Training Log Archive: FlightIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
Cycling long (Base pace + ) 1:53:47 [3] 36.5 km (3:07 / km)
ahr:134 max:183 rhr:48 slept:8.5
TT3 was 332 (up from 306) -I waited too long to up shift. My HR only hit 183 which is pretty low for a 3 min TT
TT1 was 419 (this had some good tire slip on the jump with power growing steadily through the minute)
Then I just pedaled around.
Saturday Feb 25, 2017 #
Cycling (Fake tt20 ) 1:03:28 [3] 19.3 km (3:17 / km)
ahr:136 max:175
Cycling tempo (TT20) 1:05:45 [4] 23.1 km (2:51 / km)
ahr:150 max:185 rhr:52 weight:133lbs
Average was basically the same as nov at 242 which isn't bad considering a 1.5kg weight drop and being sick for 3 straight weeks
Friday Feb 24, 2017 #
Strength Training (Ash + Paul) 1:45:00 [4]
Alternating split quay jumps with high cadence
Then heavy lifts with heavy gear.
My jumps were higher after spinning. By a significant amount. Like 4 inches
Thursday Feb 23, 2017 #
Cycling tempo (3x 10 E4) 1:17:44 [4] 29.0 km (2:41 / km)
ahr:150 max:181 slept:9.5
Averaged 230 for the first and 232 for the next 2
Wednesday Feb 22, 2017 #
Strength Training (Squats ) 45:00 [3]
Tuesday Feb 21, 2017 #
Cycling intervals (Ascending blocks ) 1:30:00 [4] 34.5 km (2:37 / km)
ahr:150 max:180 slept:8.75
This time my Ave HR was 4 beats lower, max was 6 beats lower and I went 6km further.
Main Set:
1.) 6x (2min @ 200-210w + 2min @ 235-245w + 2min @ 270-280w + 4min easy spin).
Monday Feb 20, 2017 #
Cycling intervals (Watt Riot Spin) 38:00 [3] 23.9 km (1:35 / km)
ahr:160 max:180
Running (Watt Riot Run) 31:42 [3] 5.27 km (6:01 / km) +11m 5:57 / km
ahr:149 max:182 shoes: Zante -NB
Flexiblity (Watt Riot Yoga) 45:00 [3]