Training Log Archive: FlightIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
Cycling warm up/down 10:00 [1] 3.0 km (3:20 / km)
9 AM
Cycling race (Watt's a Time Trial) 30:12 [4] 20.5 km (1:28 / km) +37m 1:28 / km
ahr:175 max:181
It ended up being super windy.
Very different feel from the Saturday pre ride.
We did not hit our standard.
We were slower than Defi by about 1km per hour. So were the other athletes.
But the cool things that DID happen
1. I race directed my first event!
2. some of the ladies from our Road Cycling Development Course did their first ever road race!
3. we learned the tandem looks great in purple
Very different feel from the Saturday pre ride.
We did not hit our standard.
We were slower than Defi by about 1km per hour. So were the other athletes.
But the cool things that DID happen
1. I race directed my first event!
2. some of the ladies from our Road Cycling Development Course did their first ever road race!
3. we learned the tandem looks great in purple
Saturday Jun 3, 2017 #
11 AM
Cycling (pre ride ) 50:51 [3] 21.5 km (2:22 / km) +55m 2:20 / km
ahr:118 max:169
took Carla on a pre-ride of the tt course
one of the women from the clinic joined us.
I held her for a standing start from her start line
We practiced some u-turns
Carla and I did a few small efforts
one of the women from the clinic joined us.
I held her for a standing start from her start line
We practiced some u-turns
Carla and I did a few small efforts
Thursday Jun 1, 2017 #
11 AM
Cycling intervals (54345 Saddles) 1:30:33 [3] 34.0 km (2:40 / km)
ahr:145 max:180
AKA Paul hates me
2min @ 300
5min @ 230-240
6min @ 200
5min @ 230
2min @ 290
no gear changes
The cadence was particularly awkward for the first time through so I went up a gear on the second putting my starting cadence around 90 and my lowest cadence around climbing. That was better.
Legs were a bit sore from weights the day before
2min @ 300
5min @ 230-240
6min @ 200
5min @ 230
2min @ 290
no gear changes
The cadence was particularly awkward for the first time through so I went up a gear on the second putting my starting cadence around 90 and my lowest cadence around climbing. That was better.
Legs were a bit sore from weights the day before
Wednesday May 31, 2017 #
8 AM
Strength Training (Ash lift ) 1:00:00 [3]
squats: 8x 2 at 85%
Deadlift splits with 18lb kettle bell
Deadlift splits with 18lb kettle bell
5 PM
Cycling (recovery ride) 50:27 [3] 14.8 km (3:25 / km) +141m 3:15 / km
ahr:116 max:162
Tuesday May 30, 2017 #
5 PM
Cycling intervals (fartlek) 1:39:00 [3] 40.2 km (2:28 / km) +406m 2:21 / km
ahr:136 max:187
Went on the Pure group ride.
Mostly crushed up the hills.
Had a little Lee special private hill sprint clinic mid ride.
Good fun for broken fingers.
Oh yeah, I broke my finger locking up the track last night!
YAY!
Mostly crushed up the hills.
Had a little Lee special private hill sprint clinic mid ride.
Good fun for broken fingers.
Oh yeah, I broke my finger locking up the track last night!
YAY!