Training Log Archive: carbonIn the 7 days ending Oct 28, 2016:
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Friday Oct 28, 2016 #
4 PM
Spinning 1:25:00 [3]
Somewhere I messed up in the program and got off track because my total time didn't match the workout time.
20min progressively increasing watts
5x 10" Big gear accelerations + 5x 50" easy spin
2min easy
2x 15min (2min @ high E4/FTP -> 3min @ low-mid E3 repeated 3x) + 2x 5min easy
20min @ E2 watts w cadence >96rpm
5min easy
20min progressively increasing watts
5x 10" Big gear accelerations + 5x 50" easy spin
2min easy
2x 15min (2min @ high E4/FTP -> 3min @ low-mid E3 repeated 3x) + 2x 5min easy
20min @ E2 watts w cadence >96rpm
5min easy
Thursday Oct 27, 2016 #
12 PM
Weights/Strength 40:00 [3]
Home program minus squats and lunges to preserve the legs a little for the run tonight.
6 PM
Running 1:00:00 [3] 11.5 km (5:13 / km)
shoes: Salomon Speed
Warmup
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
4 min hard, 1 min easy
5 min hard, 5 min easy
5 min hard, 1 min easy
4 min hard, 1 min easy
3 min hard, 1 min easy
2 min hard, 1 min easy
1 min hard
Cool down
1 min hard, 1 min easy
2 min hard, 1 min easy
3 min hard, 1 min easy
4 min hard, 1 min easy
5 min hard, 5 min easy
5 min hard, 1 min easy
4 min hard, 1 min easy
3 min hard, 1 min easy
2 min hard, 1 min easy
1 min hard
Cool down
Tuesday Oct 25, 2016 #
6 PM
Spinning 2:10:00 [3]
Warm-up incl. spin ups and leg openers
45 min E3 with 20 sec AnP spin ups every 5 minutes (9 of them)
4 min easy
3 x } 6 x 40 sec MAP, 20 sec easy (4 min easy between the 3 sets)
Cool-down
45 min E3 with 20 sec AnP spin ups every 5 minutes (9 of them)
4 min easy
3 x } 6 x 40 sec MAP, 20 sec easy (4 min easy between the 3 sets)
Cool-down
Monday Oct 24, 2016 #
12 PM
Weights/Strength 45:00 [3]
Home program
4 PM
Running (Trail) 56:00 [3] 7.3 km (7:40 / km) +170m 6:52 / km
Horseshoe run with Myka and CO.
Sunday Oct 23, 2016 #
10 AM
Running 2:10:00 [3] 19.0 km (6:51 / km) +270m 6:23 / km
shoes: Salomon Speed
CTC run from Goat Creek on the High Rockies trail. It's not much of a trail in this area but more of a double track forest road. There are still some very beautiful views. We ran slightly past the bridge towards Driftwood before most of the group turned back. A few of us went a little further still before going back. I felt pretty good today again. It wasn't until the last 20 minutes that I started feeling that the hills were a bit tough.