Training Log Archive: gregorysorensenIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
7 AM
Running (mod run) 40:00 [3] 5.22 mi (7:40 / mi)
ahr:135 max:152 slept:7.0
mod run, legs little tired but felt good
9 AM
Swimming (mod swim ) 1:04:50 [3] 2.27 mi (2.1 mph)
mod swim
Sunday Apr 29, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:145 max:166 slept:7.0 weight:178lbs
Tallac +4 is 6x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 3-minute recoveries between intervals.
Very challenging workout today, I bumped my FTP up a few points and was able to hit each of the 15 minute intervals in the sweet spot. My HR was more elevated today then yesterday, but yesterday was much harder, boy did I pour buckets of sweat, my shoes were wet once I was done. It shows I have good muscular endurance, but when it comes to anaerobic workouts at top end I really need to keep working to improve.
Very challenging workout today, I bumped my FTP up a few points and was able to hit each of the 15 minute intervals in the sweet spot. My HR was more elevated today then yesterday, but yesterday was much harder, boy did I pour buckets of sweat, my shoes were wet once I was done. It shows I have good muscular endurance, but when it comes to anaerobic workouts at top end I really need to keep working to improve.
11 AM
Weights (weights) 1:20:00 [3]
legs, back, core,
Was very surprised I did not loose to much strength from taking a week off and after two back to back hard bike workouts
Was very surprised I did not loose to much strength from taking a week off and after two back to back hard bike workouts
Saturday Apr 28, 2018 #
7 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:139 max:168 slept:7.5 weight:177.5lbs
Corcoran +1 is a combination of increasing-duration, slightly suprathreshold efforts followed by a series of shorter even higher-intensity race-simulation drills. The first 2 sets of intervals each start with 90 seconds at 109% FTP followed by a quick minute's active recovery. Then you'll ride 3 minutes at 105% FTP, spin easy for 2 minutes and wrap things up with 5 minutes at 103% FTP. Part deux consists of 3 sets of 3x3-minute attack-and-recover format intervals with efforts ranging from 2 minutes at 90% FTP to 15 seconds at 180% FTP. Recoveries within the sets are 1 minute long and between sets you'll recover for 8 minutes. Finally, the workout closes with 20 minutes of steady Endurance riding.
This was very hard, I could not hit my numbers on the 15 second 180% FTP intervals, plus gearing slipping makes it even more impossible. It really shows how much I need to work on my top end power.
This was very hard, I could not hit my numbers on the 15 second 180% FTP intervals, plus gearing slipping makes it even more impossible. It really shows how much I need to work on my top end power.
Friday Apr 27, 2018 #
6 AM
Road Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:127 max:134 slept:7.0
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.
Legs felt good today
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.
Legs felt good today
8 AM
Running (mod run) 35:00 [3] 4.51 mi (7:46 / mi)
ahr:139 max:144 weight:176.8lbs
mod run, legs felt good, hips little tired, I notice because I'm using more of my hamstrings , hips, buttocks, when biking
9 AM
Swimming (mod swim ) 23:50 [3] 0.88 mi (2.2 mph)
nice easy 1500 swim
Thursday Apr 26, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:139 max:169 slept:7.25 weight:178lbs
The Priest +3 is 5x11-minute Big Gear Starts consisting of a 30-second wind-up at 150% FTP in the biggest gear you can turn. These hard starts are followed closely by 10 minutes of Threshold work at 95% FTP in a gear that allows you to spin at a more reasonable cadence.
After the first interval I added 1% intensity to the workout and was able to go above each interval. I would really like to have better gearing as my trainer wheel "cassette" really sucks as the gears keep slipping so your cadence goes from mid 90's to mid 80s on and off. One interesting thing I have noticed with more rest from limited running and weight training (legs) my biking is much better, lot more pop in the legs. Also, the HR is higher probably because I'm not as tired so I'm able to put out more effort.
