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Training Log Archive: veinbuster

In the 7 days ending Dec 15, 2019:

activity # timemileskm+m
  flexibility7 5:15:00
  Cardio5 5:13:34 6
  weight training3 2:00:00
  Total15 12:28:34 6

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MoTuWeThFrSaSu

Sunday Dec 15, 2019 #

8 AM

flexibility 46:00 [1]

Took an hour to clear the ice-snow-ice off the driveway this morning.
1 PM

Cardio (Tacx/Bacchetta ) 1:53:09 intensity: (40 @1) + (18 @2) + (2:01 @3) + (54:46 @4) + (55:24 @5)
ahr:149 max:158 shoes: Specialized S Works Mountain

4 laps of Austin 12 hour

This is about the pace I’d like for this course, but I’d like to be fit enough that my heart rate averaged 145 or less.

I started out a bit hot on the first lap with a power average of 148. I backed off my cadence a bit (mid 70s to low 70s), and that seemed much more sustainable.

On the third lap I started to milk the descents for a bit of heart recovery. This is standard procedure on the road, but not as natural on the trainer where you have to pedal all the time.

The 750 calorie burn in the first hour is probably too much for me to keep up to in a long race.

Trainer distance 40km, with 630m of ascent
Power: avg-139, max-262
6 PM

Note

Maybe it’s a sign. A little cottage in Florida became available the week before the Sebring 12 hour.

Saturday Dec 14, 2019 #

8 AM

flexibility 46:00 [1]

11 AM

Cardio (Tacx/Bacchetta ) 56:51 intensity: (35 @1) + (45 @2) + (4:36 @3) + (11:59 @4) + (38:56 @5)
ahr:153 max:168 shoes: Specialized S Works Mountain

Sufferfest: downward spiral

2 sets of 8 decreasing duration intervals: 2 minutes to 15 seconds. Long intervals at 250 watts, less than a minute 280-350 watts.

Right after the second set, 3 x 15 second sprints at 350 watts.

Solid cardio workout.
Trainer 18km.
Power max-362

Friday Dec 13, 2019 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 43:00 [2]

Day 3 soloflex

Thursday Dec 12, 2019 #

7 AM

flexibility 43:00 [1]

10 AM

Cardio (Taco/Bacchetta ) 56:40 intensity: (51 @1) + (43 @2) + (6:23 @3) + (24:50 @4) + (23:53 @5)
ahr:148 max:165 shoes: Specialized S Works Mountain

Sufferfest: Angels

10 minute FTP over/under
3 x 8 minute climbs, higher effort for each one with lots of attacks

Recovery not as good at 150 watts today as at 140 watts yesterday. Cool down at 140 showed better heart recovery.

Power: avg-185, max-357 sprinting at end of last climb

Wednesday Dec 11, 2019 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 38:00 [2]

Day 2 soloflex and free weights
2 PM

Cardio (Tacx/Bacchetta) 52:39 intensity: (55 @1) + (4:18 @2) + (12:48 @3) + (16:18 @4) + (18:20 @5)
ahr:144 max:163 shoes: Specialized S Works Mountain

Sufferfest: fight club

5 stages.
6 minute flat stage
4 x 4 minute TT + 2:30 climb, then 3 minute recovery

Pretty happy with the recovery at 140 watts. This is about what I think I could average for a 6 hour event.

Trainer distance 16km
Power: avg-182, max-372

Tuesday Dec 10, 2019 #

7 AM

flexibility 43:00 [1]

Monday Dec 9, 2019 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 39:00 [2]

Day 1 soloflex and free weights
12 PM

Cardio (Tacx/Bacchetta ) 34:15 intensity: (1:00 @1) + (1:33 @2) + (5:40 @3) + (8:42 @4) + (17:20 @5) +6m
ahr:147 max:163 shoes: Specialized S Works Mountain

Sufferfest: the long scream

Short 2 minute warm up then a 30 minute time trial. Time travel effort ramped up from 190 watts to 240 watts.

Trainer distance 11km

Power: avg-202, max-247

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