Training Log Archive: ALappeIn the 7 days ending Nov 26, 2016:
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Saturday Nov 26, 2016 #
Strength 1:00:00 [3]
Deadlifts-
3x12@95
One legged leg press 3x12
One legged leg curls 3x12
Abductors/adductors 3x12
Lat pull downs 3x12
Front/side planks 2x60 sec each
3x12@95
One legged leg press 3x12
One legged leg curls 3x12
Abductors/adductors 3x12
Lat pull downs 3x12
Front/side planks 2x60 sec each
Bike 1:53:02 [3] 17.8 mi (6:21 / mi) +1224ft 5:58 / mi
ahr:145 max:167 shoes: Superfly 9.6
Out and back at Lost Valley. Kept a high cadence, not super easy, but easy-ish pace.
Friday Nov 25, 2016 #
Bike 1:47:50 [3] 28.2 mi (3:49 / mi) +1017ft 3:42 / mi
ahr:154 max:173 shoes: Trek Crockett
Cadence interval workout on my cross bike at Busch wildlife. The spin ups and 105-110 intervals felt uncomfortably high, so this was good for me to do. I didn't have a chance to ride yesterday with 3 different family things to make it to, so we took the long way back to the car on the Katy trail.
Wednesday Nov 23, 2016 #
Bike 1:01:11 [3] 20.0 mi (3:04 / mi)
Power test at Pedal Hard.
Strength 1:00:00 [3]
Back squats 3x12 95lbs
Split squats super-setted with one legged rdls 3x10 ( each leg) 20lb dbs
One arm cable row 45 lbs 3x12
3x60sec farmer carries
Pike roll outs on ball 3x12
Plank knee to elbow 3x12 (each side)
Split squats super-setted with one legged rdls 3x10 ( each leg) 20lb dbs
One arm cable row 45 lbs 3x12
3x60sec farmer carries
Pike roll outs on ball 3x12
Plank knee to elbow 3x12 (each side)
Tuesday Nov 22, 2016 #
Bike 58:25 [3] 9.87 mi (5:55 / mi) +397ft 5:42 / mi
shoes: Superfly 9.6
Short CW spin before dark.
Monday Nov 21, 2016 #
Yoga 1:00:00 [3]
Body Flow yoga at the gym.
Sunday Nov 20, 2016 #
Bike 1:14:00 [3] 11.35 mi (6:31 / mi)
ahr:166 max:173 shoes: Trek Crockett
Bubba Cross - Bella Fontaine. 7th Women's B.