Training Log Archive: allisonmIn the 7 days ending Jan 10, 2010:
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Sunday Jan 10, 2010 #
Road long (Endurance) 3:12:08 [2] 58.46 mi (3:17 / mi) +2783ft 3:09 / mi
ahr:146 max:170
Mostly Z2, but did two short (>8min) threshold+ power climbs. Hurt, but got it done anyway. Cruised it out with Justin and a guy that used to race with Eddy freaking Merckx on the way home! So cool. Guy said he could do 200rpm. Insane. Held 160 for an hour? Amazing stories. Hope to see him again. Very cool guy. Also, felt really nice to sit behind he and Justin instead of sit on the front holding my zone :) Sorry to Luke and Justin for making them sit in and go slow!!
Saturday Jan 9, 2010 #
MTB race (race and 2nd ride) 2:43:40 [4] 27.09 mi (6:02 / mi) +4275ft 5:15 / mi
ahr:149 max:181
Ok race. Legs were insanely sore from heavy gym workout thurs and 2hr drills on fri night. Definitely a LOT of soreness and some fatigue. Cannot wait for regen. 3 hrs on tap tomorrow... hope the soreness eases up; I could use it.
Friday Jan 8, 2010 #
Trainer (Drills) 2:05:28 [3] 32.12 mi (3:54 / mi)
ahr:144 max:176
Tough night on the trainer. Finished the trilogy (Bourne). I need some Bond flix or something. Would like to see Thomas Crowne Affair, actually. Got through the drills, but just barely. Happily used some visualization to get through the last few minutes.
Thursday Jan 7, 2010 #
Weights (Legs) 55:00 [4] 1.5 mi (36:40 / mi)
Did 18min on the treadmill (about 13.5 or so 6.5mph speed). Was getting stitches, so dropped back to walking twice. Got in 1.5+ mi before hitting legs.
Weights/circuit 3 each of:
Squats / box jumps (7 blocks today) / leg press / speed skater plyos
2 sets of dead lifts and calf raises
I don't think I brought enough food today. However, it did occur to me while I was lifting why all the boys worry about taking in 700 calories an hour, and I never have. I, literally, cannot eat enough when training 13+ hours on the bike a week. I did nothing but eat yesterday, and it wasn't enough. Upping the cals on the bike from now on, I think.
Weights/circuit 3 each of:
Squats / box jumps (7 blocks today) / leg press / speed skater plyos
2 sets of dead lifts and calf raises
I don't think I brought enough food today. However, it did occur to me while I was lifting why all the boys worry about taking in 700 calories an hour, and I never have. I, literally, cannot eat enough when training 13+ hours on the bike a week. I did nothing but eat yesterday, and it wasn't enough. Upping the cals on the bike from now on, I think.
Wednesday Jan 6, 2010 #
Road long (Endurance) 2:54:17 [2] 52.96 mi (3:17 / mi) +1807ft 3:11 / mi
ahr:147 max:159
Solid endurance day, today. Legs felt slightly heavy at the start, but opened up a bit. Had a mental dip a ways in, but a gel shot covered me and I felt great for the home stretch. Think I'm staying off the bike tomorrow. Will still hit the weights since it's been a few weeks since I've done any heavy lifting.
Tuesday Jan 5, 2010 #
Trainer (Drills) 2:03:54 [3] 27.8 mi (4:27 / mi)
ahr:143 max:175
Forgot to use "with GPS off" so no useful trackfile for my intervals. Pretty depressing! Legs were hurtin', got it done. We'll see how today goes. Wasn't good last night post-drills.
Monday Jan 4, 2010 #
Yoga warm up/down (a.m. yoga) 10 [0]
Easy morning stretching to wake up the body before a full day. Glad I checked out the training plan - had a ride scheduled for lunch that I didn't realize I had to get done! Gym tonight.
Road (Endurance) 1:08:44 [2] 19.75 mi (3:29 / mi) +917ft 3:20 / mi
ahr:142 max:171
Good endurance cruise. Scheduled for tempo; stressful ish morning, so Justin advised to do regen. I split the difference. Some niggling pains here and there in the legs, but I think it's fatigue from the "monster" (for me) week last week. Will be interesting to see how a full 7 days on the bike goes to end this block. Took 2 days off last week, but got in 6.5 hours or so Sat/Sun.
Weights (upper body) 28:00 [3]
4min run to warm-up.
Asst pull-ups / dual pull rows
Chest press (dumbbells) / asst dips
Hanging knee raises / side raises
Upright rows / military press
Bicycles
Damn am I tired!
Asst pull-ups / dual pull rows
Chest press (dumbbells) / asst dips
Hanging knee raises / side raises
Upright rows / military press
Bicycles
Damn am I tired!
Weights (core) 17:00 [2]
Hips and core work at home with bands and swiss ball. Upped my plank time. Legs are feeling it!