Training Log Archive: veinbusterIn the 31 days ending Mar 31, 2015:
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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 | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2015 #
6 AM
flexibility 12:00 [1]
4 PM
weight training 49:00 [2]
Day 2 free weights and push ups
Monday Mar 30, 2015 #
6 AM
flexibility 13:00 [1]
4 PM
Road cycle long (Smokie) 2:36:00 [4] 59.7 km (2:37 / km) +346m 2:32 / km
ahr:148 max:161 shoes: Specialized SWorks road
Ride Your Age Session 6
12C, 25-30 km/hr winds made pretty decent conditions. It started to get gusty at about 35km, but it was pretty localized so not too bad. There was a ton of traffic with the ride spanning the entire commute window, but it was pretty orderly and drivers seemed accepting of the 100-200m lines at busy intersection.
I was a bit surprised how much elevation was on the ride. There was nothing very steep, or very long and the wind often matched the slope from an effort point of view.
Heart seems to be taking its time to recover: dropped to the 80s quickly but not anxious to settle below that.
12C, 25-30 km/hr winds made pretty decent conditions. It started to get gusty at about 35km, but it was pretty localized so not too bad. There was a ton of traffic with the ride spanning the entire commute window, but it was pretty orderly and drivers seemed accepting of the 100-200m lines at busy intersection.
I was a bit surprised how much elevation was on the ride. There was nothing very steep, or very long and the wind often matched the slope from an effort point of view.
Heart seems to be taking its time to recover: dropped to the 80s quickly but not anxious to settle below that.
Saturday Mar 28, 2015 #
6 AM
flexibility 13:00 [1]
7 AM
weight training 41:00 [2]
Day 3 resistance bands and push ups.
Early morning snow meant no sneaking in a quick age ride before company arrives at 9ish.
Early morning snow meant no sneaking in a quick age ride before company arrives at 9ish.
10 AM
Note
temple - the last bit of protective coating came off in the shower. The next couple of days will tell if it is finally healed after 8 weeks.
Friday Mar 27, 2015 #
6 AM
flexibility 13:00 [1]
12 PM
Road cycle (Smokie ) 2:40:00 [4] 60.3 km (2:39 / km) +270m 2:36 / km
ahr:146 max:161 shoes: Specialized SWorks road
Ride Your Age session 5
Today was by far the best conditions of any of these rides this year: 6C, winds fairly constant at 20km/hr. I even got about 10 minutes of sun in the middle.
I didn't have a phone today. Mrs. took both cells on her first solo walk. To play it safe I stayed relatively close which meant mostly town traffic and intersections. Only one person made me call them a bad name: pulled in front of me with maybe 15 cm clearance and then put on the brakes.
A very pleasant afternoon.
Today was by far the best conditions of any of these rides this year: 6C, winds fairly constant at 20km/hr. I even got about 10 minutes of sun in the middle.
I didn't have a phone today. Mrs. took both cells on her first solo walk. To play it safe I stayed relatively close which meant mostly town traffic and intersections. Only one person made me call them a bad name: pulled in front of me with maybe 15 cm clearance and then put on the brakes.
A very pleasant afternoon.
Thursday Mar 26, 2015 #
6 AM
flexibility 16:00 [1]
4 PM
Note
Got home to 20C which was perfect for a ride, but also the best day to take Mrs. out for a trial walk - since it was going to start to pour at about 40km into the ride, and I would be compelled to finish that far in, it made making the right choice easier.
She managed something over a km at a very leisurely pace. That's about 3 times her previous maximum since foot reconstruction.
And the rain was fierce, winds over 30km/hr and heavy rolling thunder. Hail threatened, but I didn't observe any.
She managed something over a km at a very leisurely pace. That's about 3 times her previous maximum since foot reconstruction.
And the rain was fierce, winds over 30km/hr and heavy rolling thunder. Hail threatened, but I didn't observe any.
Wednesday Mar 25, 2015 #
5 AM
flexibility 14:00 [1]
4 PM
Cardio warm up/down (Trainer - legs) 53:26 [3]
ahr:135 max:145 shoes: Gekko
Tomorrow might have a window to ride my age after work, so a relaxed spin at endurance power level.
