Training Log Archive: FlightIn the 7 days ending Jun 3, 2016:
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Friday Jun 3, 2016 #
Cycling hills (Spicy Kailee ride) 1:51:40 [4] 52.7 km (2:07 / km) +530m 2:01 / km
ahr:150 max:180
We had a wicked head wind out. Threw in an extra 2k climb off lower spring bank.
We were so excited to turn and get the tail wind on the way back. Had that for about 5k before it shifted on us.
I held Kailee up all the climbs.
Couldn't get my cadence up above 108 so I'll do a good stretch before next ride and done cadence up blocks in the morning
Cycling hills (Highwood Recovery ride ) 1:42:38 [2] 36.0 km (2:51 / km) +619m 2:38 / km
ahr:130 max:169 slept:8.5
He crossed the road in front of us!! We didn't take any pictures because we love life and not getting eaten by bears.
Celia was slow actually fast for someone who doesn't ride bikes and had flat pedals.
Greg and I stopped a bunch to wait.
I rode along with her a pushed her for a few KM then would chase Greg and wait for Celia after I caught him.
All the fun.
Thursday Jun 2, 2016 #
Cycling warm up/down (Commuting ) 24:00 [2] 9.0 km (2:40 / km)
(rest day)
Wednesday Jun 1, 2016 #
Cycling tempo (Bici Jam) 2:27:53 [4] 76.0 km (1:57 / km) +626m 1:52 / km
ahr:154 max:185
Tuesday May 31, 2016 #
Cycling tempo (MAP test) 24:30 [5] 10.0 km (2:27 / km)
max:188
04 Dec 2015: 150w 153bpm
19 Feb 2016: 175w 152bpm
31 May 2016: 200w 161bpm
MAP & MHR values
04 Dec 2015: 233w (3.9w/kg) 184bpm
19 Feb 2016: 258w (4.3w/kg) 183bpm
31 May 2016: 262w (4.4w/kg) 188bpm
Cycling warm up/down 25:00 [2] 8.0 mi (3:07 / mi)
Monday May 30, 2016 #
Note
(rest day)
Sunday May 29, 2016 #
Cycling intervals (New Bike test!!!!) 2:27:39 [3] 63.4 km (2:20 / km) +627m 2:13 / km
ahr:133 max:172 slept:6.0
Getting a feel for the new bike.
It's got some very good power.
We did some dips down into the river valley and back so I could get used to gearing for climbs. Certainly more little ring than there used to be.
Poor Greg came with Kailee and I.
He had a pretty good bonk and suffered through the last 45min, but he kept a smile on the whole time.
Saturday May 28, 2016 #
Cycling tempo (TT3 & TT20) 1:12:14 [4] 27.7 km (2:36 / km)
ahr:153 max:188 slept:7.75
TT20 = 245 this is not what I was hoping for OR what I was thinking it would be. I was projecting it at about 260.
I made an error and went out too hot pushing 280 after about 3min.
HR got too high for that early and I had to drop down to try and recover. Sat around in the mid E4 for minutes 7-17 then brought it up to 278 ish for 1.5min then up over 300 for the last minute.
Poorly executed.
Cycling race (ECC Spin) 20:00 [4] 14.5 km (1:23 / km)
How far can you go in 20min.
I won by 2km.
Cycling warm up/down (Warm up and down for ECC) 38:53 [2] 13.0 km (2:59 / km)