Training Log Archive: igoupIn the 7 days ending Dec 7, 2015:
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Monday Dec 7, 2015 #
Erg (RP3) 1:10:00 [3]
PP ladder = 250/90s + 500/3:00 + 750/4:30 + 1000/6 + 750/4:30 + 500/3:00+250
Good work on tired legs. The 1000m piece was very hard. I need to start inching my pace down closer to 1:40. The first is a touch slow because I did it with a sitting start; the others were flying starts.
dist: pace, SR, watts
250: 1:44.3, 33.4, 308
500: 1:43.5, 33.0, 316
750: 1:42.8, 33,1, 322
1000: 1:43.3, 32.5, 318
750: 1:42.5, 32.8, 325
500: 1:42.0, 33.5, 330
250: 1:38.5, 36.6, 367
Good work on tired legs. The 1000m piece was very hard. I need to start inching my pace down closer to 1:40. The first is a touch slow because I did it with a sitting start; the others were flying starts.
dist: pace, SR, watts
250: 1:44.3, 33.4, 308
500: 1:43.5, 33.0, 316
750: 1:42.8, 33,1, 322
1000: 1:43.3, 32.5, 318
750: 1:42.5, 32.8, 325
500: 1:42.0, 33.5, 330
250: 1:38.5, 36.6, 367
Lift (dumbbells) 37:00 [3]
Note
Got a flu shot.
Sunday Dec 6, 2015 #
Row 1:37:00 [3]
Very nice morning. Dead calm. I was only going to row for 45min but it seemed a shame to not use the good weather and so I stayed out for 2 full laps of the lake = 18.3k.
XC Sking 45:00 [3]
shoes: V2 XLA98
Flat and easy. Wanted 3 days in a row on the rskis.
Saturday Dec 5, 2015 #
XC Sking 2:06:00 [3] 28.3 km (4:27 / km) +230m 4:17 / km
shoes: V2 Aero XL
On the streets getting in 4 Neighborhood-Birkie loops -- a new high. Did two then a trip down the SF Trail working no poles and then V2, then the second 2. Good skiing and consistent pace throughout. Last loop was tough though -- I was tired. On the third loop I was getting a little cocky with my technique, tripped, fell forward, and my chin bounced off the asphalt. Only a little blood, a little scrape and only saw stars for about 10 sec. So that was fun.
Loop paces below
rep) time/km
1) 4:23
2) 4:25
3) 4:34
4) 4:25
Loop paces below
rep) time/km
1) 4:23
2) 4:25
3) 4:34
4) 4:25
Friday Dec 4, 2015 #
XC Sking 45:00 [3]
shoes: V2 XLA98
Sort of a fartlek ski but I didn't overwork it because I'm going long in the morning. My V2 is getting much better. I even did some V2 farts.
Thursday Dec 3, 2015 #
Row 1:10:00 [3]
Great day. Slipped out of work a little early and got on the water by 4:35. Low rate, firm pressure. Great water. Nice sunset.
Wednesday Dec 2, 2015 #
XC Sking 1:15:00 [3] 16.3 km (4:36 / km) +125m 4:26 / km
shoes: V2 Aero XL
Out to the lake. Got in two hill loops. Continue to improve my V2. Arms are tired because I got wimpy.
Lift (dumbbells) 30:00 [3]
Tuesday Dec 1, 2015 #
Erg (RP3) 1:10:00 [3]
8 (500m / 3:30)
Time to get back at it. The RP3 monitor is set to match a C2. Seemed reasonable, ie, my pace relative to SR seemed about right. Pretty happy with the results given that I'm still a bit coughy and snotty, as well as this being the first serious erg effort. I didn't get a time on the 3rd piece because the monitor mount came lose and fell.
1) 1:43.6
2) 1:44.8
3) 1:44.1
4) --------
5) 1:42.5
6) 1:43.4
7) 1:42.1
8) 1:42.5
Ave = 1:43.3
Time to get back at it. The RP3 monitor is set to match a C2. Seemed reasonable, ie, my pace relative to SR seemed about right. Pretty happy with the results given that I'm still a bit coughy and snotty, as well as this being the first serious erg effort. I didn't get a time on the 3rd piece because the monitor mount came lose and fell.
1) 1:43.6
2) 1:44.8
3) 1:44.1
4) --------
5) 1:42.5
6) 1:43.4
7) 1:42.1
8) 1:42.5
Ave = 1:43.3