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Training Log Archive: Flight

In the 7 days ending Jan 28, 2018:

activity # timemileskm+m
  Cycling4 8:56:58 138.8(3:52) 223.37(2:24) 1292
  Strength Training2 2:15:00
  Total6 11:11:58 138.8 223.37 1292
averages - sleep:7.6 rhr:53

» now

Sunday Jan 28, 2018 #

11 AM

Cycling long 3:00:00 [2] 80.0 km (2:15 / km)
ahr:132 max:150 rhr:53

Saturday Jan 27, 2018 #

5 PM

Strength Training 1:15:00 [3]

3x back extensions with 30 sec hold 12lb
4x6 Split squats at 105
3x6 Hexbar deadlifts at 67kg
3x 10 palluf press
3x 10 resistance band deadbugs

Friday Jan 26, 2018 #

5 PM

Cycling intervals (Interval build ) 1:27:00 [3] 35.57 km (2:27 / km)
ahr:145 max:179 rhr:50 slept:9.0

This was supposed to be done yesterday but yesterday I was crazy tired and a bit nauseous so instead of riding I took my saturday off day built my bike, got groceries, and went to bed at 9.

Interval block today.
20min recovery Watts
5 easy
Progressive build for 12min
5 easy
3x 5min at 270 + 5 easy
15min recovery watts

I was surprised how easy 270 felt. I was able to stay pretty still in the saddle and the drops. Which makes me feel like beenseat and position may be dialed.
Set a time lapse to the expert for review.

In other news.
This week I secured Smith and Shimano for the team for 2018. Kendra secured a small title sponsor so we should be good to go.

Wednesday Jan 24, 2018 #

6 PM

Cycling (Trainers are boring ) 1:30:00 [2] 42.0 km (2:09 / km)
ahr:127 max:150 rhr:53 slept:8.0

Tuesday Jan 23, 2018 #

4 PM

Strength Training (Work gym ) 1:00:00 [3]

Weighted planks with almost an ella on my back
Weighted split squats on a bosu ball
Weighted elevated shoulder hip thrusts
Weighted back extensions
And some weird TRX thing

Monday Jan 22, 2018 #

9 AM

Cycling hills (Endurance climbs ) 2:59:58 [3] 65.8 km (2:44 / km) +1292m 2:29 / km
ahr:137 max:171 rhr:57 slept:5.5

Didn’t sleep great the night before.
Nat went out early determined to ride for 4.5hrs before the flight which meant leaving while it was still only 3C
I waiting until 8:45 when it was 15C

SN had to drop his wife off at the airport so we gave him our route and went to climb Silverado.
This is maybe the coolest climb. Tiny mountain Road with houses right in the edge of it some that looked like people payed a ton of month for an others that looked like they were owned by squatters. All really neat and totally different from each other. The road wiggles up for.....10ish k at a pretty reasonable grade but nothing too crazy then it dead ends at a dirt parking lot and a state park gate. If you go through the gate there is another very crappy technically paved road about as wide as a bike path. It’s two way traffic. It’s goes up about another 5k at a steeper grade (sometimes significantly) with significantly sharper turns and “crosses” two streams ie the streams come over it. Then it turned to logs and then dirt. So of course we go to the top. I tell Nat I’m not drafting him going down mostly because I’m scared and he is very fast. He said he didn’t expect me too.
Surprisingly, I kept him in view for over half of it and was more or less able to take his line.
Once the crappy road was done we got to the better still twists Mountain road.
It was awesome.
After the one construction zone I saw a familiar body coming towards us. SN had arrived. We were close to the bottom so he sat on the train for a bit (on his Mountain bike) and then took a short cut to start up the climb ahead.
So I drafted up the hill behind two ex pro racers one on a mountain bike comfortably in the middle of my HR zone. We rolled up and down some hills. SN made Nat attempt to climb the steepest paved road in Orange County. He didn’t make it to the top. We watched from the less steep look out Road.ill have to try it next time I’m there....sooooo March.

When we got back we quickly disassembled bikes and left for the airport.

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