Cardio (TT3) 3:08 [5]
shoes: Gekko
For a diversion part way through the easy ride I did a TT3 to see how it would compare to yesterday. I set the power to 320 - again it took 20 seconds to ramp up from the 100 start on the trainer. At 1:30 I nudged to 330 and then to 340. Power drifted a bit at the 340 setting. This is likely a bad gear choice resulting in too low a cadence to stay smooth. I didn't record heart rate separately, but in a single run I didn't hit my alarm. On future lazy days I may experiment a bit with the best strategy to game the average knowing that the ramp up is drawing it down.
Power: avg-308, max-362
Power: avg-308, max-362
Tuesday Mar 24, 2015 #
5 AM
flexibility 13:00 [1]
4 PM
Cardio warm up/down (Trainer - legs) 25:04 [2]
ahr:124 max:139 shoes: Gekko
Warm up for some trainer time trial tests. Easy power ramp up. Used set power levels throughout.
Power: avg-146, max-178
Power: avg-146, max-178
Cardio (TT3) 9:22 [5]
ahr:155 max:174 shoes: Gekko
3 attempts, separated by 5 min recovery (logged separately).
I thought 300 watts was a decent target, so I set out to get there and ramp up after a minute if I thought I had more to give.
Attempt 1: I thought I had learned to gear up to get the bigger power numbers, but I didn't realize the chart showed only what I set and not what I was running. The instantaneous power wan't visible to my eyes...so 1 min at 300, 1 min at 350, 1 min at 400 and feeling like I could do much better ended up being:
Power: avg-254, max-340
Heart: avg-147, max-162
Attempt 2: shift to the big chain ring and go with the same plan as attempt 1, making sure I could see at least the range of the instantaneous power - most important when it hit my setting. This time I really hit the target setting and felt the 350 was close to the limit I could hold, so just surged it a bit in the last minute.
Power: avg-311, max-370
Heart: avg-158, max-171
Attempt 3: this time I tried setting for 320 and reserved the right to nudge it slightly if I had a bit more to give. I hit my heart alarm fairly early so just held the 320 until the last 30 seconds before nudging it up. The 20 seconds to ramp up from the 100 watts my trainer starts at showed a big impact on the result, though I think this approach in a first attempt would give better results.
Power: avg-299, max-355
Heart: avg-160, max-174
I thought 300 watts was a decent target, so I set out to get there and ramp up after a minute if I thought I had more to give.
Attempt 1: I thought I had learned to gear up to get the bigger power numbers, but I didn't realize the chart showed only what I set and not what I was running. The instantaneous power wan't visible to my eyes...so 1 min at 300, 1 min at 350, 1 min at 400 and feeling like I could do much better ended up being:
Power: avg-254, max-340
Heart: avg-147, max-162
Attempt 2: shift to the big chain ring and go with the same plan as attempt 1, making sure I could see at least the range of the instantaneous power - most important when it hit my setting. This time I really hit the target setting and felt the 350 was close to the limit I could hold, so just surged it a bit in the last minute.
Power: avg-311, max-370
Heart: avg-158, max-171
Attempt 3: this time I tried setting for 320 and reserved the right to nudge it slightly if I had a bit more to give. I hit my heart alarm fairly early so just held the 320 until the last 30 seconds before nudging it up. The 20 seconds to ramp up from the 100 watts my trainer starts at showed a big impact on the result, though I think this approach in a first attempt would give better results.
Power: avg-299, max-355
Heart: avg-160, max-174
Cardio warm up/down (Trainer - legs) 15:00 [3]
shoes: Gekko
5 min between each TT3 attempt and a cool down. I didn't take reading in these, but set the trainer at 150 watts and saw heart rate drop into 130s.
Saturday Mar 21, 2015 #
6 AM
flexibility 12:00 [1]
7 AM
weight training 40:00 [2]
Day 3 soloflex
Dips and chin ups back to normal
Dips and chin ups back to normal
10 AM
Note
Temple 5x7 mm, but all new - 3rd round.