After the first interval I added 1% intensity to the workout and was able to go above each interval. I would really like to have better gearing as my trainer wheel "cassette" really sucks as the gears keep slipping so your cadence goes from mid 90's to mid 80s on and off. One interesting thing I have noticed with more rest from limited running and weight training (legs) my biking is much better, lot more pop in the legs. Also, the HR is higher probably because I'm not as tired so I'm able to put out more effort.
Wednesday Apr 25, 2018 #
7 AM
Road Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:125 max:137 slept:7.0 weight:179lbs
Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.
Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.
Nice easy ride and kept a high cadence.
Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.
Nice easy ride and kept a high cadence.
9 AM
Weights (weights) 1:20:00 [3]
chest, arms, shoulders, core
10 AM
Running (mod run) 35:00 [3] 4.57 mi (7:39 / mi)
ahr:145 max:150
mod run, legs felt very good, will see how they feel tomorrow for a challenging ride
Tuesday Apr 24, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:144 max:171 slept:7.5
English +5 is 3 sets of 7x80-second repeats at 123% FTP with short, 40-second recoveries between each. The main set is followed by 40 minutes at 65% FTP. Each set is separated by 8 minutes of recovery.
Was really worried about this workout this morning, this is one of the hardest workouts in this program. Well I was able to get through each interval about 5 were below the target but that is because my gear keeps slipping, so once you miss and power dips it's pretty much impossible to bring the avg back to where is was suppose to be within 80 seconds. All good. I did notice I was elevating my HR higher than it has ever been in a very long time. This is probably because of taking 3 straight days off traveling to New York and eating and drinking, not really watching my diet. I will say I did have good rest so I'm sure my biking would probably be even better if I did not weight train, run, and swim as I've been doing.
Was really worried about this workout this morning, this is one of the hardest workouts in this program. Well I was able to get through each interval about 5 were below the target but that is because my gear keeps slipping, so once you miss and power dips it's pretty much impossible to bring the avg back to where is was suppose to be within 80 seconds. All good. I did notice I was elevating my HR higher than it has ever been in a very long time. This is probably because of taking 3 straight days off traveling to New York and eating and drinking, not really watching my diet. I will say I did have good rest so I'm sure my biking would probably be even better if I did not weight train, run, and swim as I've been doing.
Monday Apr 23, 2018 #
10 AM
Road Bike (mod bike) 45:00 [3] 14.0 mi (18.7 mph)
ahr:124 max:139 slept:7.0
Carter is 45 minutes of aerobic Endurance riding where you'll spend 30 continuous minutes between 65-75% FTP.
Little tired this morning after getting back from NY around 2am. Legs felt ok after not biking for 3 days. Rode half the ride in aero and kept the cadence high. Not looking forward to a very hard ride tomorrow.
Little tired this morning after getting back from NY around 2am. Legs felt ok after not biking for 3 days. Rode half the ride in aero and kept the cadence high. Not looking forward to a very hard ride tomorrow.
Thursday Apr 19, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:134 max:163 slept:7.5
The Owl +3 is 5x11-minute Big Gear Starts consisting of a 30-second wind-up at 140% FTP in the biggest gear you can turn. These hard starts are followed closely by 10 minutes of Threshold work at 95% FTP in a gear that allows you to spin at a more reasonable cadence. Each recovery between intervals is 8 minutes long.
Very happy that I was able to go above targets intervals (140%) as well as thresholds @95%, but man is it hard to settle in for the first 1-2 minutes @ 95% of FTP. The target called for 443 @ (140%) 30s x 5 (460, 455, 451, 448, 471) and sweet spots @ (95%) 10min (306, 305, 303, 306, 306)
I find it interesting looking at these numbers because on Strava (looking at 25 Watt Distribution), which provides your (weighted avg) it's extremely hard to keep the watts precise throughout a interval manually, especially when you are teetering right on range of 300 watts (where the avg can go between 275-299 or 300-324). I guess what I'm trying to say having to manually hold watts is more realistic to what you are doing riding outside then on a smart trainer. Yes there is no escape when the watts it calls for are dialed in, watts stay with in 1 watt range rather than jumping around done manually, also probably goes to show how good your pedal stroke is as well??
