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Training Log Archive: RD Tom

In the 7 days ending Nov 17:

activity # timemileskm+ft
  Stationary Bike4 4:13:21 55.12(4:36) 88.71(2:51)
  Yoga-Stretch2 1:30:00
  Total6 5:43:21 55.12 88.71
  [1-5]6 5:32:06

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Saturday Nov 16 #

4 PM

Stationary Bike (Easy to Medium Effort) 1:00:08 intensity: (4:33 @0) + (9:22 @1) + (33:53 @2) + (12:20 @3) 13.4 mi (4:29 / mi)
ahr:131 max:142 shoes: Witcomb-Cycle-Ops

Long warmup at level 1. Long intervals at various speeds followed by five minute cool down. Done while listening to audible book.

Friday Nov 15 #

Yoga-Stretch 45:00 [1]

2 PM

Stationary Bike (Climbing simulation) 1:11:15 intensity: (2:46 @0) + (11:45 @1) + (40:02 @2) + (16:42 @3) 15.01 mi (4:45 / mi)
ahr:130 max:145 shoes: Witcomb-Cycle-Ops

Phone ap Climbing Workout, 45 minutes plus a long cooldown. Simulated climbing efforts by shifting up and dropping cadence to about 70-75 pushing the larger gear. Simulated standing sprint by shifting to top gear big rings and standing up. OK workout.

Wednesday Nov 13 #

Yoga-Stretch 45:00 [1]

7 PM

Stationary Bike (Easy Effort) 59:40 intensity: (53 @0) + (4:03 @1) + (39:12 @2) + (15:32 @3) 13.01 mi (4:35 / mi)
ahr:134 max:143 shoes: Witcomb-Cycle-Ops

Spinning at about 80 rpm, in 18t gear after about five minutes warmup in 20t. Watched some cycling videos. Not much zip but OK.

Tuesday Nov 12 #

2 PM

Stationary Bike (Easy Effort) 1:02:18 intensity: (3:03 @0) + (4:29 @1) + (23:14 @2) + (31:32 @3) 13.7 mi (4:33 / mi)
ahr:134 max:142 shoes: Witcomb-Cycle-Ops

Started in 20t gear and resistance = 3. Warmed up for about six minutes then shifted to 18t and did steady effort until last couple of minutes when shifted back to 20t for cool down.

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