Training Log Archive: RD TomIn the 7 days ending Nov 10, 2019:
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Sunday Nov 10, 2019 #
2 PM
Stationary Bike (Long Intervals) 1:01:03 13.69 mi (4:28 / mi)
ahr:142 max:154 shoes: Witcomb-Cycle-Ops
Long Trip workout from phone app. Mix of short (one minute) and long (five minutes) intervals with only a one minute recovery between. Work intervals in 16t at about 15+ mph for short intervals and 14+ mph for long intervals. Recovery in 18t gear for one minute at about 11-12 mph. Resistance level 3 which seems about right.
Friday Nov 8, 2019 #
Yoga-Stretch 45:00 [1]
2 PM
Stationary Bike (Easy Effort) 1:00:37 14.22 mi (4:16 / mi)
ahr:143 max:150 shoes: Witcomb-Cycle-Ops
After warmup without the speed sensor working (deleted the five minute session), did a hour at steady effort at level 3 resistance and 18t gear.
Wednesday Nov 6, 2019 #
Yoga-Stretch 45:00 [1]
7 PM
Stationary Bike (Easy Effort) 1:00:06 12.24 mi (4:55 / mi)
ahr:128 max:136 shoes: Witcomb-Cycle-Ops
Steady pace in 18t gear. Started at resistance level 3 but that was a little too hard. Dropped to level 2 and continued on to end. In hindsight, tired today.
Tuesday Nov 5, 2019 #
6 PM
Stationary Bike (Long Intervals) 40:03 8.11 mi (4:56 / mi)
ahr:134 max:149 shoes: Witcomb-Cycle-Ops
Cardio Workout from Exercise Bike app on phone. After warmup for five minutes there's a set of one minute hard with one minute recovery. This is followed by a longer recovery and then a set of four minutes hard followed by same one minute recovery. I was conservative in my approach. Resistance at Stop 3 and using 18t gear (57 inch) with hard at 90+ rpm and recovery at 75+ rpm. Ended with a longer cooldown to get to 8 miles total.
Monday Nov 4, 2019 #
Yoga-Stretch 45:00 [1]
11 AM
Cycling (Easy Effort) 1:34:58 19.36 mi (4:54 / mi) +312ft 4:50 / mi
ahr:131 max:146 shoes: Salsa Vaya M Supremes
Easy ride, north on Dublin and then Harris; across Kennedy then south on County Line, west on Sweets Corner and home again on Salt. A bit windy coming home.