Very happy that I was able to go above targets intervals (140%) as well as thresholds @95%, but man is it hard to settle in for the first 1-2 minutes @ 95% of FTP. The target called for 443 @ (140%) 30s x 5 (460, 455, 451, 448, 471) and sweet spots @ (95%) 10min (306, 305, 303, 306, 306)
I find it interesting looking at these numbers because on Strava (looking at 25 Watt Distribution), which provides your (weighted avg) it's extremely hard to keep the watts precise throughout a interval manually, especially when you are teetering right on range of 300 watts (where the avg can go between 275-299 or 300-324). I guess what I'm trying to say having to manually hold watts is more realistic to what you are doing riding outside then on a smart trainer. Yes there is no escape when the watts it calls for are dialed in, watts stay with in 1 watt range rather than jumping around done manually, also probably goes to show how good your pedal stroke is as well??
Wednesday Apr 18, 2018 #
7 AM
Road Bike (mod bike) 1:00:00 [3] 19.0 mi (19.0 mph)
ahr:121 max:134 slept:7.0 weight:179lbs
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work. Legs felt good today after hard workout yesterday.
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work. Legs felt good today after hard workout yesterday.
10 AM
Weights (weights) 1:20:00 [3]
arms, shoulders, chest, core
11 AM
Running (mod run) 35:00 [3] 4.55 mi (7:42 / mi)
ahr:139 max:144
nice easy run
Tuesday Apr 17, 2018 #
7 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:134 max:162 slept:7.0
English +4 is 3 sets of 7x70-second repeats at 125% FTP with short, 40-second recoveries between each. The main set is followed by 40 minutes at 65% FTP. Each set is separated by 8 minutes of recovery.
The goal was to try and hold 396 watts for 70 seconds with 40 seconds of recovery, the first set I pretty much nailed it , the second set I missed by 2-3 watts on a few, two factors not shifting and getting into right gear quickly and gears slipping here and there for this set. The third set I got the first 2 and then it began to fall apart on the last five keeping the intervals in the mid to high 380s.
This was the hardest workout I've done on TR. I really feel the burn in the hamstrings and glutes only, my quads to not hurt at all, so I'm wondering if I need to move the seat just a tiny bit forward to but a little bit of stress in the quads and take more off the hamstrings and glutes? Bottom line I need to keep improving my top end. My HR does not elevate that high, so my cardio is there I just need to keep trying to build top end.
The goal was to try and hold 396 watts for 70 seconds with 40 seconds of recovery, the first set I pretty much nailed it , the second set I missed by 2-3 watts on a few, two factors not shifting and getting into right gear quickly and gears slipping here and there for this set. The third set I got the first 2 and then it began to fall apart on the last five keeping the intervals in the mid to high 380s.
This was the hardest workout I've done on TR. I really feel the burn in the hamstrings and glutes only, my quads to not hurt at all, so I'm wondering if I need to move the seat just a tiny bit forward to but a little bit of stress in the quads and take more off the hamstrings and glutes? Bottom line I need to keep improving my top end. My HR does not elevate that high, so my cardio is there I just need to keep trying to build top end.
Monday Apr 16, 2018 #
8 AM
Swimming (mod swim ) 1:03:28 [3] 2.27 mi (2.1 mph)
slept:7.0
Mod Swim, felt good swimming today
Sunday Apr 15, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 40.0 mi (20.0 mph)
ahr:132 max:154 slept:7.0
Juneau -1 is 4x18-minute intervals at 88-92% FTP with brief, 1-minute intermediate recoveries during each long interval. 7-minute recoveries fall between intervals.
Legs were tired and feeling it from the workout yesterday. I had to really concentrate and focus on the first 3 intervals which seemed harder than the last. My HR did not creep above 150 until I was on my last interval, my legs were working hard the entire time. I manage to hold more watts on each interval set by 2-7 watts on average, so I'm getting stronger but I will keep my FTP where it is.
Legs were tired and feeling it from the workout yesterday. I had to really concentrate and focus on the first 3 intervals which seemed harder than the last. My HR did not creep above 150 until I was on my last interval, my legs were working hard the entire time. I manage to hold more watts on each interval set by 2-7 watts on average, so I'm getting stronger but I will keep my FTP where it is.
