Training Log Archive: veinbuster

Day 3 sloflex

My new Cleats showed up, so I mounted them on the winter boots and went out in the 4C, foggy rain. A bit warm for winter so I wore my thinnest socks and my feet were warm - not just not cold. The unpaved parts of the trail were lumpy wet ice, so it was a bit slow. I washed out the rear navigating through a set of S gates designed to slow down cyclists. No harm done.

Very few people out. 4 runners, one a lightening fast little pixie doing laps around the reservoir. It is about 400mand she was doing about 375 of it full speed and then 25 more relaxed before shooting off again. I didn't measure but it seemed like her laps were noticeably under 2 minutes. No cyclists.

Actually a pretty nice day to ride.

Day 2 free weights and push ups

Sufferfest: half is easy

2 sets of ugly 15s: 15 sec 1.2xFTP, 15 sec recovery
20 repeats in first set
22 repeats in second set

Pretty intense short workout. In the first set heart avg-166, max-170, second set avg-170, max-174 so the average is in what I treat as the alarm zone on the road.

Power: avg-180, max-302

Sufferfest: local hero

A bunch of intervals averaging FTP or more.
3 X 6 min pyramids, 2 min recovery
5 X 3 min FTP+, 2 min recovery
4 X 2 min sprint ramping through VO2max to full tilt 10/10, varying recovery

My average heart rate is a bit low because my heart monitor stopped reading properly just before the sprints in spite of my efforts to keep it dry.

Very satisfying workout, but I'll need to change the seat to do longer sessions.

Power: avg-195, max-362

After driving through a white out lake effect snow to get my last work visa, I opted to work just long enough to pay for the day's expenses...so I had time for a short workout.

Day 1 free weights