Training Log Archive: HarpsIn the 7 days ending Dec 22, 2016:
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Thursday Dec 22, 2016 #
9 AM
XC Skiing 2:36:59 20.29 km (7:44 / km) +152m 7:27 / km
ahr:144 max:159
A day off so before the Christmas shopping began/ended went up to Halton Complex for a ski. A good base of snow but slow and tough going due to the temperatures; a rare time when I was hoping for colder weather. Despite the lack of glide and scraping the snow off my skis every so often was still a nice morning out.
C • Snow 4
Wednesday Dec 21, 2016 #
7 AM
Swimming (Aldershot pool) 47:16 [1] 2.1 km (22:30 / km)
3 PM
Cycling (Kickr - Trainerroad) 45:00 23.98 km (32.0 kph)
ahr:148 max:164
Prater 45. Prater 45 trims a bit of the Over-Under action of Prater and utilizes 2 sets of 2x8min Criss-Cross intervals at 95-99%FTP during the 90-second valleys & 105-110%FTP during the 30-second surges as each interval criss-crosses your FTP. 1 minute of recovery separates the intervals and 3 minutes of recovery separate the 2 sets.
NP 254W.
NP 254W.
Tuesday Dec 20, 2016 #
3 PM
Running (Treadmill) 45:00 9.58 km (4:42 / km)
ahr:147 max:160 shoes: Newton Fate
Weights/core (Work gym) 15:00 [1]
Monday Dec 19, 2016 #
6 PM
Cycling (Kickr - Trainerroad) 1:00:00 33.08 km (33.1 kph)
ahr:132 max:155
Ericsson is 4x8-minute Spin-Up intervals in the Sweet Spot power range (88-94% FTP) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.
NP 220W.
The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.
NP 220W.
Sunday Dec 18, 2016 #
9 AM
Running (Orienteering) 1:49:00 [2] 9.81 km (11:06 / km) +92m 10:37 / km
shoes: Salomon Speedcross Pro
Deep snow run with Klepperton and DD11 doing some recon on the area anticipated for the Gators O-cup in February. I used to run here all the time when I lived in Guelph a decade ago, a bit surreal being back so long after. Fantastic diverse and sometimes very complex terrain should provide a great challenge.
Saturday Dec 17, 2016 #
11 AM
Cycling (Kickr - Trainerroad) 1:04:12 32.9 km (30.7 kph)
ahr:146 max:167
Didn't have it today so pulled the pin about halfway through of ISLAGIATT. NP 243W.