Training Log Archive: FlightIn the 7 days ending Mar 15, 2018:
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Thursday Mar 15, 2018 #
3 PM
Strength Training (Heavy squats ) 1:20:00 [4]
ahr:89 max:156 rhr:49 slept:8.0
Oddly while resting during sets I had a hr of 39....a few times.
Main lift was split squats
3 building sets
4x 4 at heavy weight.
Did one set at 135lb but failed the second so I stripped it back to 125 and finished there
Elevated shoulder hip thursts with...40kg
Finishing with single leg press 70+ whatever the sled is...
They are bulking me.
If that was unclear.
My quads are large right now.
Feed the quads.
Main lift was split squats
3 building sets
4x 4 at heavy weight.
Did one set at 135lb but failed the second so I stripped it back to 125 and finished there
Elevated shoulder hip thursts with...40kg
Finishing with single leg press 70+ whatever the sled is...
They are bulking me.
If that was unclear.
My quads are large right now.
Feed the quads.
Wednesday Mar 14, 2018 #
6 PM
Cycling (MAP ) 1:20:00 [3] 31.6 km (2:32 / km)
ahr:140 max:185 rhr:50 slept:8.0
Dear Phil
If you say things like, “it’s going to hurt and you won’t finish, just let me know how far you get”
I take that as a full on challenge. So thank you?
Some 1min blocks as warm up then 6x2min with 4min off in between.
Anyone want to guess MAP target for my first MAP blocks this year?
Last year was 300.....this year is higher. That’s the hint.
If you say things like, “it’s going to hurt and you won’t finish, just let me know how far you get”
I take that as a full on challenge. So thank you?
Some 1min blocks as warm up then 6x2min with 4min off in between.
Anyone want to guess MAP target for my first MAP blocks this year?
Last year was 300.....this year is higher. That’s the hint.
Tuesday Mar 13, 2018 #
6 PM
Cycling (Sprintervals) 1:30:00 [3] 29.5 km (3:03 / km)
rhr:49 slept:8.5
90 min on the trainer was soul sucking after 23+ he’s riding outside in mostly the sun.
Sprints ever 15min
BIG map sets start tomorrow. I’m peeping the bucket now
Sprints ever 15min
BIG map sets start tomorrow. I’m peeping the bucket now
Saturday Mar 10, 2018 #
9 AM
Cycling warm up/down (Day 8 -recovery) 2:18:37 [1] 61.4 km (2:15 / km) +208m 2:13 / km
ahr:125 max:159 rhr:56 slept:8.5
Lake loop in the rain.
I worked on my mud freckles and counted 7 dead rabbits.
We stopped once for a bathroom break.
After maybe an hour I took Carla and I to the front and we pulled most of the rest of the ride because I felt the pace was too slow and we weren't in recovery HR zone. I was high-fived after for holding a consistent tempo throughout and keeping it safe pointing out holes etc.
After the ride I showered and said my goodbyes had a debrief with Phil and headed into the OC to hang out with Nat, Sean, and Anne-Marie. Super fun.
I worked on my mud freckles and counted 7 dead rabbits.
We stopped once for a bathroom break.
After maybe an hour I took Carla and I to the front and we pulled most of the rest of the ride because I felt the pace was too slow and we weren't in recovery HR zone. I was high-fived after for holding a consistent tempo throughout and keeping it safe pointing out holes etc.
After the ride I showered and said my goodbyes had a debrief with Phil and headed into the OC to hang out with Nat, Sean, and Anne-Marie. Super fun.
Friday Mar 9, 2018 #
9 AM
Cycling intervals (Day 7 ) 3:46:07 [3] 105.0 km (2:09 / km) +1456m 2:01 / km
ahr:145 max:180 rhr:51 slept:9.0
Two big climbs on a long ride.
Challenge was to beat the guys up the hill and stick them on the descents so I did just that (with the exception of one descent).
Frank drilled it up the first short climb and gave us a great wheel to sit on.
The first descent I was pretty unprepared for (mentally) and admittedly still a bit shaky from the guys going down the day before. AL+RW tandem stuck the guys wheel (mostly) the three of us regrouped shortly after the bottom and pulled over when it was safe to wait for the rest of the group. When we hit more of the rollers we circled through some pulls then I jumped on the guys wheel when they started to pull away after a right hand turn into a descent. When the climb hit I dropped them pretty quick, Carla and I tried to stay on AL+RW wheel....which didn't last long but we did manage to keep them in sight for the climb and catch them pretty quick once we crested. Everyone re-grouped about....6k up the road per coaches ordered.
Mostly rolling with some technical descent and one more big climb. We again didn't keep the wheel but kept sight of the target...I told the ladies that our 2019 goal is to hold them on climbs over 5min.
We are ahead of them for the first 5min right now.
Great last long ride of camp.
Challenge was to beat the guys up the hill and stick them on the descents so I did just that (with the exception of one descent).
Frank drilled it up the first short climb and gave us a great wheel to sit on.
The first descent I was pretty unprepared for (mentally) and admittedly still a bit shaky from the guys going down the day before. AL+RW tandem stuck the guys wheel (mostly) the three of us regrouped shortly after the bottom and pulled over when it was safe to wait for the rest of the group. When we hit more of the rollers we circled through some pulls then I jumped on the guys wheel when they started to pull away after a right hand turn into a descent. When the climb hit I dropped them pretty quick, Carla and I tried to stay on AL+RW wheel....which didn't last long but we did manage to keep them in sight for the climb and catch them pretty quick once we crested. Everyone re-grouped about....6k up the road per coaches ordered.
Mostly rolling with some technical descent and one more big climb. We again didn't keep the wheel but kept sight of the target...I told the ladies that our 2019 goal is to hold them on climbs over 5min.
We are ahead of them for the first 5min right now.
Great last long ride of camp.