Training Log Archive: carbonIn the 7 days ending Jan 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Jan 31, 2017 #
6 PM
Running 2:00:00 [3]
Cadence drill, no gear or wattage target specified, 4x:
3 min 95 rpm
2 min 105 rpm
1 min 110+ rpm
30 sec 115+ rpm
5 min rest
Small ring, about 4th easiest cog, 4x:
2:30 at self-selected intensity
1:30 at 15 watts higher
1:00 at 15 watts higher, aiming to be in E4
Not shifting gears, raising the wattage by cadence only
5 min rest
The Chase: A 20 minute ride with the goal of maintaining your FTP watts by dropping your average and then having to drive/chase it back up again.
4x:
2:30 @ FTP watts
1:30 @ E2
1:00 @ whatever it takes to chase the average watts back up to FTP.
3 min 95 rpm
2 min 105 rpm
1 min 110+ rpm
30 sec 115+ rpm
5 min rest
Small ring, about 4th easiest cog, 4x:
2:30 at self-selected intensity
1:30 at 15 watts higher
1:00 at 15 watts higher, aiming to be in E4
Not shifting gears, raising the wattage by cadence only
5 min rest
The Chase: A 20 minute ride with the goal of maintaining your FTP watts by dropping your average and then having to drive/chase it back up again.
4x:
2:30 @ FTP watts
1:30 @ E2
1:00 @ whatever it takes to chase the average watts back up to FTP.
Monday Jan 30, 2017 #
10 AM
Cross Country Skiing 2:00:00 [3] 19.0 km (6:19 / km) +350m 5:47 / km
XC ski with Co and Claire at PLPP.
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