12 PM
Weights (weights) 1:30:00 [3]
legs, back, core
Saturday Apr 14, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:136 max:162 slept:7.0
Broken Finger +1 is a combination of VO2max intervals and strength endurance efforts. The initial 3 interval sets are each 14 minutes long and consist of 2 minutes at 112% FTP, 2.5min at 104% FTP and 3 minutes at 92% FTP before you step back out the same way you stepped in. Brief, 30-second active recoveries fall between each push, and recoveries between each set of intervals last 3 minutes. Part 2 of Broken Finger consists of breakaway simulations where you drill it for 1-2 minutes at 110-125% FTP and then settle in for 2-3 minutes at 95-105% FTP. Active recoveries between these intervals are a quick 2 minutes each. Finally, 25 minutes of Endurance riding is tacked on following the rough stuff.
This was the hardest TR ride I've done on record. I was pushed to my limits and vomited. The gearing on my trainer wheel really sucks as the gears keep skipping on the cogs so it take at least 2-3 shifts to finally get the gear to stay. To complete this workout I had to shift to a bigger gear on the second set (lowering the cadence) on FTPs 112% and 104%, but then dropping back down 92% was rough, with on 30 second breaks. The breakway simulations are ROUGH!!! I barely got through them and was so glad to finish, it took me about 5 minutes in the endurance riding to get my cadence around the mid 90s.
This was the hardest TR ride I've done on record. I was pushed to my limits and vomited. The gearing on my trainer wheel really sucks as the gears keep skipping on the cogs so it take at least 2-3 shifts to finally get the gear to stay. To complete this workout I had to shift to a bigger gear on the second set (lowering the cadence) on FTPs 112% and 104%, but then dropping back down 92% was rough, with on 30 second breaks. The breakway simulations are ROUGH!!! I barely got through them and was so glad to finish, it took me about 5 minutes in the endurance riding to get my cadence around the mid 90s.
Friday Apr 13, 2018 #
7 AM
Running (mod run) 30:00 [3] 3.85 mi (7:48 / mi)
ahr:139 max:161 slept:7.5
nice easy run this morning, HR was elevated for easy pace, thinking not recovered from hard effort on bike yesterday?
9 AM
Swimming (mod swim ) 32:17 [3] 1.12 mi (2.1 mph)
mod swim
12 PM
Road Bike (mod bike) 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:132 max:144
Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP. Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills. Legs felt flat, probably from the hard effort yesterday.
Thursday Apr 12, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 40.0 mi (20.0 mph)
ahr:134 max:162 slept:8.75
The Chimneys +3 is 5x11-minute Big Gear Starts consisting of a 30-second wind-up at 130% FTP in the biggest gear you can turn. These hard starts are followed closely by 10 minutes of Threshold work at 95% FTP in a gear that allows you to spin at a more reasonable cadence. Each recovery between intervals is 8 minutes long.
Well I did not follow the plan here I just realized, I did my big gear starts in a gear I could turn at very high RPMs, then settled back into a gear I can spin at a reasonable cadence. Each set got harder and harder to hold 95% of FTP, the sprints were not hard at all, only 30 seconds is not hard but dropping back down to 95% of FTP made me work, I was starting to struggle on last one and got out of the saddle to shake out legs and my cell phone dropped on floor so I had to stop for 25-30 seconds to grab it as that's how I follow TR via cell phone. Very good workout. All in all I was able to hold just a little more than 95% of FTP for each 10 minute interval (304, 301, 302, 303, 305), 30 second intervals @ 434, 434, 442, 439, 435
Well I did not follow the plan here I just realized, I did my big gear starts in a gear I could turn at very high RPMs, then settled back into a gear I can spin at a reasonable cadence. Each set got harder and harder to hold 95% of FTP, the sprints were not hard at all, only 30 seconds is not hard but dropping back down to 95% of FTP made me work, I was starting to struggle on last one and got out of the saddle to shake out legs and my cell phone dropped on floor so I had to stop for 25-30 seconds to grab it as that's how I follow TR via cell phone. Very good workout. All in all I was able to hold just a little more than 95% of FTP for each 10 minute interval (304, 301, 302, 303, 305), 30 second intervals @ 434, 434, 442, 439, 435
Wednesday Apr 11, 2018 #
6 AM
Road Bike (mod bike) 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:123 max:140 slept:7.0
Gibbs consists of 2 hours of aerobic Endurance spent between 60-70% FTP.
