Training Log Archive: FlightIn the 7 days ending Jan 9, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Jan 9, 2016 #
9 AM
Cycling intervals (Mito Spin) 4:09:15 [3] 82.3 km (3:02 / km)
ahr:147 max:182 slept:5.75
It's that time of year again!
5hr spinathon time!
This time I didn't fall off or break my trainer!
Time listed is saddle time.
Greg even came with an impressive saddle time of 3:20:00 ish
This is how I described the evens sets (read coaching blocks) in training peaks:
Set 1
20 x (1 min biggest gear 45ish rpm, 1 min easy)
Cool down
Set 2
7 x 3min @ 80rpm (sweet spot) 2min 100rpm (mid E3)
9 min standing
Set 3 Carol
3x 3min e2, 2min e3, 2min e4, 30sec map
5x 1min 80rpm 1min 105
E2 for some time
10min e4
LUNCH!
Basically the only women there who know how to draft......
Set 4
3x 3min75 rpm 3min 65rpm 3min 55rpm (up shift between)
10min TT
Set 5
FML
Lots of stomps.
Lots of 90rpm and up shifting.
I can't remember....wanted to vomit at one point.
Saw 514 Watts
Byeeeee
5hr spinathon time!
This time I didn't fall off or break my trainer!
Time listed is saddle time.
Greg even came with an impressive saddle time of 3:20:00 ish
This is how I described the evens sets (read coaching blocks) in training peaks:
Set 1
20 x (1 min biggest gear 45ish rpm, 1 min easy)
Cool down
Set 2
7 x 3min @ 80rpm (sweet spot) 2min 100rpm (mid E3)
9 min standing
Set 3 Carol
3x 3min e2, 2min e3, 2min e4, 30sec map
5x 1min 80rpm 1min 105
E2 for some time
10min e4
LUNCH!
Basically the only women there who know how to draft......
Set 4
3x 3min75 rpm 3min 65rpm 3min 55rpm (up shift between)
10min TT
Set 5
FML
Lots of stomps.
Lots of 90rpm and up shifting.
I can't remember....wanted to vomit at one point.
Saw 514 Watts
Byeeeee
Friday Jan 8, 2016 #
5 AM
Cycling warm up/down (Active Recovery) 48:00 [2] 12.8 km (3:45 / km)
ahr:125 max:139 slept:5.5
6 AM
Flexiblity (Rolling) 17:00 [2]
Ow
Thursday Jan 7, 2016 #
6 PM
Cycling intervals 1:48:23 [3] 37.6 km (2:53 / km)
ahr:148 max:178 slept:8.0
The ritual unstructured first day back from break where we go down the rows calling zones and trying to shatter everyone else in class (ok that's just some of us trying to do that)
Wednesday Jan 6, 2016 #
6 PM
Strength Training (3433 Llew ) 1:30:00 [3]
3 laps
Corrections
3 laps
1 length hurdle real walks
1 length running stretch
Runners lunge
High knee skips (A's) x2
Backward skip
3x (front squats (5kg) 8 step ups (30lb) 4 box jumps)
2x (30 knee crunches, 30 leg raises, 30 heel touches)
5min stretching
Lots of chatting and explanation
Corrections
3 laps
1 length hurdle real walks
1 length running stretch
Runners lunge
High knee skips (A's) x2
Backward skip
3x (front squats (5kg) 8 step ups (30lb) 4 box jumps)
2x (30 knee crunches, 30 leg raises, 30 heel touches)
5min stretching
Lots of chatting and explanation
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)