Friday Mar 20, 2015 #
5 AM
flexibility 13:00 [1]
9 AM
stairs 25:00 [3]
Haven't done this for a long time. Legs still aren't quite up to form. I was sucking wind on the last flight of each loop.
Thursday Mar 19, 2015 #
4 PM
Cardio intervals (Trainer - legs) 56:10 [5]
ahr:150 max:170 shoes: Gekko
Sufferfest: The Rookie
This is a really nice video. The coolest part was the integration of Giant-Shimano into the story. The core was three 10 minute race segment, including team strategy and practice with the full picture of sprint lead out. There are tons of power and cadence changes so you have to watch close.
Power: avg-165, max:-379
Should note that the trainer does respond quickly to power increases as long as you are in a big enough gear to push it.
This is a really nice video. The coolest part was the integration of Giant-Shimano into the story. The core was three 10 minute race segment, including team strategy and practice with the full picture of sprint lead out. There are tons of power and cadence changes so you have to watch close.
Power: avg-165, max:-379
Should note that the trainer does respond quickly to power increases as long as you are in a big enough gear to push it.
Wednesday Mar 18, 2015 #
5 AM
flexibility 14:00 [1]
4 PM
Note
(rest day)
A bit of a struggle with the discipline to take a day off.
Tuesday Mar 17, 2015 #
5 AM
flexibility 16:00 [1]
4 PM
Road cycle long (Smokie) 2:39:00 [4] 59.2 km (2:41 / km) +417m 2:36 / km
ahr:145 max:159 shoes: Specialized SWorks road
Ride your age session 4
Another test of stubbornness in the ongoing saga of man versus the weather. Today it was wind. There was a cold front coming in and winds were 30-40 km/hr with gusts to 60. Direction was chaotic and there where several muttering a of foul language as a crosswind tried to throw me around. Add to that a good deal of dirt on the road, and rush hour commuter traffic and I got home with very sore elbows from needing to stiff arm the bike frequently to maintain a predictable line.
Tomorrow is supposed to be colder and windier, so there was no percentage in waiting for a better day.
Another test of stubbornness in the ongoing saga of man versus the weather. Today it was wind. There was a cold front coming in and winds were 30-40 km/hr with gusts to 60. Direction was chaotic and there where several muttering a of foul language as a crosswind tried to throw me around. Add to that a good deal of dirt on the road, and rush hour commuter traffic and I got home with very sore elbows from needing to stiff arm the bike frequently to maintain a predictable line.
Tomorrow is supposed to be colder and windier, so there was no percentage in waiting for a better day.
Monday Mar 16, 2015 #
5 AM
flexibility 14:00 [1]
5 PM
flexibility (lower back) 27:00 [1]
Would have been a good afternoon to ride my age, but an old friend stopped by so I spent the afternoon with him AND he is going to take up the ride your age challenge...by riding it no fewer than the 0 times he did last year.
Definition of old friend: he was with me the last time I got carded to by a drink
Definition of old friend: he was with me the last time I got carded to by a drink
Sunday Mar 15, 2015 #
7 AM
flexibility 10:00 [1]
weight training 33:00 [2]
Day 3 soloflex
A bit weak today
A bit weak today
4 PM
Cardio intervals (Trainer - legs) 39:49 [4]
ahr:146 max:164 shoes: Gekko
Sufferfest: Half is Easy
Ever decide you could sneak in a trainer session, get everything set up, jump on the bike and have no pedals to clip into. The hazards of sharing pedals.
Basically 44 sprints at 9/10. Short bursts with short recovery. Good for working on the power burst.
Heart rate is artificially low on the average because I accidentally turned the timer off for the first set of 20 sprints instead of setting a lap.
Power: avg-159, max-257
Ever decide you could sneak in a trainer session, get everything set up, jump on the bike and have no pedals to clip into. The hazards of sharing pedals.
Basically 44 sprints at 9/10. Short bursts with short recovery. Good for working on the power burst.
Heart rate is artificially low on the average because I accidentally turned the timer off for the first set of 20 sprints instead of setting a lap.
