Training Log Archive: carbonIn the 7 days ending Jan 29, 2017:
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Saturday Jan 28, 2017 #
9 AM
Running 3:15:00 [3] 20.0 km (9:45 / km) +900m 7:58 / km
Long slow pace run with Myka, Stefanie and CO.
C • ;) 2
Thursday Jan 26, 2017 #
6 PM
Running 1:10:00 [3]
Dirtbags on their favorite hill:
8 x 3 minute up hill, 3 min easy down
8 x 10 seconds sprints up hill, 20 sec easy
8 x 3 minute up hill, 3 min easy down
8 x 10 seconds sprints up hill, 20 sec easy
Tuesday Jan 24, 2017 #
6 PM
Spinning 2:10:00 [3]
>3 x (1 min MAP, 30 sec easy, 4:30 sweet spot, 2 min easy)
>easy (5 min?)
>15 minutes: 15 revolutions as fast as you can in third easiest cog and small ring, then spin high enough in the same gear to hold E2 while each of the other 6 teammates took their turn. Repeat for 15 min. Max 184 rpm.
>8 minutes easy
>3 x (3 min sweet spot, 3 min E4, 1 min MAP, 3 min E3 at <60 rpm)
I rode the sweet spot too high until the very last time in the last set. I was well into my E4 zone. Now I know better for next time.
>easy (5 min?)
>15 minutes: 15 revolutions as fast as you can in third easiest cog and small ring, then spin high enough in the same gear to hold E2 while each of the other 6 teammates took their turn. Repeat for 15 min. Max 184 rpm.
>8 minutes easy
>3 x (3 min sweet spot, 3 min E4, 1 min MAP, 3 min E3 at <60 rpm)
I rode the sweet spot too high until the very last time in the last set. I was well into my E4 zone. Now I know better for next time.
Monday Jan 23, 2017 #
4 PM
Running 45:00 [3]
shoes: IceBugs
Short loop of the Horseshoe trails with Myka.