Training Log Archive: FlightIn the 7 days ending Jan 5, 2016:
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Tuesday Jan 5, 2016 #
5 PM
Cycling intervals (TT5 + map intervals) 1:10:00 [4] 24.3 km (2:53 / km)
ahr:143 max:187
20min WU
5x (30 sec map 90 sec easy) + 5min easy
TT5 + 5min easy
5 x (30sec TT5 + 90sec easy) + 5min easy
5 x (30sec TT5 + 30sec easy) + 5min easy
Had to get off my bike after at the end of the WU to calm the dog down. She seems to be an indicator of smooth shifting, if there is any grinding she looses her mind.
Set 2 was smooth
TT5 = 266 I dislike having to pay attention to my own time. I find it distracting.
Shifted from big to small chain ring for set 3
Didn't shift for set 4 just dos cadence down to E2
I think the people below and above hate me.
Ave 89 rpm
5x (30 sec map 90 sec easy) + 5min easy
TT5 + 5min easy
5 x (30sec TT5 + 90sec easy) + 5min easy
5 x (30sec TT5 + 30sec easy) + 5min easy
Had to get off my bike after at the end of the WU to calm the dog down. She seems to be an indicator of smooth shifting, if there is any grinding she looses her mind.
Set 2 was smooth
TT5 = 266 I dislike having to pay attention to my own time. I find it distracting.
Shifted from big to small chain ring for set 3
Didn't shift for set 4 just dos cadence down to E2
I think the people below and above hate me.
Ave 89 rpm
Monday Jan 4, 2016 #
5 PM
Cycling intervals (15 min decending blocks) 1:30:00 [3] 32.8 km (2:45 / km)
No shifting
WU
5x 1min map, 2 min e4, 4min e3, 5min e2, 3min easy
20min in, I wish I had a fan in this apartment. Missing my bike room.
E3 was annoying and hard not to pick up the cadence
E2 made me noticeably angry and I sort of wanted to face punch.
5th MAP quads were feeling a bit fatigue. Flushed out through E4
WU
5x 1min map, 2 min e4, 4min e3, 5min e2, 3min easy
20min in, I wish I had a fan in this apartment. Missing my bike room.
E3 was annoying and hard not to pick up the cadence
E2 made me noticeably angry and I sort of wanted to face punch.
5th MAP quads were feeling a bit fatigue. Flushed out through E4
Sunday Jan 3, 2016 #
4 PM
Cycling warm up/down 45:00 [3] 13.1 mi (3:26 / mi)
Friday Jan 1, 2016 #
3 PM
Cycling intervals (Whydomylegshurt) 1:30:00 [3] 31.3 km (2:53 / km)
ahr:148 max:178 slept:8.5
15min progressive warm up.
3 min easy
3 x (1min MAP, 1 min E4, 8min E3)
2min easy
3 x (1min right leg, 1min left leg, 1min both)
1min easy
10x stomps 15sec of every 60 hard. No shifting 3 highest gear. Max wattage 406
5min easy
10min E3 w/15sec spin ups to 110+ rpm top of every min
5min WD
3 min easy
3 x (1min MAP, 1 min E4, 8min E3)
2min easy
3 x (1min right leg, 1min left leg, 1min both)
1min easy
10x stomps 15sec of every 60 hard. No shifting 3 highest gear. Max wattage 406
5min easy
10min E3 w/15sec spin ups to 110+ rpm top of every min
5min WD
Thursday Dec 31, 2015 #
5 PM
Cycling 20:00 [3] 8.13 km (2:28 / km) +103m 2:19 / km
ahr:148 max:170
5min WU
6 x 1min Map 1 min E3
3 min WD
6 x 1min Map 1 min E3
3 min WD
Wednesday Dec 30, 2015 #
11 AM
Running tempo (Treadmill) 25:41 [3] 5.0 km (5:08 / km)
ahr:160 max:178 shoes: Asics Gel-lyte33
Gradual pace increase.
Last 800m at 3:40
Last 800m at 3:40