Training Log Archive: HKIn the 7 days ending Feb 16, 2020:
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Sunday Feb 16, 2020 #
Bike 6:04:53 [4] 100.04 mi (3:39 / mi) +8320ft 3:23 / mi
Rode with my teammates for Expedition Oregon, did the crazy long ass climb, then flew down the hill. I was at 90
Miles so I decided to make it 100!
Miles so I decided to make it 100!
Saturday Feb 15, 2020 #
Bike 1:10:09 [4] 20.54 mi (3:25 / mi) +1837ft 3:09 / mi
Long Warm-up On a relatively flat course, complete 2 work intervals that are 20minutes long. Build to zone 4 on each work interval. Recover for 5minutes after each interval, HR needs to drop into E2. Long Cool down.
Cadence during work please keep at 75-80! Big gear ring!
Cadence during work please keep at 75-80! Big gear ring!
Friday Feb 14, 2020 #
Weights 1:00:00 [4]
Bootcamp
Thursday Feb 13, 2020 #
Weights 1:00:00 [2]
upper body and core
Bike 1:00:14 [4] 17.4 mi (3:28 / mi) +1214ft 3:15 / mi
Lots of low cadence with resistance intervals! Beefing up these legs!
Wednesday Feb 12, 2020 #
Bike 1:15:14 [4] 24.51 mi (3:04 / mi) +1617ft 2:53 / mi
Zwifty ride.....choose my own adventure!
Tuesday Feb 11, 2020 #
Weights 1:00:00 [2]
Full body weight action
Bike 1:00:37 [3] 18.53 mi (3:16 / mi) +486ft 3:12 / mi
w/u with single leg drills followed by30secs standing and 30secs seated . 10mins
Then do:
6 x :
30sec hold cadence at 90rpm
30sechold cadence at 110rpm
*These are done at 60-70% of FTP
Spin easy for 3mins to recover.
REPEAT 5x through total!!!
Then do:
6 x :
30sec hold cadence at 90rpm
30sechold cadence at 110rpm
*These are done at 60-70% of FTP
Spin easy for 3mins to recover.
REPEAT 5x through total!!!