Training Log Archive: carbonIn the 7 days ending Feb 15, 2015:
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Sunday Feb 15, 2015 #
8 AM
Running (Trail) 2:15:00 [3] 19.5 km (6:55 / km) +300m 6:26 / km
shoes: Spikecross
The Lake Minnewanka trail was in great shape. The first section leading up to the bridge and up the climb to the bend had some serious ice but after that it was a dry trail. It felt like running in the summer.
Thursday Feb 12, 2015 #
6 PM
Spinning 1:05:00 [3]
Warmup
Main set:
5 x 5 minutes 90% of FTP, 2 min easy (1: RPM of choice, 2: 70-80RPM, 3: 80-90RPM, 4: 90-100RPM, 5: RPM perceived as most difficult)
Cooldown at 60% of FTP
My neck/back is getting a bit better but after about 50 minutes I felt like it had enough.
Main set:
5 x 5 minutes 90% of FTP, 2 min easy (1: RPM of choice, 2: 70-80RPM, 3: 80-90RPM, 4: 90-100RPM, 5: RPM perceived as most difficult)
Cooldown at 60% of FTP
My neck/back is getting a bit better but after about 50 minutes I felt like it had enough.
Tuesday Feb 10, 2015 #
6 PM
Spinning 2:00:00 [3]
30-45 min warm-up drills
Main Set:
3 X { 1min E1, 3 min E3, 2min E4, 1min MAP, 2min E4, 3min E3, 5min easy/E2
Secon Set:
2 x (7 x 30 sec MAP, 30 sec easy), 3 minute rest interval
then straight into 10 min E2 as a cooldown
10 min cool-down drills
Main Set:
3 X { 1min E1, 3 min E3, 2min E4, 1min MAP, 2min E4, 3min E3, 5min easy/E2
Secon Set:
2 x (7 x 30 sec MAP, 30 sec easy), 3 minute rest interval
then straight into 10 min E2 as a cooldown
10 min cool-down drills