Training Log Archive: ALappeIn the 7 days ending Apr 8, 2017:
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Saturday Apr 8, 2017 #
Bike 27:29 [3] 6.6 mi (4:10 / mi) +302ft 3:59 / mi
shoes: Emonda
Lindenwood TT warm-up
Bike 36:57 [3] 12.7 mi (2:55 / mi) +440ft 2:49 / mi
ahr:164 max:176 shoes: Emonda
Lindenwood TT - 1st 4/5s
Bike 1:07:50 [3] 20.8 mi (3:16 / mi) +1257ft 3:05 / mi
shoes: Emonda
Lindenwood Road Race - 7th 4/5s
Friday Apr 7, 2017 #
Bike 51:26 [3] 8.91 mi (5:46 / mi) +456ft 5:30 / mi
shoes: Emonda
Lindenwood Street Sprints - 3rd
Thursday Apr 6, 2017 #
Bike 1:00:03 [3] 18.2 mi (3:18 / mi)
shoes: Emonda
Tempo intervals
Wednesday Apr 5, 2017 #
Bike 1:00:25 [3] 14.7 mi (4:07 / mi)
shoes: Emonda
"Get used to new power zones" intervals
0-5 min; zone 1; 90-95rpm
5-10 min; zone 2; 90-95rpm
10-20 min; zone 3; 90-95rpm
20-25 min; zone 4; 90-95rpm
25-30 min; zone 2; 90+rpm
30-50 min; 5 x 2(2); high zone 4 (low zone 2); 90+rpm
50-55 min; high zone 3; 90-95rpm
55-60 min; zone 1; 90-95rpm
0-5 min; zone 1; 90-95rpm
5-10 min; zone 2; 90-95rpm
10-20 min; zone 3; 90-95rpm
20-25 min; zone 4; 90-95rpm
25-30 min; zone 2; 90+rpm
30-50 min; 5 x 2(2); high zone 4 (low zone 2); 90+rpm
50-55 min; high zone 3; 90-95rpm
55-60 min; zone 1; 90-95rpm
Tuesday Apr 4, 2017 #
Bike 1:00:02 [3] 17.3 mi (3:28 / mi)
shoes: Emonda
Trainer Intervals
Monday Apr 3, 2017 #
Bike 1:22:08 [3] 20.9 mi (3:56 / mi) +285ft 3:53 / mi
shoes: Emonda
Rainy spin down down to St. Charles to check out the crit course for this weekend.
Sunday Apr 2, 2017 #
Bike race 25:16 [3] 7.83 mi (3:14 / mi) +433ft 3:04 / mi
shoes: Emonda
Fool's Day Crit - 1st 3/4s
Bike 36:20 [3] 6.8 mi (5:21 / mi)
shoes: Emonda
Crit warm-up.