Optional form drills include Form Sprints, Endurance Spinning intervals, and some Single-Leg Focus drills.
Legs felt little flat during ride, hoping they feel better tomorrow and get on track.
Optional form drills include Form Sprints, Endurance Spinning intervals, and some Single-Leg Focus drills.
Legs felt little flat during ride, hoping they feel better tomorrow and get on track.
9 AM
Weights (weights) 1:20:00 [3]
chest, core, arms, shoulders
11 AM
Running (mod run) 30:00 [3] 3.85 mi (7:48 / mi)
ahr:142 max:149 weight:177.5lbs
nice easy run after weights
Tuesday Apr 10, 2018 #
6 AM
Road Bike (mod bike) 18:38 [3] 5.0 mi (16.1 mph)
ahr:135 max:172 slept:7.0
Ramp Test X
Not a very good day of testing. I did not pace well, ended up popping around 392. It seems like my fitness in regards to FTP is starting to diminish. Funny because some of the workouts I've done prior have been able to hold 390 + for interval repeats, just not my day, oh well. I have to say I like the test a lot better than doing a 20 minute all out, which puts way more stress on your body.
Not a very good day of testing. I did not pace well, ended up popping around 392. It seems like my fitness in regards to FTP is starting to diminish. Funny because some of the workouts I've done prior have been able to hold 390 + for interval repeats, just not my day, oh well. I have to say I like the test a lot better than doing a 20 minute all out, which puts way more stress on your body.
Road Bike (mod bike) 1:00:00 [3] 19.0 mi (19.0 mph)
ahr:132 max:142 weight:178lbs
8 Min FTP Test rode @ moderate pace
8 AM
Running (mod run) 1:00:00 [3] 7.76 mi (7:44 / mi)
ahr:142 max:149 weight:178lbs
mod run
10 AM
Swimming (mod swim ) 22:49 [3] 0.88 mi (2.3 mph)
mod swim
Monday Apr 9, 2018 #
7 AM
Swimming (mod swim ) 31:32 [3] 1.12 mi (2.1 mph)
slept:7.75
Good Sleep,
Mod Swim, nice easy stretch
Mod Swim, nice easy stretch
Sunday Apr 8, 2018 #
8 AM
Road Bike (mod bike) 2:00:00 [3] 39.0 mi (19.5 mph)
ahr:126 max:147 slept:8.5
Hatch is nearly 2 hours of Aerobic Endurance spent between 60-70% FTP.
Hatch also includes an early set of 3 Power Sprints. Hatch's form drills include Endurance Spinning intervals and some Single-Leg Focus drills.
Good Sleep last night, felt very good this morning. I was very happy with my avg cadence and felt really good on the 3 power sprints going above 750 watts for the first time, probably could go more if the gears would respond quicker as each power sprint was 10 seconds. Hoping to have a good FTP test this Tuesday.
Hatch also includes an early set of 3 Power Sprints. Hatch's form drills include Endurance Spinning intervals and some Single-Leg Focus drills.
Good Sleep last night, felt very good this morning. I was very happy with my avg cadence and felt really good on the 3 power sprints going above 750 watts for the first time, probably could go more if the gears would respond quicker as each power sprint was 10 seconds. Hoping to have a good FTP test this Tuesday.
Saturday Apr 7, 2018 #
10 AM
Road Bike (mod bike) 1:45:00 [3] 36.0 mi (20.6 mph)
ahr:125 max:135 slept:4.0
Berkshire is 1.75 hours of Aerobic Endurance spent between 65-75% FTP.