Power: avg-159, max-257
Friday Mar 13, 2015 #
6 AM
flexibility 14:00 [1]
8 AM
Mountain bike long (Stumpjumper) 3:38:00 [3] 59.2 km (3:41 / km) +219m 3:37 / km
ahr:135 max:152 shoes: Specialized S Works Mountain
Ride your age session 3.
I opted to go out at -2C with light wind rather than waiting for it to warm up and the winds get stronger. As it was, the winds channeled down stream along the river were noticeable.
The ride was mostly along the river. The residential roads to get there had enough sand on them that it was almost like riding on a gravel road. The paved portion of the path had stretches of ice. In the north end they tended to be 2-5m long. In the south many were 10m long. I stayed mostly in the north. By 30km my weight was starting to break through the softening ice. By 45 km, the patches in the sun were turning to slush.
The under passes tended to have thicker ice. Nice to see the under pass at Davis finally opened again. It is nice and wide, but is almost certain to flood. Under Green Lane was like a mini glacier. I got off and walked across so I could see how the trail on the other side looked. It and the gravel section in Aurora are still very much fat bike country.
It was clear early on that the conditions wouldn't support a high average pace so I stayed in endurance mode after the first 5km. Even so, I got a clear reminder that 3 hr is my upper limit on a standard bike. Doing these rides at home in the future I'll need to either take a good snack break at the house, or get a fat bent.
I opted to go out at -2C with light wind rather than waiting for it to warm up and the winds get stronger. As it was, the winds channeled down stream along the river were noticeable.
The ride was mostly along the river. The residential roads to get there had enough sand on them that it was almost like riding on a gravel road. The paved portion of the path had stretches of ice. In the north end they tended to be 2-5m long. In the south many were 10m long. I stayed mostly in the north. By 30km my weight was starting to break through the softening ice. By 45 km, the patches in the sun were turning to slush.
The under passes tended to have thicker ice. Nice to see the under pass at Davis finally opened again. It is nice and wide, but is almost certain to flood. Under Green Lane was like a mini glacier. I got off and walked across so I could see how the trail on the other side looked. It and the gravel section in Aurora are still very much fat bike country.
It was clear early on that the conditions wouldn't support a high average pace so I stayed in endurance mode after the first 5km. Even so, I got a clear reminder that 3 hr is my upper limit on a standard bike. Doing these rides at home in the future I'll need to either take a good snack break at the house, or get a fat bent.
1 PM
Note
Temple after 6 weeks: 11x15mm
Thursday Mar 12, 2015 #
6 AM
flexibility 10:00 [1]
7 AM
weight training 30:00 [2]
Day 3 soloflex
Very weak pull ups today
Very weak pull ups today
Wednesday Mar 11, 2015 #
6 AM
flexibility 15:00 [1]
8 AM
Mountain bike long (Vinnie) 2:48:00 [4] 59.3 km (2:50 / km) +309m 2:46 / km
ahr:141 max:156 shoes: Gekko
Ride your age session 2.
While I waited out the worst of the fog I swapped pedals with the trainer so I could work the calves a bit. The 4C start was very damp and the roads stayed wet the whole ride. I saw shadows for a few minutes at around 40 km, but otherwise it was quite gloomy. If I hadn't had a point to make, I probably would have called it a day at about 45 km.
I stuck with an endurance pace for the ride, except for a lazy cool down the last few km. These rides were much easier in Palm Springs and Manhattan Beach.
The legs were starting to feel a bit weary at the end. I expect some of that is the result of having a month off. A rest day is probably in order.
While I waited out the worst of the fog I swapped pedals with the trainer so I could work the calves a bit. The 4C start was very damp and the roads stayed wet the whole ride. I saw shadows for a few minutes at around 40 km, but otherwise it was quite gloomy. If I hadn't had a point to make, I probably would have called it a day at about 45 km.
I stuck with an endurance pace for the ride, except for a lazy cool down the last few km. These rides were much easier in Palm Springs and Manhattan Beach.
The legs were starting to feel a bit weary at the end. I expect some of that is the result of having a month off. A rest day is probably in order.
