 1:04:13 [4] 22.32 mi (2:53 / mi) +591ft 2:48 / mi
1min rest interval in between @ 60% FTP
(12mins)
3 x 3min (stand in big gear) @ 110% FTP
1min rest interval in between. @ 60% FTP
(12mins)
10 x 1min (sit in big gear) @ 120% FTP
1min rest interval in between. @ 60% FTP
(20mins)
Tuesday Nov 24, 2020 #
Weights 1:00:00 [2]
Sunday Nov 22, 2020 #
Weights 1:00:00 [2]
Run 42:03 [3] 5.01 mi (8:24 / mi) +100ft 8:14 / mi
Saturday Nov 21, 2020 #
Bike 2:40:12 [3] 18.87 mi (8:29 / mi) +1001ft 8:05 / mi
Friday Nov 20, 2020 #
Bike 2:06:18 [3] 18.72 mi (6:45 / mi) +1138ft 6:23 / mi
Thursday Nov 19, 2020 #
Bike 1:28:20 [3] 12.01 mi (7:21 / mi) +850ft 6:54 / mi
Wednesday Nov 18, 2020 #
Bike 58:17 [3] 18.85 mi (3:06 / mi) +833ft 2:58 / mi
4 x 2mins (sit in big gear) @ 120% FTP
1min rest interval in between @ 60% FTP
(12mins)
4 x 2min (stand in big gear) @ 110% FTP
1min rest interval in between. @ 60% FTP
(12mins)
5 x 1min (sit in big gear) @ 120% FTP
1min rest interval in between. @ 60% FTP
(10mins)
c/d as needed.
Tuesday Nov 17, 2020 #
Weights 1:00:00 [2]
Sunday Nov 15, 2020 #
Bike 1:30:00 [4] 31.16 mi (2:53 / mi) +873ft 2:49 / mi
2. Repeat 4 times
1. Sustained Climb 10 min @ 125-142 W Zone 2-3 55-65 rpm
2. Easy High Cadence Spin 5 min @ 84-100 W Zone 1-2 90-100 rpm
3. Cool Down 10 min @ 67-84 W Zone 1
Saturday Nov 14, 2020 #
Run 56:03 [3] 6.5 mi (8:37 / mi) +270ft 8:18 / mi
Weights 1:00:00 [2]
Friday Nov 13, 2020 #
Bike 1:16:13 [3] 25.96 mi (2:56 / mi) +794ft 2:51 / mi
8 x 1mins (sit in big gear) @ 55-60rpm (120% FTP)
1min rest interval in between
6 x 2min (sit in big gear) @ 55-60rpm (110% FTP)
2min rest interval in between.
4 x 3min (sit in big gear) @ 60-65 rpm (100%+ FTP)
1mins rest in intervals
c/d as needed.
Thursday Nov 12, 2020 #
Run 38:35 [3] 4.51 mi (8:33 / mi) +78ft 8:25 / mi
Wednesday Nov 11, 2020 #
Weights 1:00:00 [2]
Monday Nov 9, 2020 #
Bike 1:58:49 [3] 18.08 mi (6:34 / mi) +1079ft 6:13 / mi
Saturday Nov 7, 2020 #
Bike 3:08:11 [4] 27.42 mi (6:52 / mi) +2444ft 6:20 / mi
Friday Nov 6, 2020 #
Bike 1:17:48 [4] 13.47 mi (5:47 / mi) +292ft 5:40 / mi
Thursday Nov 5, 2020 #
Weights 1:00:00 [2]
Wednesday Nov 4, 2020 #
Bike 1:32:16 [3] 11.56 mi (7:59 / mi) +856ft 7:28 / mi
Tuesday Nov 3, 2020 #
Weights 1:00:00 [2]