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Training Log Archive: veinbuster

In the 7 days ending Feb 7:

activity # timemileskm+m
  flexibility7 5:37:00
  Cardio4 3:38:19 51.79(4:13) 83.35(2:37)
  weight training3 2:15:00
  Total14 11:30:19 51.79 83.35

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MoTuWeThFrSaSu

Sunday Feb 7 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 44:00 [2]

Day 1 soloflex and free weights

Saturday Feb 6 #

8 AM

flexibility 47:00 [1]

12 PM

Cardio (Tacx/Strada ) 40:50 intensity: (4:45 @1) + (36 @2) + (6:57 @3) + (5:23 @4) + (23:09 @5) 13.06 km (3:08 / km)
ahr:147 max:168 shoes: D2 2D

Sufferfest: do as you’re told

2 x 11 intervals: 10-60 seconds.
First batch are intervals 2&3, I wanted to make sure I wasn’t slacking off in the second half. I was pretty happy with the averages given half the time in each set was recovery effort.

Trainer average power 166, pedals 163 again closer at higher cadence

Friday Feb 5 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 49:00 [2]

Day 3 soloflex

The day of truth for my right shoulder. I did dips today. I could feel the stress, but was able to complete the range of motion, so a win. A few extra slow sets to strengthen the shoulder without hurting it.

Thursday Feb 4 #

7 AM

flexibility 51:00 [1]

2 PM

Note
(rest day)

Made some pastries after a warm sunny day walk about with Mrs

Wednesday Feb 3 #

7 AM

flexibility 50:00 [1]

1 PM

Cardio (Taco/Strada) 44:26 intensity: (50 @1) + (3:47 @2) + (2:07 @3) + (10:06 @4) + (27:36 @5) 14.54 km (3:03 / km)
ahr:152 max:170 shoes: D2 2D

Sufferfest: the best thing in the world

2 x 13:30 race. Lots of variation in cadence and effort. It felt pretty realistic.

Trainer average power 175, pedals 167

Tuesday Feb 2 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 42:00 [2]

Day 2 soloflex and free weights
12 PM

Cardio (Tacx/Strada ) 1:17:16 intensity: (4:05 @1) + (7:04 @2) + (39:56 @3) + (26:09 @4) + (2 @5) 37.87 km (2:02 / km)
ahr:136 max:150 shoes: D2 2D

Easy spin while watching Groundhog Day. Trainer is still boring.

Monday Feb 1 #

8 AM

flexibility 46:00 [1]

Another -20C start to the day.
1 PM

Cardio (Tacx/Strada ) 55:47 intensity: (57 @1) + (49 @2) + (5:48 @3) + (12:13 @4) + (36:00 @5) 17.88 km (3:07 / km)
ahr:153 max:172 shoes: D2 2D

Sufferfest: nine hammers

9 threshold+ efforts of 3 min to 4:30, recovery 1:30 to 3:00

Trainer average power 173, versus pedals 163

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