Training Log Archive: FlightIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
11 AM
Random cardio (Snowshoe) 40:00 [3] 3.0 km (13:20 / km) +200m 10:00 / km
Up the lookout at Lake Louise
2 PM
Strength Training 45:00 [3]
Squats
Split squats
Reverse crunches
Split squats
Reverse crunches
5 PM
Cycling warm up/down 25:00 [3] 8.0 km (3:08 / km)
Saturday Jan 21, 2017 #
Random cardio 3:00:00 [3] 14.9 km (12:05 / km) +300m 10:59 / km
Greg and I are in Banff for Big Taste and ice festival.
We spent the day roaming around between our hotel up tunnel and Banff springs, the fall, and town.
It was nice to "do nothing"
We spent the day roaming around between our hotel up tunnel and Banff springs, the fall, and town.
It was nice to "do nothing"
Friday Jan 20, 2017 #
10 AM
Strength Training (Ash) 1:15:00 [3]
Lifting with tired legs today.
Still managed to crush my weight in deadlifts and hit s new max for split squats on my weaker left leg.
Had a long warm up on the bike.
Still managed to crush my weight in deadlifts and hit s new max for split squats on my weaker left leg.
Had a long warm up on the bike.
Thursday Jan 19, 2017 #
5 PM
Cycling intervals (5x5 basement class ) 2:00:00 [3] 36.8 km (3:16 / km)
ahr:145 max:179
We had a little suffer fest
2x
5(5 E4 + 3easy)
10min instead of 3 between.
Total of 50min of E4.
2x
5(5 E4 + 3easy)
10min instead of 3 between.
Total of 50min of E4.
Wednesday Jan 18, 2017 #
5 PM
Strength Training (Weights ) 1:00:00 [3]
Run into Repsol
Arrived to find high performance totally booked and the gym packed.
Ran into CP so I chatted for a bit which killed enough time to free up a rack.
Did squats then split squats then deadlifts only because of how busy it was. Usually deadlifts would be second.
Squats. Build to 105
6 sets of 2
Split squats.
4 sets of 5 build to 65
Deadlifts.
3sets of 5 at 30kg
Arrived to find high performance totally booked and the gym packed.
Ran into CP so I chatted for a bit which killed enough time to free up a rack.
Did squats then split squats then deadlifts only because of how busy it was. Usually deadlifts would be second.
Squats. Build to 105
6 sets of 2
Split squats.
4 sets of 5 build to 65
Deadlifts.
3sets of 5 at 30kg
6 PM
Running (Home from Repsol ) 20:13 [3] 3.5 km (5:47 / km) +30m 5:32 / km
Lots of stop lights.
Used strava to track so the clock just keeps running. Mince I got out of downtown I didn't have any lights but there was some decent ice to be careful on.
Used strava to track so the clock just keeps running. Mince I got out of downtown I didn't have any lights but there was some decent ice to be careful on.
Tuesday Jan 17, 2017 #
6 PM
Cycling intervals (Cadence ride ) 1:20:00 [3] 26.7 km (3:00 / km)
ahr:156 max:187
Main Set:
1.) 5x (1min E3 @ 90rpm + 1min gradual cadence build to 110-119rpm + 1min gradual decrease to 90rpm + 1min easy @ 70rpm. (20)
5min set break (easy spin)
2.) 5x (1min E3 @ 90rpm + 30sec @ 100-109rpm + 20sec @ 110-119rpm + 10sec @ 120-129rpm + 1min easy @ 70rpm. (15)
5min set break (easy spin)
3.) 5x (1min E3 @ 90rpm + 1min @ 110-119rpm, adding a gear at 20sec and another gear at 40sec + 1min easy @ 70rpm (15)
5min cooldown (easy spin)
Next time I want to do the second block first
Then block 1
Then 3
1.) 5x (1min E3 @ 90rpm + 1min gradual cadence build to 110-119rpm + 1min gradual decrease to 90rpm + 1min easy @ 70rpm. (20)
5min set break (easy spin)
2.) 5x (1min E3 @ 90rpm + 30sec @ 100-109rpm + 20sec @ 110-119rpm + 10sec @ 120-129rpm + 1min easy @ 70rpm. (15)
5min set break (easy spin)
3.) 5x (1min E3 @ 90rpm + 1min @ 110-119rpm, adding a gear at 20sec and another gear at 40sec + 1min easy @ 70rpm (15)
5min cooldown (easy spin)
Next time I want to do the second block first
Then block 1
Then 3
Monday Jan 16, 2017 #
6 PM
Cycling intervals (Diminishing rest ) 1:40:00 [3] 29.6 km (3:23 / km)
ahr:151 max:181 slept:7.75
I felt like my HR was too high on this workout. Looking back at the last time I did this, I was about 6-7 beats lower that time.
E4 blocks at 240
9on 3 off
7 on 2 off
5 on 1 off
3 on 5 off
Repeat.
I failed to hold my watts though the second 9 and 7. Got them back for the 5 and 3
E4 blocks at 240
9on 3 off
7 on 2 off
5 on 1 off
3 on 5 off
Repeat.
I failed to hold my watts though the second 9 and 7. Got them back for the 5 and 3