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Training Log Archive: Flight

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  Cycling5 8:38:41 101.16(5:08) 162.8(3:11)
  Strength Training3 2:15:00
  Total8 10:53:41 101.16 162.8
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

9 AM

Strength Training 45:00 [3]

10 AM

Cycling warm up/down (Recovery) 1:13:00 [2] 26.5 km (2:45 / km)
ahr:118 max:154

Cross bike path ride with Greg.
Greg likes recovery rides.
we found some trains

Saturday Nov 12, 2016 #

9 AM

Cycling (Tri Douche 3433) 2:54:01 [3] 50.6 km (3:26 / km)
ahr:146 max:180

WU
10 x big gear spin ups (10 on 50 off)
6x (30sec E4, 30sec standing E4, 30sec E1)
Main set
2x (15min E3 + 5min E2)
3x (8min E3 + 1min E4 + 1min MAP + 5min E2) ***this was programmed as 10min E3 2min easy for the class. KL KB and I modified for less boring
WD
6x (30sec E4, 30sec standing E4, 30sec E1)
5x (1min E2 + 1min 100rpm)

Friday Nov 11, 2016 #

11 AM

Strength Training (Ash) 1:00:00 [3]

6 sets of 2 building to 115
1 set of 2 at 85
4 sets of 6 good mornings
4 sets of 15 reverse crunches

Thursday Nov 10, 2016 #

5 PM

Cycling intervals (3433) 1:46:40 [3] 33.6 km (3:10 / km)

Wednesday Nov 9, 2016 #

5 PM

Cycling (E3 10, 15, 20) 1:30:00 [3] 28.1 km (3:12 / km)
ahr:148 max:169

Tuesday Nov 8, 2016 #

5 PM

Strength Training 30:00 [3]

Monday Nov 7, 2016 #

5 PM

Cycling intervals (Accessing blocks ) 1:15:00 [3] 24.0 km (3:08 / km)
ahr:147 max:180 slept:7.75

5min E1
10 min E2 10-15 sec spin ups top of each minute

3x
8min 195ish
1min 235
1min 255
5min E1

10min E2
5min E1

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