Training Log Archive: P-KIn the 7 days ending Nov 9, 2019:
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Saturday Nov 9, 2019 #
Biking 1:00:30 [3]
shoes: Pearl Izumi X-Alp Canyon
The Gorby at the new FTP
5x5min intervals @ 310w
That's an unpleasant 60 minutes...
Recovery/Mobility 20:00 [3]
Thursday Nov 7, 2019 #
Running 58:42 [3] 10.71 km (5:29 / km) +129m 5:10 / km
shoes: Brooks Cascadia 12 red
Cold with a bit of snow. But still a good run.
Wednesday Nov 6, 2019 #
Crossfit 30:00 [3]
shoes: Brooks Cascadia 12
row interval
12x1min w/ 30 second rest
kept it all under 1:43
3683m I think...
Biking 46:00 [3]
shoes: Pearl Izumi X-Alp Canyon
LIB - 3x7mins w/ 3min rest @285w
dialed it back a little after yesterday really did a number on me. Still tough though.
Tuesday Nov 5, 2019 #
Crossfit 30:00 [3]
shoes: Brooks Cascadia 12
Beefcake Tuesday
5-5-5 Back squat w/ belt
225-225-225
Running 30:00 [3] 2.5 km (12:00 / km)
shoes: Brooks Cascadia 12
So I looked at this one today and figured...this won't be that bad at all. 100m intervals? People can run 100m in 10 seconds. How bad can it be?
SIR - 10x100m, 90 seconds rest (all out sprint)
Going in I figured, since I remember I could run a 14.1 in high school, and I'm probably slower now even though I run more...I can definitely get these done in 15.5 maybe, or definitely under 16 seconds.
So I put the stopwatch on the second one just to see..... 19.3 seconds.
I guess this is just one of those times that you remember that you're a middle aged dude with 2 kids running intervals in the suburbs...not exactly an athlete.
To make it even more depressing, 19.3 means that my all out sprint is a 3:13mpkm pace. That's a full 20 seconds slower than the 2hr marathon WR that was just set. I can't even run that speed for 100m. That's nuts. Back to eating nacho chips and watching football.
SIR - 10x100m, 90 seconds rest (all out sprint)
Going in I figured, since I remember I could run a 14.1 in high school, and I'm probably slower now even though I run more...I can definitely get these done in 15.5 maybe, or definitely under 16 seconds.
So I put the stopwatch on the second one just to see..... 19.3 seconds.
I guess this is just one of those times that you remember that you're a middle aged dude with 2 kids running intervals in the suburbs...not exactly an athlete.
To make it even more depressing, 19.3 means that my all out sprint is a 3:13mpkm pace. That's a full 20 seconds slower than the 2hr marathon WR that was just set. I can't even run that speed for 100m. That's nuts. Back to eating nacho chips and watching football.
Recovery/Mobility 10:00 [3]
Monday Nov 4, 2019 #
Crossfit 30:00 [3]
shoes: Brooks Cascadia 12
CFG 20.4
30 box jumps
15 c+j 95#
30 box jumps
15 c+j 135#
30 box jumps
10 c+j 185#
etc
5 reps @ 185 = 125
my worst score of the open so far...being a tall long distance runner doesn't exactly favor me on the heavy clean and jerks...whatever, maybe next week will be a 5km, or maybe a row. Either one would put me over the top for this year.
My best overall score at the open ever is 54th percentile. My average score for the first 4 weeks this year is 53% so I need a good last one.
30 box jumps
15 c+j 95#
30 box jumps
15 c+j 135#
30 box jumps
10 c+j 185#
etc
5 reps @ 185 = 125
my worst score of the open so far...being a tall long distance runner doesn't exactly favor me on the heavy clean and jerks...whatever, maybe next week will be a 5km, or maybe a row. Either one would put me over the top for this year.
My best overall score at the open ever is 54th percentile. My average score for the first 4 weeks this year is 53% so I need a good last one.
Sunday Nov 3, 2019 #
Biking 43:00 [3]
shoes: Pearl Izumi X-Alp Canyon
Not sure why I did this...but whatever
FTP test (short)
Avg 298
new FTP 283
Last measured FTP was 274, that's a solid improvement. I think this CFE thing is working for me.
I mixed the strategy up a bit this time and I think it worked really well.
I rode the entire first 10 minutes at my old avg of 290 so when the second 10 started I still felt relatively fresh. then I alternated >300 and 290 for 1 min intervals for the last 10 and finished with 4 mins straight at >300. I still had enough in the tank to do the last 0:30 at about 375 which gave me another W of avg. I could probably have done the whole last minute. Either way, negative splits again for the win.
FTP test (short)
Avg 298
new FTP 283
Last measured FTP was 274, that's a solid improvement. I think this CFE thing is working for me.
I mixed the strategy up a bit this time and I think it worked really well.
I rode the entire first 10 minutes at my old avg of 290 so when the second 10 started I still felt relatively fresh. then I alternated >300 and 290 for 1 min intervals for the last 10 and finished with 4 mins straight at >300. I still had enough in the tank to do the last 0:30 at about 375 which gave me another W of avg. I could probably have done the whole last minute. Either way, negative splits again for the win.