Training Log Archive: FlightIn the 7 days ending Jan 9, 2018:
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Tuesday Jan 9, 2018 #
6 PM
Cycling intervals (Fil Fartlek aka cracked) 2:12:00 [4] 60.2 km (2:12 / km)
ahr:159 max:183 rhr:52 slept:7.0 weight:136lbs
Aka Don’t Vomit
Complicated workout consisting of 10min blocks at 260 followed by 3x 15 second max sprints on the 1, 2, and 5 min following the block then 5min at 135 and back up.
In the middle there was a 10min 235
At the end there was another 10min 235
With some ramp up at the front end and a 5min 260 block to “ease in” also followed by max sprints
After the second max sprint blocks that this may in fact be a test when my “I might actually vomit” was returned with a “yeah let me know how far you make it”.
So then of course I had to finish.
Last max sprints were a bit light at 475-490 vs 500-520
Soooooo now my legs feel like shit and I still sort of want to vomit.
Also I think I hear a mouse.....
Complicated workout consisting of 10min blocks at 260 followed by 3x 15 second max sprints on the 1, 2, and 5 min following the block then 5min at 135 and back up.
In the middle there was a 10min 235
At the end there was another 10min 235
With some ramp up at the front end and a 5min 260 block to “ease in” also followed by max sprints
After the second max sprint blocks that this may in fact be a test when my “I might actually vomit” was returned with a “yeah let me know how far you make it”.
So then of course I had to finish.
Last max sprints were a bit light at 475-490 vs 500-520
Soooooo now my legs feel like shit and I still sort of want to vomit.
Also I think I hear a mouse.....
Monday Jan 8, 2018 #
6 PM
Cycling intervals (Enter 140 ) 2:00:00 [3] 42.0 km (2:51 / km)
ahr:141 max:185 rhr:45 slept:7.75
Spin pyramids to 140 today
6x through
Warming up and hitting the first block on rollers i was decidedly not well balanced so I switched to the trainer. Which I no longer move across the room at high cadence meaning I’m much more quiet.
Warm down also on rollers
6x through
Warming up and hitting the first block on rollers i was decidedly not well balanced so I switched to the trainer. Which I no longer move across the room at high cadence meaning I’m much more quiet.
Warm down also on rollers
Sunday Jan 7, 2018 #
10 AM
Cycling long (Easy roller) 2:41:40 [2] 70.6 km (2:17 / km)
ahr:131 max:151
Brought rollers down to ride with Ella as she wanted to train.
Hit the max HR when she pulled on the handle bars to ask something and I almost ate it into the child.
Hit the max HR when she pulled on the handle bars to ask something and I almost ate it into the child.
Saturday Jan 6, 2018 #
10 AM
Cycling (Testing) 45:00 [3]
Incremental lactate test to aerobic capacity
Watts up by 25 every 3 min
Then incremental test to max
Watts up by 25 ever minute
Watts up by 25 every 3 min
Then incremental test to max
Watts up by 25 ever minute
Thursday Jan 4, 2018 #
5 PM
Cycling intervals (Sprints ) 1:30:00 [3]
ahr:129 max:178 rhr:47 slept:8.0
15 sec max cadence sprints every 15min
Wednesday Jan 3, 2018 #
5 PM
Cycling intervals (Spin pyramid) 2:02:00 [3] 46.3 km (2:38 / km)
ahr:127 max:174
Last one to 130
Smooth on the rollers
Smooth on the rollers