Tuesday Mar 10, 2015 #
7 AM
flexibility warm up/down 15:00 [1]
8 AM
weight training 46:00 [2]
Day 2 free weights and push ups
12 PM
Road cycle tempo (Smokie) 44:14 [4] 17.9 km (2:28 / km) +94m 2:24 / km
ahr:146 max:159 shoes: Specialized SWorks road
I knew I was playing chicken with the rain going out. Vinnie still had platform pedals so I took the road bike to get out a bit quicker - and to be able to do the distance if the rain held off. I needed the rain to come in half an hour late and instead it came an hour early. I wasn't far enough into the ride to fight it, and the roads really have to much grime on them for race tires in the wet.
The reason I was late getting out was doing errands with Mrs. (still not driving) had an extra stop at a bike shop that had a couple of fat bikes I'd never seen before. The most interesting one was designed with hunters in mind - I would have never guessed that would be a market, and wouldn't bet on it, but it had about a gadzillion connection points for all manner of gear: they offered rifle holders, quiver mounts, a rear holder for your pheasant or whatever. BUT...to me it looked like a very affordable path to a trail maintenance bike. And in addition to the traditional hunters type camo, they had a bright orange camo.
The reason I was late getting out was doing errands with Mrs. (still not driving) had an extra stop at a bike shop that had a couple of fat bikes I'd never seen before. The most interesting one was designed with hunters in mind - I would have never guessed that would be a market, and wouldn't bet on it, but it had about a gadzillion connection points for all manner of gear: they offered rifle holders, quiver mounts, a rear holder for your pheasant or whatever. BUT...to me it looked like a very affordable path to a trail maintenance bike. And in addition to the traditional hunters type camo, they had a bright orange camo.
Monday Mar 9, 2015 #
6 AM
flexibility 16:00 [1]
7 AM
weight training 41:00 [2]
Day 1 free weights - waiting for the sun to come up
9 AM
Mountain bike long (Vinnie) 2:53:00 [4] 59.2 km (2:55 / km) +275m 2:51 / km
ahr:143 max:157
Ride your age session 1.
This may have been the toughest day since I started this. The 30 year old mountain bike still had the platform pedals I had mounted on Saturday and they just aren't suitable for this amount of time. At 40 km the lack of involvement of my calves really started to show, perhaps compounded a bit by an incomplete recovery of my right leg (the good one) from the rat poison yo yo last month. So...I eased up a bit and went at a more recreational pace for 5 km or so. At around 50 km my quads noticed that they were doing an unfair portion of the work, but the end was in sight so I just told them I wouldn't make them do any bonus distance today.
Weather was much better than Saturday. I started out at 2C. It became quite obvious how under dressed I had been Saturday because I had the same gear except on my head and feet and didn't overheated at all. The thin yellow spring vest can clearly not double as a useful winter layer - a bright outer in later spring and early fall it will be.
There was a tiny bit of ice starting out, but not in sheets, just frozen dampness in the imperfections in the road surface. By 30km the days melt was covering the part of the road I would typically ride on.
I'm really glad I made a smoothly before I left, because I didn't eat nearly enough while I was out. A delicious mix of berries, pineapple, banana, coconut yogurt and chocolate protein power hits the spot just right.
This may have been the toughest day since I started this. The 30 year old mountain bike still had the platform pedals I had mounted on Saturday and they just aren't suitable for this amount of time. At 40 km the lack of involvement of my calves really started to show, perhaps compounded a bit by an incomplete recovery of my right leg (the good one) from the rat poison yo yo last month. So...I eased up a bit and went at a more recreational pace for 5 km or so. At around 50 km my quads noticed that they were doing an unfair portion of the work, but the end was in sight so I just told them I wouldn't make them do any bonus distance today.
Weather was much better than Saturday. I started out at 2C. It became quite obvious how under dressed I had been Saturday because I had the same gear except on my head and feet and didn't overheated at all. The thin yellow spring vest can clearly not double as a useful winter layer - a bright outer in later spring and early fall it will be.
There was a tiny bit of ice starting out, but not in sheets, just frozen dampness in the imperfections in the road surface. By 30km the days melt was covering the part of the road I would typically ride on.
