Training Log Archive: veinbusterIn the 7 days ending Dec 6, 2020:
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Sunday Dec 6, 2020 #
7 AM
flexibility 50:00 [1]
2 PM
Cardio (Tacx/Strada ) 43:32 20.24 km (2:09 / km)
ahr:144 max:153 shoes: D2 2D action blue road
Today I wanted to do an easy 20km.
I set out at 150 watts and tried to maintain that level as I added resistance. When the added resistance dropped my cadence to the low 60s, I had to add power to feel right.
As I eased off the resistance again, a cadence in the high 80s started to run my heart rate up.
Without having run my heart rate up, recovery was good at a 130 watt effort. This bodes well for a 6-12 hour on a flat course.
I set out at 150 watts and tried to maintain that level as I added resistance. When the added resistance dropped my cadence to the low 60s, I had to add power to feel right.
As I eased off the resistance again, a cadence in the high 80s started to run my heart rate up.
Without having run my heart rate up, recovery was good at a 130 watt effort. This bodes well for a 6-12 hour on a flat course.
Saturday Dec 5, 2020 #
7 AM
flexibility 49:00 [1]
10 AM
Cardio (Tacx/Strada) 1:38:32 50.03 km (1:58 / km)
ahr:153 max:164 shoes: D2 2D action blue road
Today I set out to do 50km on the trainer. I loosely follow Sufferfest: it seemed like a good idea at the time.
It looks like 120 watts is a good recovery level for me now, down from 140 last winter.
It looks like 120 watts is a good recovery level for me now, down from 140 last winter.
Thursday Dec 3, 2020 #
7 AM
flexibility 48:00 [1]
Wednesday Dec 2, 2020 #
7 AM
flexibility 45:00 [1]
8 AM
weight training 38:00 [2]
Day 2 soloflex and free weights
10 AM
Mountain bike (FatBoy ) 1:15:58 11.82 km (6:26 / km) +38m 6:20 / km
ahr:139 max:153
This might have felt easier if I hadn’t gone out immediately after an hour or so clearing snow.
Deep snow in places. Icy on about 15% of the path.
But it was sunny and it felt right to spend most of the morning outside.
Deep snow in places. Icy on about 15% of the path.
But it was sunny and it felt right to spend most of the morning outside.
Tuesday Dec 1, 2020 #
7 AM
flexibility 49:00 [1]
3 PM
Cardio (Tacx/Strada) 53:38 26.0 km (2:04 / km)
ahr:149 max:169 shoes: D2 2D action blue road
Today’s mission was to get the feel for 150 watts into my legs. I mixed it up with some higher effort bits to make sure I would recover at 150 rather than backing off too much.
Felt pretty good.
Felt pretty good.
Monday Nov 30, 2020 #
7 AM
flexibility 47:00 [1]
8 AM
weight training 41:00 [1]
Day 1 soloflex and free weights
2 PM
Cardio (Tacx/Strada) 1:03:23 26.31 km (2:25 / km)
ahr:151 max:165 shoes: D2 2D action blue road
Today just going for a smooth pedal stroke. 5 minutes at a time in 3 mid range gears.
Finished off with a long sprint (3:30).
Finished off with a long sprint (3:30).