Training Log Archive: FlightIn the 7 days ending May 21, 2016:
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Saturday May 21, 2016 #
Cycling warm up/down (Easy spin on course) 41:23 [2] 17.5 km (2:22 / km) +50m 2:20 / km
ahr:131 max:163 slept:7.5
Check mechanicals of TT bike.
Check course for hazards aka geese. All the geese on the road
Cycling warm up/down (WU!) 20:00 [3] 10.0 km (2:00 / km)
ahr:151 max:178
Cycling race (Bikes on Broadway TT) 11:36 [4] 8.2 km (1:25 / km) +30m 1:23 / km
ahr:178 max:184
Not the case.
I was closing the gap but slowly. I checked my speed and was pushing around 42km/HR. She's gotten hella fast.
I keep pushing. We near the finish into the hill and I see that she has reeled in BOTH the women in front of her. She closes the gap and passes them both before the finish. I pass one and finish within 20seconds of holly.
Greg says the next woman to cross the line was well over a minute behind.
Fast.
Awesome.
Holly mentions a few women on her team this year are strong and she's suggested to them they recruit me to work with them on the RR.
This could be fun.
Awaiting official results
Cycling warm up/down 18:36 [1] 8.2 mi (2:16 / mi)
ahr:117 max:147
Note
Official time 11:38 which is good for first place with 11 seconds on Holly in 2nd and 28sec on her teammate in 3rd.
Tomorrow is going to be awesome!
Also.
First ever first place finish!!!
Friday May 20, 2016 #
Flexiblity (Yoga) 13:00 [1]
All the stretching under the window.
Thursday May 19, 2016 #
Cycling intervals (Pre race tune up ) 1:22:00 [3] 21.1 km (3:53 / km)
ahr:139 max:175 slept:7.75
5min E2
5x (10sec E2 gear burst* + 50sec E2)
3min easy spin
5x (10sec E2 gear burst + 50sec E2)
3min easy spin
1min mid-MAP (265w) @ 95rpm to establish correct gear
3min easy spin
5x (10sec MAP gear burst + 1:50 Easy)
3x (2min @ 230-240w + 3min easy)
3x (1min @ 270-280w + 3min easy)
3x (30sec @ 310-320w + 2:30 easy)
Cool down
Wednesday May 18, 2016 #
Cycling tempo (Bici Jam ) 1:45:00 [3] 50.0 km (2:06 / km) +443m 2:01 / km
ahr:138 max:175 slept:6.5 weight:133lbs
Pushed the pace until we hit the 4 way after the airport road kicker north of the highway. Then turned left and came home via spring bank.
Lungs were good but I had a bit of a mucus issue form after about an hour.
Tuesday May 17, 2016 #
Cycling intervals (Map 18) 1:12:50 [3] 27.4 km (2:39 / km)
ahr:141 max:179 slept:6.0 (sick)
PART 1:
Big gear max efforts. Focus on quality of pedals stroke, but get the cadence up quickly on each rep. Give yourself 5-10sec to prepare and drop the hammer right at 0:00 each time.
2x (10sec 50-13 + 2:50 easy spin)
2x (10sec 50-12 + 2:50 easy spin)
2x (10sec 50-11 + 2:50 easy spin)
PART 2:
1x (1min MAP + 2min easy)
2x (1min MAP + 1min easy)
3x (2min MAP + 2min easy)
1x (3min MAP + 3min easy)
1x (3min MAP + 2min easy)
1x (3min MAP + 1min easy)
5 min cool down
Monday May 16, 2016 #
Cycling (First 4 zones ) 1:00:00 [3] 20.0 km (3:00 / km)
ahr:139 max:168 slept:8.25 (sick)
Going stir crazy
Sunday May 15, 2016 #
Strength Training (Core) 20:00 [3]
(sick)
Cycling (E1 for life) 1:00:00 [3] 18.0 km (3:20 / km)
ahr:133 max:185
E3 felt like map.
TT3 = 291 which is lower than I was thinking it would be. Also hard to breathe.
Didn't do the 20 and instead rode easy.
Blah mucus!