Training Log Archive: veinbusterIn the 7 days ending Feb 26, 2023:
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Saturday Feb 25, 2023 #
8 AM
flexibility 41:00 [1]
12 PM
Cardio (Strada/Tacx) 2:04:26 67.2 km (1:51 / km) +331m 1:48 / km
ahr:126 max:156 shoes: D2 2D action blue road
Zwift Volcano pace group
The plan was to mostly cruise with the pace group. I was curious what kind of steady effort it would take to match my Person Best on the loop where I steadily ramped up the power.
First try was interval 3. Targeting 15% more average power than the group. That put me well behind my Best ghost fairly early.
Second try was interval 3. I went for 25% over the group power. This surged ahead of the ghost with potential to stay ahead. I added just a bit more power to beat the ghost finishing at 350 watts. The new ghost will be much easier to compete with.
The plan was to mostly cruise with the pace group. I was curious what kind of steady effort it would take to match my Person Best on the loop where I steadily ramped up the power.
First try was interval 3. Targeting 15% more average power than the group. That put me well behind my Best ghost fairly early.
Second try was interval 3. I went for 25% over the group power. This surged ahead of the ghost with potential to stay ahead. I added just a bit more power to beat the ghost finishing at 350 watts. The new ghost will be much easier to compete with.
Friday Feb 24, 2023 #
7 AM
flexibility 35:00 [1]
10 AM
Cardio (Strada/Tacx) 2:05:22 67.9 km (1:51 / km) +335m 1:48 / km
ahr:134 max:172 shoes: D2 2D action blue road
Zwift volcano pace group
I set out to do personal best times on laps 1,3,5 &7 of the 4.2km loop. My heart rate shows the effort to close it out. At about half way, I layered in power to keep a bit of a gap on my PB ghost. It was challenging to hold the last 200m and twice I thought the ghost might make the pass at the line.
The TT challenge was much easier because I only had to do it once a week. 4 bests in an hour is a serious work out.
The second hour I just cruised.
I set out to do personal best times on laps 1,3,5 &7 of the 4.2km loop. My heart rate shows the effort to close it out. At about half way, I layered in power to keep a bit of a gap on my PB ghost. It was challenging to hold the last 200m and twice I thought the ghost might make the pass at the line.
The TT challenge was much easier because I only had to do it once a week. 4 bests in an hour is a serious work out.
The second hour I just cruised.
Thursday Feb 23, 2023 #
7 AM
flexibility 38:00 [1]
Looks like I get a snow workout today.
10 AM
Other 1:30:00 [3]
It took almost 2 hours to clear the overnight snow...and I skipped the walk at the side of the house, side stairs, patio and deck. Nice fresh air though.
Wednesday Feb 22, 2023 #
7 AM
flexibility 38:00 [1]
9 AM
Cardio (Strada/Tacx ) 2:04:37 67.3 km (1:51 / km) +333m 1:48 / km
ahr:138 max:170 shoes: D2 2D action blue road
Zwift Volcano Circuit pace group
I mostly stayed with the pace group, but there was a 4.2km loop begin for a personal best. On the first pass I outsmarted myself trying to just beat myself by a few metres. I didn’t realize how much power I had poured on approaching the line and missed the mark by a hundredth. Second try, I was a few metres behind and couldn’t close out the pass.
After that, I didn’t try to game close wins. I used the pass group to stay in range with good speed at moderate effort and then went with a break away group about a kilometre from the line. That group pace management let me get 2 more PB.
After that, I had to break from the break away group early and build my power to get ahead of my old best. 5 PB total, with the last at 66km into my ride. Nice heart recovery at the finish.
I mostly stayed with the pace group, but there was a 4.2km loop begin for a personal best. On the first pass I outsmarted myself trying to just beat myself by a few metres. I didn’t realize how much power I had poured on approaching the line and missed the mark by a hundredth. Second try, I was a few metres behind and couldn’t close out the pass.
After that, I didn’t try to game close wins. I used the pass group to stay in range with good speed at moderate effort and then went with a break away group about a kilometre from the line. That group pace management let me get 2 more PB.
After that, I had to break from the break away group early and build my power to get ahead of my old best. 5 PB total, with the last at 66km into my ride. Nice heart recovery at the finish.
Tuesday Feb 21, 2023 #
7 AM
flexibility 38:00 [1]
9 AM
weight training 54:00 [3]
Day 2
Gym.
One of the broken machines I missed Sunday was fixed, so I added that in. A few extra sets of leg stuff, mostly to kill time, but maybe to get ready for barre and riding with Flight next month.
Gym.
One of the broken machines I missed Sunday was fixed, so I added that in. A few extra sets of leg stuff, mostly to kill time, but maybe to get ready for barre and riding with Flight next month.
Monday Feb 20, 2023 #
8 AM
flexibility 38:00 [1]
12 PM
Cardio (Strada/Tacx) 2:09:01 67.1 km (1:55 / km) +288m 1:53 / km
ahr:145 max:161 shoes: D2 2D action blue road
Zwift Watopia Waistband
The pace groups were on short courses today, so I went to a new route on my own. I found small groups to ride with about 1/3 of the time, and another solo rider another 1/4 of the time. I mostly just churned out what I thought would be a sustainable pace.
There were only 3 sprints. I didn’t push super hard on them. I just went for a time mid way between my best and worst over the 500m.
It took about 25 watts more to maintain the pace group speed without the actual pace group.
The pace groups were on short courses today, so I went to a new route on my own. I found small groups to ride with about 1/3 of the time, and another solo rider another 1/4 of the time. I mostly just churned out what I thought would be a sustainable pace.
There were only 3 sprints. I didn’t push super hard on them. I just went for a time mid way between my best and worst over the 500m.
It took about 25 watts more to maintain the pace group speed without the actual pace group.