Training Log Archive: veinbusterIn the 7 days ending Feb 21, 2016:
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Sunday Feb 21, 2016 #
6 AM
flexibility 14:00 [1]
7 AM
weight training 45:00 [2]
Day 3 soloflex with bonus sets
Even overhand pull ups were strong today
Even overhand pull ups were strong today
Saturday Feb 20, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Mountain bike (Fatboy) 1:35:00 [3] 21.2 km (4:29 / km) +220m 4:16 / km
ahr:131 max:156
Sloppy conditions and a mighty wind. Perfect for the FatBoy. I'm glad I went out to put a Garmin mount on the bike before deciding what to wear. The wind made it much colder than the thermometer read.
The tire pressure was a bit high for the ice/snow/water mix. I could feel a bit of a slide going down the hill out back and it showed again a few times on the trails. Spun a bit on one particularly slick up hill but those wide tires made it just a test of attention span and not the fear of a big off it would have been on the mountain bike.
The spray off the back soaked through both layers off pants - the weather proof knickers are already south with my vacation cycling gear.
The tire pressure was a bit high for the ice/snow/water mix. I could feel a bit of a slide going down the hill out back and it showed again a few times on the trails. Spun a bit on one particularly slick up hill but those wide tires made it just a test of attention span and not the fear of a big off it would have been on the mountain bike.
The spray off the back soaked through both layers off pants - the weather proof knickers are already south with my vacation cycling gear.
Friday Feb 19, 2016 #
5 AM
flexibility 17:00 [1]
10 AM
stairs 30:00 [3]
Short climb before heading home. Scales say +1.5 kg of muscle added with strength cardio in the last couple of weeks. It didn't seem so on the stairs today.
Thursday Feb 18, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
Cardio intervals (Trainer - legs) 1:00:06 [5]
ahr:151 max:174 shoes: Gekko
Sufferfest: 9 hammers
9 moderate length intervals: 6 at VO2 max, 3 at FTP. Fairly demanding on the legs. I was a bit surprised how well the heart rate held up. Heart peaked in 10/10 sprints of up to 30 seconds - I targeted 350 watts to make sure I had energy for all 9 intervals.
Power: avg-195, max-362
9 moderate length intervals: 6 at VO2 max, 3 at FTP. Fairly demanding on the legs. I was a bit surprised how well the heart rate held up. Heart peaked in 10/10 sprints of up to 30 seconds - I targeted 350 watts to make sure I had energy for all 9 intervals.
Power: avg-195, max-362
Wednesday Feb 17, 2016 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 47:00 [2]
Day 2 free weights and push ups
Tuesday Feb 16, 2016 #
4 PM
flexibility 12:00 [1]
5 PM
Cardio intervals (Trainer - legs) 45:20 [5]
ahr:151 max:169 shoes: Gekko
Sufferfest: revolver
I wanted to do the shortest of the last 3 videos today. I noticed at about a hour and a half yesterday that I wasn't sweating any more. I tried to drink extra after but today at work an extra bottle of water didn't top it up, so I wanted to do something but not push it. Turns out this short video had fit into an earlier set on my playbook so it was a repeat.
16 X 1 minute 1.2x FTP, 1 minute recovery
Heart rate in clusters of 5 interval: 154, 157, 161
Power: avg-187, max-362
I wanted to do the shortest of the last 3 videos today. I noticed at about a hour and a half yesterday that I wasn't sweating any more. I tried to drink extra after but today at work an extra bottle of water didn't top it up, so I wanted to do something but not push it. Turns out this short video had fit into an earlier set on my playbook so it was a repeat.
16 X 1 minute 1.2x FTP, 1 minute recovery
Heart rate in clusters of 5 interval: 154, 157, 161
Power: avg-187, max-362
Monday Feb 15, 2016 #
12 PM
Cardio intervals (Trainer - legs) 1:53:33 [4]
ahr:146 max:162 shoes: Gekko
Sufferfest: it seemed like a good idea at the time
One of the last 4 I have to do before a cardio pause prior to riding my age on the beach next month. This was the longest of the remaining though there is another at 1:45 which will be a tight squeeze after work.
This video was trying to win most aggressive rider on a Giro mount an stage so lots of attacks on climbs of 15, 20, 20 and 8 minutes. Then 7 minute flat run to win the stage. The legs weren't super excited about driving compression rather than riding compression (a bit lighter on the right leg, and more snug around the left knee), but held up pretty well. Cadence did tend to drift a bit low, but I attribute most of that to incomplete recovery from the long drive.
Heart performed very well, particular given that sleep was cut short by about 3 hours to beat the destination storm projections. A brief blip of 1.5x actual heart rate for a short period after trying to dry off the sweat around the sensor. Peaked at 220, but settled down quickly after adjusting the strap so no real impact on the average.
Power: avg-191, max-370
One of the last 4 I have to do before a cardio pause prior to riding my age on the beach next month. This was the longest of the remaining though there is another at 1:45 which will be a tight squeeze after work.
This video was trying to win most aggressive rider on a Giro mount an stage so lots of attacks on climbs of 15, 20, 20 and 8 minutes. Then 7 minute flat run to win the stage. The legs weren't super excited about driving compression rather than riding compression (a bit lighter on the right leg, and more snug around the left knee), but held up pretty well. Cadence did tend to drift a bit low, but I attribute most of that to incomplete recovery from the long drive.
Heart performed very well, particular given that sleep was cut short by about 3 hours to beat the destination storm projections. A brief blip of 1.5x actual heart rate for a short period after trying to dry off the sweat around the sensor. Peaked at 220, but settled down quickly after adjusting the strap so no real impact on the average.
Power: avg-191, max-370