Training Log Archive: FlightIn the 7 days ending Jun 22, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||
Thursday Jun 22, 2017 #
6 PM
Cycling race (Velodrama) 29:22 [4] 16.12 km (1:49 / km)
ahr:159 max:184 slept:8.5
Well. Today I rolled out of bed from an after work nap, arrived at the track just before racing started and beat the B field of men in 2 of 3 races.
The night started with a 20 lap points race. I used some of the fragile male egos to do almost no work until the second sprint (took 4th in the first sprint) then proceeded to drop the hammer and win sprints 2 & 3 take 2nd in the 4th and sit up and pack finish for the final sprint.
For the Reverse Win and Out the egos learnt to make me do some work but I had no interest in chasing the first two sprints, lifted the pace for the third and followed the attack on the forth sprint then took the opportunity rolling out of corner one of the final sprint lap to go off the front when I heard "is this the last lap".
I opened about a 50m gap and comfortably took the 5th sprint and the win.
By the scratch race I didn't really care and rode it tempo for a 5th place finish moving up from 9th after corner 4
Not a bad Thursday
The night started with a 20 lap points race. I used some of the fragile male egos to do almost no work until the second sprint (took 4th in the first sprint) then proceeded to drop the hammer and win sprints 2 & 3 take 2nd in the 4th and sit up and pack finish for the final sprint.
For the Reverse Win and Out the egos learnt to make me do some work but I had no interest in chasing the first two sprints, lifted the pace for the third and followed the attack on the forth sprint then took the opportunity rolling out of corner one of the final sprint lap to go off the front when I heard "is this the last lap".
I opened about a 50m gap and comfortably took the 5th sprint and the win.
By the scratch race I didn't really care and rode it tempo for a 5th place finish moving up from 9th after corner 4
Not a bad Thursday
Wednesday Jun 21, 2017 #
12 PM
Strength Training (Lunch lift ) 45:00 [3]
Ash was there which altered my plan.
He had me slowly build up sets of 2.
Got to 165 and then he suggested stopping because 2. I haven't yet lifted more 2. I race on the weekend 3. It looked AWESOME 4. I had good speed
He had me slowly build up sets of 2.
Got to 165 and then he suggested stopping because 2. I haven't yet lifted more 2. I race on the weekend 3. It looked AWESOME 4. I had good speed
5 PM
Cycling intervals (over unders) 1:06:36 [3] 27.0 km (2:28 / km)
ahr:140 max:177
2x
5min bottom E4 2 min Top 5 bottom 2 top.
Done on TT same as Sunday.
Felt WAY better.
Sunday I felt my muscles tighten in aero position. There was none of that today.
Held 225 and 245 throughout both sets
5min bottom E4 2 min Top 5 bottom 2 top.
Done on TT same as Sunday.
Felt WAY better.
Sunday I felt my muscles tighten in aero position. There was none of that today.
Held 225 and 245 throughout both sets
Tuesday Jun 20, 2017 #
5 PM
Cycling hills (Hills) 58:31 [3] 25.1 km (2:20 / km)
Elevation on Garmin is broken
Monday Jun 19, 2017 #
5 PM
Cycling 1:48:44 [3] 47.9 mi (2:16 / mi) +28m 2:16 / mi
ahr:130 max:176
To track plus track plus home
Sunday Jun 18, 2017 #
8 AM
Cycling intervals (Over unders ) 1:30:23 [4] 35.0 km (2:35 / km)
ahr:144 max:171
3x
5min bottom E4 2 min Top 5 bottom 2 top.
6 min between.
This sucked. Done on the TT bike.
Every time I got into my aero position my hips hurt.
5min bottom E4 2 min Top 5 bottom 2 top.
6 min between.
This sucked. Done on the TT bike.
Every time I got into my aero position my hips hurt.
Saturday Jun 17, 2017 #
10 AM
Cycling long (Tandem ) 2:59:27 [3] 80.0 km (2:15 / km) +618m 2:10 / km
ahr:123 max:174
CP and MB joined us in the tandem. They were doing some hard intervals with long recovery once we hit the "flats" of springbank. It was a load of fun. We dropped the hammer for a few efforts and then hung out and waited. They were both impressed with our speed and the handling of the bike.
This is the first time carla and I have beaten any of my personal strava segments on the tandem. Which is pretty cool. The ride felt great.
This is the first time carla and I have beaten any of my personal strava segments on the tandem. Which is pretty cool. The ride felt great.
Friday Jun 16, 2017 #
10 AM
Strength Training (With paul!) 1:00:00 [3]
Build to 160
Pausing with 3x2 at 155
Then 2x2 @160
Then 3 fast at 135
Then 3x3 super fast at....115? Or maybe 95
Pausing with 3x2 at 155
Then 2x2 @160
Then 3 fast at 135
Then 3x3 super fast at....115? Or maybe 95
5 PM
Cycling tempo (Motor pacing ) 30:00 [3] 16.5 km (1:49 / km) +10m 1:49 / km
ahr:146 max:179
Took a QOM for fastest 4 laps of the track at 47km/hr