Training Log Archive: HKIn the 7 days ending Dec 8, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 8, 2019 #
12 PM
Bike 1:58:53 [3] 30.94 mi (3:51 / mi) +1133ft 3:43 / mi
ahr:156 max:175
Saturday Dec 7, 2019 #
12 PM
Weights 1:00:03 [3]
ahr:106 max:143
Run 1:01:10 [3] 4.85 mi (12:37 / mi)
ahr:147 max:163
Friday Dec 6, 2019 #
4 PM
Bike 1:20:09 [5] 22.88 mi (3:30 / mi) +1522ft 3:18 / mi
ahr:148 max:182
w/u for 10mins easy.
7 x 3min intervals.
Do the first 2mins at 65-70rpm
Do the 2nd 1mins at 60-65rpm (E3/E4).
Recover for 3mins in between your efforts at 90rpm easy.
Then do...
10 x 1mins ALL OUT seated sprints into E5.
1mins recovery in between
Cool down 5-10minsI’m
7 x 3min intervals.
Do the first 2mins at 65-70rpm
Do the 2nd 1mins at 60-65rpm (E3/E4).
Recover for 3mins in between your efforts at 90rpm easy.
Then do...
10 x 1mins ALL OUT seated sprints into E5.
1mins recovery in between
Cool down 5-10minsI’m
Thursday Dec 5, 2019 #
2 PM
Weights 1:00:42 [3]
ahr:96 max:134
Run 1:15:03 [3] 8.28 mi (9:04 / mi) +350ft 8:43 / mi
ahr:148 max:159
Tuesday Dec 3, 2019 #
2 PM
Weights 1:00:09 [3]
ahr:102 max:127
Run 45:05 [3] 5.33 mi (8:27 / mi)
ahr:160 max:177