Very happy to get through the ride after 4 HRs of sleep last night, late night playing poker until 4am with good friends, did not help myself either with poor eating habits, the willpower was not there, but will eat clean today and try and get better rest. I want to be ready for FTP Test Tuesday.
Very happy to get through the ride after 4 HRs of sleep last night, late night playing poker until 4am with good friends, did not help myself either with poor eating habits, the willpower was not there, but will eat clean today and try and get better rest. I want to be ready for FTP Test Tuesday.
Friday Apr 6, 2018 #
7 AM
Running (Mod run) 1:39:00 [3] 12.75 mi (7:46 / mi)
ahr:136 max:143 slept:7.5 weight:177.5lbs
Mod run
9 AM
Swimming (Mod swim ) 25:00 [3] 0.9 mi (2.2 mph)
Mod swim
Thursday Apr 5, 2018 #
6 AM
Road Bike (mod bike) 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:127 max:136 slept:7.5
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Legs felt really good this morning with a short recovery from late ride yesterday and weights (legs), cadence was very good today, really focused on spinning a little quicker than normal.
Legs felt really good this morning with a short recovery from late ride yesterday and weights (legs), cadence was very good today, really focused on spinning a little quicker than normal.
9 AM
Swimming (mod swim ) 22:50 [3] 0.88 mi (2.3 mph)
Mod swim, felt good stretching the body out
Wednesday Apr 4, 2018 #
6 AM
Weights (weights) 1:35:00 [3]
slept:7.0 weight:177.5lbs
Legs, back, core
8 AM
Running (mod run) 1:00:00 [3] 7.76 mi (7:44 / mi)
ahr:143 max:149
mod run after lifting weights , legs were very heavy for the first 15-20 minutes then loosened up
2 PM
Road Bike (mod bike) 1:00:00 [3] 19.0 mi (19.0 mph)
ahr:126 max:145
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick and Pull pedaling drills.
Legs a little tire after running and leg day, took 20 minutes loosen up though, but I still hit 700 plus watts top end and held 611 for 30 seconds.
Legs a little tire after running and leg day, took 20 minutes loosen up though, but I still hit 700 plus watts top end and held 611 for 30 seconds.
Tuesday Apr 3, 2018 #
7 AM
Road Bike (mod bike) 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:126 max:141 slept:7.0
Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP. Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills.
Felt real good today, rode in the drops for the entire ride. Left hip flexor a little stiff. The watts felt very easy and I move my FTP up just a little.
Felt real good today, rode in the drops for the entire ride. Left hip flexor a little stiff. The watts felt very easy and I move my FTP up just a little.
Monday Apr 2, 2018 #
6 AM
Running (Mod run) 1:20:00 [3] 10.35 mi (7:44 / mi)
ahr:133 max:139 slept:7.0
Mod run
8 AM
Swimming (Mod swim ) 22:40 [3] 0.88 mi (2.3 mph)
Mod swim
Sunday Apr 1, 2018 #
7 AM
Road Bike (mod bike) 2:00:00 [3] 42.0 mi (21.0 mph)
ahr:140 max:157 slept:7.0
Wright Peak -1 is 3x30-minute intervals at 90% FTP with with brief, 1-minute intermediate recoveries during each long interval. 4-minute recoveries fall between intervals.
Very happy with today's bike ride, was able to hold an avg of 284 watts for the 3x30 intervals and only really felt it on the second interval toward the end, as usual with all intervals for some reason. The last interval I really focused and brought it home holding an avg of over 300 watts in the last minute and the HR pretty much stayed in check until the end. So I'm getting in better shape week by week and mentally getting stronger too. Good start to the 46 year of life for me :)
Very happy with today's bike ride, was able to hold an avg of 284 watts for the 3x30 intervals and only really felt it on the second interval toward the end, as usual with all intervals for some reason. The last interval I really focused and brought it home holding an avg of over 300 watts in the last minute and the HR pretty much stayed in check until the end. So I'm getting in better shape week by week and mentally getting stronger too. Good start to the 46 year of life for me :)