Training Log Archive: veinbusterIn the 7 days ending Nov 23, 2014:
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Sunday Nov 23, 2014 #
6 AM
flexibility 12:00 [1]
7 AM
Mountain bike warm up/down (Big unit) 1:19:00 [2] 22.0 km (3:35 / km) +95m 3:31 / km
ahr:127 max:170
Cold dawn ride. 0C, still air. There was enough cloud cover that the frost wasn't all melted by the time I finished up.
Saturday Nov 22, 2014 #
6 AM
flexibility 13:00 [1]
7 AM
weight training 35:00 [2]
Day 3 resistance bands and pushups
Friday Nov 21, 2014 #
5 AM
flexibility 13:00 [1]
Thursday Nov 20, 2014 #
5 AM
flexibility 15:00 [1]
5 PM
weight training 45:00 [2]
Day 2 free weights and pushups + abs
Wednesday Nov 19, 2014 #
6 AM
flexibility 13:00 [1]
4 PM
Cardio intervals (Trainer -legs) 1:02:00 [4]
ahr:146 max:175 shoes: Gekko
Sufferfest: Downward Spiral
Two 18 minute sets of intervals at effort 8-10/10. Since each burst of power was relatively short I added 10-15% to the target effort. For stretches longer than 2 minutes the formula target is probably good. It appears that recovery time to steady state heart rate from a high level effort is about the time spent at the high effort.
Trainer lesson: it doesn't want to chart if you start pedalling before the timer starts. It just missed a bit of warm up before I noticed.
Power: avg-157, max-482 - the max came at the end of the last interval group so I'm pretty happy with having that much left in the tank.
Two 18 minute sets of intervals at effort 8-10/10. Since each burst of power was relatively short I added 10-15% to the target effort. For stretches longer than 2 minutes the formula target is probably good. It appears that recovery time to steady state heart rate from a high level effort is about the time spent at the high effort.
Trainer lesson: it doesn't want to chart if you start pedalling before the timer starts. It just missed a bit of warm up before I noticed.
Power: avg-157, max-482 - the max came at the end of the last interval group so I'm pretty happy with having that much left in the tank.
Tuesday Nov 18, 2014 #
5 AM
flexibility 15:00 [1]
4 PM
Cardio (Trainer - legs) 1:04:52 [4]
ahr:142 max:172 shoes: Gekko
Sufferfest: Rubber Glove
This session was a fitness test to establish markers for training videos. Big long warmup then a 20 minute time trail ramping up the effort every 5 minutes. When I do it again I'll just turn on the power reading during the 20 minutes to make it easier to get the average. As it is I'm just doing a visual average of the graph - far from accurate, but it will do for now. Power in that interval ranged from 180-258 watts, but I stayed at the 180-195 for the first half to be sure I could hold it.
The formula they gave would put my FTP at 190, though I may call it 200 because the math for levels is easier.
Power: avg-139, max-258
This session was a fitness test to establish markers for training videos. Big long warmup then a 20 minute time trail ramping up the effort every 5 minutes. When I do it again I'll just turn on the power reading during the 20 minutes to make it easier to get the average. As it is I'm just doing a visual average of the graph - far from accurate, but it will do for now. Power in that interval ranged from 180-258 watts, but I stayed at the 180-195 for the first half to be sure I could hold it.
The formula they gave would put my FTP at 190, though I may call it 200 because the math for levels is easier.
Power: avg-139, max-258
Monday Nov 17, 2014 #
6 AM
flexibility 14:00 [1]
11 AM
stairs 29:00 [3]
4 PM
weight training 41:00 [2]
Day 1 free weights