I'm really glad I made a smoothly before I left, because I didn't eat nearly enough while I was out. A delicious mix of berries, pineapple, banana, coconut yogurt and chocolate protein power hits the spot just right.
Sunday Mar 8, 2015 #
6 AM
flexibility 11:00 [1]
7 AM
weight training 26:00 [2]
Day 3 finished off what I didn't get in on Friday.
This while loading the new Sufferfest videos on my Playbook (which I mount on the handle bars). Newer devices are so much faster I was very surprised how long it took to transfer 7G - long enough to finish the strength session and update my log.
This while loading the new Sufferfest videos on my Playbook (which I mount on the handle bars). Newer devices are so much faster I was very surprised how long it took to transfer 7G - long enough to finish the strength session and update my log.
8 AM
Cardio intervals (trainer - legs) 1:08:03 [4]
ahr:148 max:166 shoes: Gekko
Sufferfest: 9 Hammers
This video is 9 intervals varying between 90% and 120% of FTP - a very satisfying workout.
I did most of the power by the numbers except adding 50-100 watts on 10/10 segments - though in power mode the trainer takes a while to ramp up the resistance so the chart didn't show all of it - most notably when I set it up to 500 in the last segment of the last hammer - just because I felt pretty strong today.
power: avg-163, max-310
This video is 9 intervals varying between 90% and 120% of FTP - a very satisfying workout.
I did most of the power by the numbers except adding 50-100 watts on 10/10 segments - though in power mode the trainer takes a while to ramp up the resistance so the chart didn't show all of it - most notably when I set it up to 500 in the last segment of the last hammer - just because I felt pretty strong today.
power: avg-163, max-310
Saturday Mar 7, 2015 #
6 AM
Mountain bike (Vinnie) 1:09:00 [4] 22.0 km (3:08 / km) +88m 3:04 / km
ahr:141 max:157
Some time ago I set a birthday challenge for myself: ride my age no fewer times in the month than I did the previous year. If I fail, I'll admit to being old.
Today tested my resolve. It was -17C when the sun showed up. In addition, the conditions weren't great. There wasn't a large amount of snow by Canadian standards, but it was there.
Road conditions were the biggest problem. Some places were quite icy - here's a closer look at the road surface behind the bench.
Other places were worse in that melt water had pooled and then become a glassy sheet of ice. After a head smashing in the beginning of the winter, I avoided those.
But the places were I would normally move right to let cars by tended to look like this
or were rutted and frozen where cars had come and gone - not suitable for riding in regardless.
Many corners were iced up, as was the road around rail way track and bridges. I didn't want to get caught up without time to get out of clips, so I switched over to studded platform pedals - which also let me wear my warmest boots
The boots actually turned out to be not so warm. Gloves weren't either. And the wind chill on my forehead was quite noticeable. I thought I would try an hour and see if it warmed up. It did, but not enough for me to go for my age without getting really uncomfortable, and exceeding Mrs. worry limit.
I looped back and had a hot Skratch cider - which tasted terrible when thinking of it as cider, but really good as a hot replenishing drink.
And I arrived back to a cool shirt.
Today tested my resolve. It was -17C when the sun showed up. In addition, the conditions weren't great. There wasn't a large amount of snow by Canadian standards, but it was there.
Road conditions were the biggest problem. Some places were quite icy - here's a closer look at the road surface behind the bench.
Other places were worse in that melt water had pooled and then become a glassy sheet of ice. After a head smashing in the beginning of the winter, I avoided those.
But the places were I would normally move right to let cars by tended to look like this
or were rutted and frozen where cars had come and gone - not suitable for riding in regardless.
Many corners were iced up, as was the road around rail way track and bridges. I didn't want to get caught up without time to get out of clips, so I switched over to studded platform pedals - which also let me wear my warmest boots
The boots actually turned out to be not so warm. Gloves weren't either. And the wind chill on my forehead was quite noticeable. I thought I would try an hour and see if it warmed up. It did, but not enough for me to go for my age without getting really uncomfortable, and exceeding Mrs. worry limit.
