Training Log Archive: FlightIn the 7 days ending Apr 26, 2016:
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Tuesday Apr 26, 2016 #
6 PM
Cycling tempo (Over unders ) 1:35:00 [3] 37.1 km (2:34 / km)
ahr:139 max:173 slept:7.5
30min warmup, moving through zones and including some short, low-torque, high-cadence spinups.
Main Set:
3x (5min @ ~210w + 2min @ ~255w + 5min @ ~210w + 2min @ ~255w) + 6min easy.
extra 5min easy, with some cadence spin-ups, to cool down.
Main Set:
3x (5min @ ~210w + 2min @ ~255w + 5min @ ~210w + 2min @ ~255w) + 6min easy.
extra 5min easy, with some cadence spin-ups, to cool down.
Monday Apr 25, 2016 #
6 PM
Cycling intervals (MAP + NmP) 1:30:00 [3] 34.5 mi (2:37 / mi)
ahr:134 max:172 slept:8.0
Warmup: 5min E1 + 5min E2 + 5min E3.
PART 1:
Big gear max efforts. Focus on quality of pedals stroke.
3x (10sec 50-13 + 2:50 easy spin)
3x (10sec 50-12 + 2:50 easy spin)
3x (10sec 50-11 + 2:50 easy spin)
PART 2:
3x (1min 260 + 2min easy)
3x (2min 270 + 3min easy)
3x (3min 280 + 5min easy)
Total ride: 63min
Total MAP: 18min
PART 1:
Big gear max efforts. Focus on quality of pedals stroke.
3x (10sec 50-13 + 2:50 easy spin)
3x (10sec 50-12 + 2:50 easy spin)
3x (10sec 50-11 + 2:50 easy spin)
PART 2:
3x (1min 260 + 2min easy)
3x (2min 270 + 3min easy)
3x (3min 280 + 5min easy)
Total ride: 63min
Total MAP: 18min
Sunday Apr 24, 2016 #
2 PM
Cycling long (Sweet Spot) 1:30:00 [3] 33.4 km (2:42 / km)
ahr:137 max:162 slept:9.5
30 min WU
2 x (20min low E4 + 10min easy)
2 x (20min low E4 + 10min easy)
Saturday Apr 23, 2016 #
10 AM
Cycling intervals (Velodrome) 37:29 [3] 19.2 km (1:57 / km)
ahr:151 max:181
TRY THE TRACK
TRY THE TRACK
TRY THE TRACK
Ok open track.
But no one else was there so PR let Greg and Veinbuster jump on for a short Try the Track session before the rain hit!
YAY!!!!!!!!!!
I did a 25 lap warm up and then some jumps.
I think I got in 3 or 4 before doing some exchanges with Greg and Veinbuster.
Here's a picture of the learning:
TRY THE TRACK
TRY THE TRACK
Ok open track.
But no one else was there so PR let Greg and Veinbuster jump on for a short Try the Track session before the rain hit!
YAY!!!!!!!!!!
I did a 25 lap warm up and then some jumps.
I think I got in 3 or 4 before doing some exchanges with Greg and Veinbuster.
Here's a picture of the learning:
12 PM
Cycling intervals (MAP ) 1:15:00 [3] 26.2 km (2:52 / km)
ahr:136 max:178
WU
5x (4min 260-270 + 8min easy)
WD
5x (4min 260-270 + 8min easy)
WD
Friday Apr 22, 2016 #
11 AM
Cycling intervals (Test Intervals) 1:10:00 [3] 24.0 km (2:55 / km)
ahr:142 max:171
Because yesterdays HR was high and the legs were still sore/ a bit crampy with heavy load PRo put the kibosh on riding to Turner Valley and said better to work on bringing the intensity back up than going for endurance.
So I did this:
5min E1
10min E2
5 min E3
4x (1min E4, 2min E2, 2min E3)
5min E 1/2
8x (15sec MAP, 45 sec E2 same gear)
WD
So I did this:
5min E1
10min E2
5 min E3
4x (1min E4, 2min E2, 2min E3)
5min E 1/2
8x (15sec MAP, 45 sec E2 same gear)
WD
Thursday Apr 21, 2016 #
12 PM
Cycling warm up/down (Glenmore Ride) 1:16:19 [2] 24.2 km (3:09 / km) +197m 3:02 / km
ahr:110 max:179
We took advantage of the sun and went outside for a pre-class ride around the Glenmore Reservoir
6 PM
Cycling intervals (3433) 2:00:00 [4]
ahr:152 max:186
I wore a tiara.
PRo wore a support tiara.
Veinbuster came.
There were many team races and then a 3km hill climb.
That's all that really matters.
Support tiara
PRo wore a support tiara.
Veinbuster came.
There were many team races and then a 3km hill climb.
That's all that really matters.
Support tiara