Training Log Archive: JayXC

In the 7 days ending Jul 24, 2019:

4:15

0:00

6 PM

Road Bike 1:44:05 33.75 mi (19.5 mph) +1763ft
ahr:132 max:156

2x20 min Sweet Spot with 10 sec efforts up to 335W every 2 minutes. 10 min recovery between.

234W NP

Event: ROC - RIT - Sprints

6 PM

Road Bike 2:10:43 41.23 mi (18.9 mph) +2232ft
ahr:136 max:175

VO2 max pyramid- These words together should make you uncomfortable.
254W NP

8 PM

Strength 35:00 [3]

Single leg deadlift
Fast overhead press
Pull-ups
Box jumps
Deadlift jumps
Fast bent over row
Core

12 PM

Run 45:00 5.8 mi (7:46 / mi) +114ft 7:37 / mi
ahr:131 max:149 slept:7.75 shoes: Hoka Bondi 6

6 PM

Cyclocross Bike (Boone Canti ) 57:27 [1] 14.47 mi (15.1 mph) +155ft
ahr:104 max:123

8 PM

Strength 15:00 [3]

Core, pull-ups, push-ups

9 AM

Road Bike 3:33:36 66.46 mi (18.7 mph) +3196ft
ahr:141 max:168 slept:9.75

Zone 2 with tempo efforts in last hour

217W NP

6 AM

Road Bike 4:15:09 76.67 mi (18.0 mph) +3934ft
ahr:145 max:176 slept:8.0

60 min Sweet Spot with bursts to 420W every 6 minutes. Completed it but it crushed me for the rest of the ride. The heat didn’t help.

211W NP

6 PM

Cyclocross Bike (Boone canti ) 1:06:53 16.6 mi (14.9 mph) +289ft
ahr:106 max:127 slept:7.6

>50% FTP

6 AM

Run 1:01:41 6.48 mi (9:31 / mi) +379ft 9:01 / mi
ahr:116 max:152 slept:7.0 shoes: Hoka Bondi 6

GTA run

6 PM

Road Bike 1:54:01 36.22 mi (19.1 mph) +1861ft
ahr:132 max:150

8 PM

Strength 33:00 [3]

Plyometrics and core