I looped back and had a hot Skratch cider - which tasted terrible when thinking of it as cider, but really good as a hot replenishing drink.
And I arrived back to a cool shirt.
Friday Mar 6, 2015 #
5 AM
flexibility 10:00 [1]
6 AM
weight training 23:00 [2]
Day 3 soloflex, started in speed mode, then cut short to allow time to get Mrs. To an appointment on time - heard the highway would have to be detoured.
Thursday Mar 5, 2015 #
5 AM
flexibility 15:00 [1]
Wednesday Mar 4, 2015 #
6 AM
flexibility 15:00 [1]
5 PM
weight training 47:00 [2]
Day 2 free weights and pushups
Tuesday Mar 3, 2015 #
5 AM
flexibility 19:00 [1]
Up half an hour early so...longer holds on everything. Still too early to go to work so I cleaned the bathroom - one less chore tonight.
4 PM
weight training 58:00 [2]
Day 1 free weights with bonus sets
Monday Mar 2, 2015 #
5 AM
flexibility 16:00 [1]
4 PM
Cardio warm up/down (Trainer - legs) 10:08 [2]
ahr:128 max:134 shoes: Gekko
Warm up prior to 2 short videos that only have tiny warm up segments.
Power: avg-138,max-145
Power: avg-138,max-145
Cardio intervals (Trainer - legs) 36:46 [5]
ahr:151 max:161 shoes: Gekko
Sufferfest: The Long Scream
This is a 30 minute time trial with micro intervals that make tiny shifts around FTP. A solid warm up is definitely required. Much of the ride is with Spartacus. The video also has form training in the early segments.
Power: avg-176, max-235
This is a 30 minute time trial with micro intervals that make tiny shifts around FTP. A solid warm up is definitely required. Much of the ride is with Spartacus. The video also has form training in the early segments.
Power: avg-176, max-235
5 PM
Cardio intervals (Trainer - legs) 24:01 [5]
ahr:153 max:161 shoes: Gekko
Sufferfest: Extra Shot
This is a 20 minute FTP session with power escalating. The slight drops in power around FTP are longer than the micro breaks in the Long Scream.
I did one last, but think the slightly higher heart rate is attributable more to the very tine warm up and almost non existent cool down built into the video, than to an escalating rate. This one felt no harder to maintain than the first, so I punched up the power for the final sprint. Prior to that, power had been by the book varying between 180 & 230.
Break between the 3 sessions today was just long enough to scribe the average and max readings and start a new session on the trainer: 2-3 minutes.
Power: avg-178, max-340
This is a 20 minute FTP session with power escalating. The slight drops in power around FTP are longer than the micro breaks in the Long Scream.
I did one last, but think the slightly higher heart rate is attributable more to the very tine warm up and almost non existent cool down built into the video, than to an escalating rate. This one felt no harder to maintain than the first, so I punched up the power for the final sprint. Prior to that, power had been by the book varying between 180 & 230.
Break between the 3 sessions today was just long enough to scribe the average and max readings and start a new session on the trainer: 2-3 minutes.
Power: avg-178, max-340
Sunday Mar 1, 2015 #
2 PM
Cardio intervals (Trainer - legs) 1:15:07 [5]
ahr:150 max:171 shoes: Gekko
Sufferfest: Hell Hath No Fury
Heart rate might have suffered a bit from being up late at a concert and getting up 2 hours early to get to work ahead of the southern storm. Snow got heavy 10 minutes from the apartment so the plan worked.
This is a good video with a mix of long intervals, climbs and time trial. Power levels by the book except sprints at 300 watts. I misread the power low to start the last interval so compensated by making a corresponding upward adjustment for the later portions.
Power: avg-167, max-325
Heart rate might have suffered a bit from being up late at a concert and getting up 2 hours early to get to work ahead of the southern storm. Snow got heavy 10 minutes from the apartment so the plan worked.
This is a good video with a mix of long intervals, climbs and time trial. Power levels by the book except sprints at 300 watts. I misread the power low to start the last interval so compensated by making a corresponding upward adjustment for the later portions.
Power: avg-167, max-325
5 PM
flexibility (lower back) 25:00 [1]