Training Log Archive: FlightIn the 7 days ending Oct 30, 2016:
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Sunday Oct 30, 2016 #
4 PM
Cycling intervals (MAP sets) 1:00:00 [3] 21.1 km (2:51 / km)
ahr:141 max:184 rhr:48 slept:8.5
20 min building.
5x (1min map 2 min E3)
3 min all out
2 min easy
Spin ups
5x (1min map 2 min E3)
3 min all out
2 min easy
Spin ups
Friday Oct 28, 2016 #
11 AM
Strength Training (Weights with ash) 1:00:00 [3] 6.0 km (10:00 / km)
1 mile run in from work
8min bike spin 100 rpm at 170 watts
Squats:
6@ bar weight only
2 @ 95lbs
1 @ 115 lbs fail at life and Erin can't get out of squat
2@ 95lbs
4 sets 2 reps at 105lb
Split squats
5 @ no weight
5 @ 15
5 @ 30
5 @ 40
5 @ 45 with bar
6min on bike cool down
8min bike spin 100 rpm at 170 watts
Squats:
6@ bar weight only
2 @ 95lbs
1 @ 115 lbs fail at life and Erin can't get out of squat
2@ 95lbs
4 sets 2 reps at 105lb
Split squats
5 @ no weight
5 @ 15
5 @ 30
5 @ 40
5 @ 45 with bar
6min on bike cool down
Thursday Oct 27, 2016 #
6 PM
Cycling intervals (3433) 1:50:00 [3] 35.0 km (3:09 / km)
HR way too high. Today
Sitting about 30 beats higher than it should after first threshold effort
Sitting about 30 beats higher than it should after first threshold effort
Wednesday Oct 26, 2016 #
6 PM
Cycling intervals (Cross with kara ) 15:00 [3]
We got kicked out of the park pretty quick and decided to go for dinner and beers
Monday Oct 24, 2016 #
5 PM
Strength Training 30:00 [2]
2.2k WU run
3 x 6 squats with 20lbs
3 x 6 split squats
2x 20 bicycles
2 x 20 reverse crunch
3 x 6 squats with 20lbs
3 x 6 split squats
2x 20 bicycles
2 x 20 reverse crunch