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Training Log Archive: richf

In the 7 days ending Feb 8:

activity # timemileskm+m
  bike5 7:22:00
  running3 2:17:00 13.0(10:32) 20.92(6:33)
  weights2 1:13:00
  flexibility work3 18:00
  Total7 11:10:00 13.0 20.92

» now

Saturday Feb 8 #

bike 1:47:00 [1]

Mixed surface 100-120s HR. Fatboy to emphasize the purposeful low key theme. Temperature drop at sunset verifies some new gear just in is way better than what it replaced.

Friday Feb 7 #

bike 1:05:00 [3]

Again late pm indoor. Have to put out way more effort just to hold 200 watts today compared with 255 yesterday. 1 hour at 255 might not have even been possible today and yesterday it seemed like zone 2/3 mid effort cardio not any FTP push or Tuesday which was all zone 2, .

Thinking teh giant drop was maybe a different bike/callibration issue switched bikes 15 min in with watt avg on the first 15 at exactly 200. Try to hold exactly 200 for another 15 minute on different bike while checking the HR /guaging the effort. Consistent result. Having only recently been using these indoor bikes with actual power meters unclear about their reliability so switch again at 30 and and again 45 (there are 30 and I've got the whole room at 11:30 pm). Try 4 in the row it's all the same so I guess it's a me issue not a bike/meter issue but it did pass the time.

Not sore and unlike yesterday it's the only workout of the day so thought it would have bene better. In retrospect obviously system is depleted after a higher volume day yesterday. Probably all zone 1/2 would have been better today regardless of wattage and perceived effort. Need to do some additional research on recovery monitoring at 51.

flexibility work 5:00 [1]

Thursday Feb 6 #

running 52:00 [1] 5.0 mi (10:24 / mi)

Lunchtime super easy 8:20/11:06/8:41/11:06. Calling that enough recovery to lift

weights 37:00 [3]

Inadequately fueled

bike 55:00 [3]

Late pm 255 watt avg hr steady 120s start with drift up to low 140s by end

Wednesday Feb 5 #

running 55:00 [1] 5.0 mi (11:00 / mi)

Thought I might be fresh after what seemed like an easy day yesterday. Not so much. 8:57/11:00/9:12/12:05. Massive slowdown from last Friday same HRs. Not sure if it’s adaptation towards bike or fatigue. Either way I’m at a recent 7 day volume peak so opt to cut short today and delay weights until tomorrow.


Later pm home sensations carrying bins up/down steps suggests legs have no real power

Tuesday Feb 4 #

bike 1:05:00 [2]

Hoped to get out mid day but 100% at home with flu kid
Late pm spinner after eating many, many tacos
248 watt avg with HR all 120s which is surprisingly better

flexibility work 8:00 [1]

Post spin

Monday Feb 3 #

bike 2:30:00 [2]

On the ST- home to lake f on cct, roll around lake f single track, back on o&d. Left sunset on the freakish warm day so shorts plus lights the whole way. Even though this is the good weather window for the week (rain forecast next 4 days) there is nobody out- saw one guy over the whole ride. Would have been zone 1 pace in the daylight but no night riding history of late amplified the current lack of technique and created more work. Cleaned, well nothing of note, honestly. Tire pressures were apparently too low and adjusted up slightly to 26/29. Did a better job w/hydration and stopped to eat a bar about halfway.


Just noticed I'm now on the training volume board for the first time in while.
It's place #1020 out of 1049. Haha.

Sunday Feb 2 #

running 30:00 [1] 3.0 mi (10:00 / mi)

Wow do I not have it today 8:46 on crosses out of 2 so a decision to cut shorter

weights 36:00 [3]

flexibility work 5:00 [1]

legs K late
huge help

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