Training Log Archive: veinbusterIn the 7 days ending Dec 1, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Dec 1, 2019 #
7 AM
flexibility 45:00 [1]
1 PM
Cardio (iFlow/Bacchetta ) 48:05
ahr:145 max:169 shoes: Specialized S Works Mountain
Sufferfest: A Very Dark Place
I used effort based on last year's FTP. It seemed in the ballpark.
2 x 30 second sprint
5 x 4 minute effort a bit over FTP to VO2Max
power: avg-182, max-362
trainer distance 15km
I used effort based on last year's FTP. It seemed in the ballpark.
2 x 30 second sprint
5 x 4 minute effort a bit over FTP to VO2Max
power: avg-182, max-362
trainer distance 15km
Saturday Nov 30, 2019 #
6 AM
flexibility 45:00 [1]
7 AM
weight training 46:00 [2]
Day 3 soloflex
2 PM
Cardio (Tacx/Bacchetta ) 43:25
ahr:141 max:169 shoes: Specialized S Works Mountain
I just wanted to burn 500 calories so thought I would do some cadence bursts and then some power bursts. 3 of each about 5 minutes apart.
First cadence burst I hit 141 and walked the bike off the front wheel stand. With the front wheel on the floor I hit 152 twice.
I put the front wheel back on the stand for the power bursts and tried to be smoother delivering the power push. First run on the middle chainring hit 750. The next two on the big ring hit 796.
Trainer distance 16km
First cadence burst I hit 141 and walked the bike off the front wheel stand. With the front wheel on the floor I hit 152 twice.
I put the front wheel back on the stand for the power bursts and tried to be smoother delivering the power push. First run on the middle chainring hit 750. The next two on the big ring hit 796.
Trainer distance 16km
Friday Nov 29, 2019 #
7 AM
flexibility 48:00 [1]
Thursday Nov 28, 2019 #
7 AM
flexibility 42:00 [1]
8 AM
weight training 36:00 [2]
Day 2 soloflex and free weights
Wednesday Nov 27, 2019 #
9 AM
flexibility 42:00 [1]
I was surprised how heavy traffic was at 5:20am this morning running Flight to the airport.
1 PM
Cardio (Tacx/Bacchetta ) 1:36:25
ahr:146 max:157 shoes: Specialized S Works Mountain
3 laps of the Austin 12 hr. A 2 minute pause after the second lap to restart the trainer program.
I maintained a pretty steady 80rpm throughout. Climbs over 3% at about 180 watts. Descents about 80 watts. I pushed the relatively flat last 3km a bit.
I’ll add a lap one day next week.
Trainer 30km, 350m net ascent.
Max power 427 watts
I maintained a pretty steady 80rpm throughout. Climbs over 3% at about 180 watts. Descents about 80 watts. I pushed the relatively flat last 3km a bit.
I’ll add a lap one day next week.
Trainer 30km, 350m net ascent.
Max power 427 watts
Tuesday Nov 26, 2019 #
7 AM
flexibility 43:00 [1]
8 AM
weight training 31:00 [2]
Day 1 soloflex and free weights
Speed version squeezed in before heading for my biannual physical
Speed version squeezed in before heading for my biannual physical
Monday Nov 25, 2019 #
7 AM
flexibility 46:00 [1]
3 PM
Cardio (Tacx/Bacchetta ) 1:16:05
ahr:147 max:162 shoes: Specialized S Works Mountain
I climbed Highwood pass. Intervals 2,4,6 are the main up segments. Heart was pretty steady maintaining about 200 watts on the climbs. In did push the power up towards the end of the climb in interval 6.
The cadence cut out a couple of time.
Trainer says 24km and over 500m of ascent.
Max power 351 watts
The cadence cut out a couple of time.
Trainer says 24km and over 500m of ascent.
Max power 351 watts