Training Log Archive: FlightIn the 7 days ending Jun 8, 2017:
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Thursday Jun 8, 2017 #
6 PM
Cycling hills (3min edworthy repeats ) 1:36:46 [3] 36.8 km (2:38 / km) +462m 2:28 / km
ahr:143 max:186 slept:8.3
Aka : the apocalypse is coming
Aka: I got poplar fluff in my soul
Mission: ride up edworthy for 3min. Mark finish. Go down hill + meander for 5min. Go up for 3min, mark finish, note if it's location in relation to first effort. Take 5min (down + meander) then return to SECOND effort finish line. Note time. 5min off.
Repeat until time to line is >3:30
I got in 7 repeats not because time was >3:30
because the apocalypse was descending upon me.
2nd 3min further than first
3: 3:10
4: 3:11
5: 3:15
6: 3:18
7: 3:28 (apocalypse winds began attacking)
I headed home at not so much a recovery pace. Dodging people still who were littered everywhere running from the impending rain all in a dither.
3k from home (approx mid 8st) lightning cracked over my head and the poplar fluff swirled like a tornado around me.
I let out a non silent "oh f*ck" and pushed a little harder into the swirling winds, tree branches started coming down all over, some not so small. AHHHH
Get me off this f***ing pathway.
The underpasses were close due to high water but I hit two green lights at memorial and Centre + 4th and jumped onto Edmonton trail proper vs the cycle track as the sky opened up a rain poured down on me.
I ripped up the hill (faster than the car2go next to me) through the thankfully green light and into the 8.5% grade that is the climb to my street while my legs screamed. But I made it home before it got really bad out.
My max speed going home was 50.6km/hr.
Now I'm listening to sirens all around me.
Aka: I got poplar fluff in my soul
Mission: ride up edworthy for 3min. Mark finish. Go down hill + meander for 5min. Go up for 3min, mark finish, note if it's location in relation to first effort. Take 5min (down + meander) then return to SECOND effort finish line. Note time. 5min off.
Repeat until time to line is >3:30
I got in 7 repeats not because time was >3:30
because the apocalypse was descending upon me.
2nd 3min further than first
3: 3:10
4: 3:11
5: 3:15
6: 3:18
7: 3:28 (apocalypse winds began attacking)
I headed home at not so much a recovery pace. Dodging people still who were littered everywhere running from the impending rain all in a dither.
3k from home (approx mid 8st) lightning cracked over my head and the poplar fluff swirled like a tornado around me.
I let out a non silent "oh f*ck" and pushed a little harder into the swirling winds, tree branches started coming down all over, some not so small. AHHHH
Get me off this f***ing pathway.
The underpasses were close due to high water but I hit two green lights at memorial and Centre + 4th and jumped onto Edmonton trail proper vs the cycle track as the sky opened up a rain poured down on me.
I ripped up the hill (faster than the car2go next to me) through the thankfully green light and into the 8.5% grade that is the climb to my street while my legs screamed. But I made it home before it got really bad out.
My max speed going home was 50.6km/hr.
Now I'm listening to sirens all around me.
Wednesday Jun 7, 2017 #
12 PM
Strength Training (Lunch Lift ) 30:00 [3]
build to 80% squat
3x2 @ 80%
Split squats 3x5 @ 80%
2x 20 reverse crunches
3x2 @ 80%
Split squats 3x5 @ 80%
2x 20 reverse crunches
6 PM
Cycling tempo (E3 ) 1:28:00 [3] 33.2 km (2:39 / km)
ahr:145 max:167 rhr:50
30min WU
2x 25min 210 + 5 easy
2x 25min 210 + 5 easy
Tuesday Jun 6, 2017 #
6 PM
Cycling intervals (54345 Saddles) 1:31:00 [3] 34.4 km (2:39 / km)
ahr:148 max:183
Same as last week
Nailed it this time
This still hurt a bit but felt like my HR and breathing were way more in check than the first time
Nailed it this time
This still hurt a bit but felt like my HR and breathing were way more in check than the first time
Monday Jun 5, 2017 #
6 PM
Cycling (Fartlek) 1:02:25 [2] 29.5 km (2:07 / km) +73m 2:05 / km
ahr:153 max:183
To track on track bike
Then coaching
Demo-ed jumps then rode motor pacing with the group
Then coaching
Demo-ed jumps then rode motor pacing with the group
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