Training Log Archive: gregorysorensenIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
6 AM
Weights (weights) 1:15:00 [3]
arms, chest, shoulders, core
7 AM
Swimming (Mod swim ) 32:30 [3] 1.13 mi (2.1 mph)
slept:7.5
Mod swim
9 AM
Road Bike (mod bike) 1:30:00 [3]
ahr:126 max:135
January 31, 2018
Description: mod bike Notes: Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP. This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills. Legs just felt flat the entire time, kind of loosen up at end of workout. Hopefully they are better tomorrow as this will be the hardest training day of the 8 week block
01:30:00 DURATION 65 / 65 TSS® 0.66 / 0.66 IF® 1034 / 1034 kJ (Cal) 194 NP® 192 POWER 126 HR 91 CADENCE 294 FTP Name Time Power NP HR Cadence Workout 01:30:00 192 / 191 194 126 91 Endurance 1 00:03:00 159 / 161 158 115 90 Endurance 2 00:03:00 177 / 176 176 122 89 Endurance 3 00:14:00 189 / 191 189 126 92 Endurance 4 00:01:00 204 / 198 203 128 88 Endurance 5 00:11:00 208 / 205 208 130 88 Endurance 6 00:01:00 202 / 198 204 129 87 Endurance 7 00:18:00 192 / 191 192 128 95 Endurance 8 00:01:00 193 / 205 185 125 93 Endurance 9 00:12:00 221 / 220 221 131 90 Endurance 10 00:01:00 210 / 206 213 132 89 Endurance 11 00:11:00 192 / 191 192 128 94
Description: mod bike Notes: Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP. This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills. Legs just felt flat the entire time, kind of loosen up at end of workout. Hopefully they are better tomorrow as this will be the hardest training day of the 8 week block
01:30:00 DURATION 65 / 65 TSS® 0.66 / 0.66 IF® 1034 / 1034 kJ (Cal) 194 NP® 192 POWER 126 HR 91 CADENCE 294 FTP Name Time Power NP HR Cadence Workout 01:30:00 192 / 191 194 126 91 Endurance 1 00:03:00 159 / 161 158 115 90 Endurance 2 00:03:00 177 / 176 176 122 89 Endurance 3 00:14:00 189 / 191 189 126 92 Endurance 4 00:01:00 204 / 198 203 128 88 Endurance 5 00:11:00 208 / 205 208 130 88 Endurance 6 00:01:00 202 / 198 204 129 87 Endurance 7 00:18:00 192 / 191 192 128 95 Endurance 8 00:01:00 193 / 205 185 125 93 Endurance 9 00:12:00 221 / 220 221 131 90 Endurance 10 00:01:00 210 / 206 213 132 89 Endurance 11 00:11:00 192 / 191 192 128 94
Tuesday Jan 30, 2018 #
6 AM
Running (mod run) 1:20:00 [3] 10.3 mi (7:46 / mi)
ahr:127 max:180 weight:180.5lbs
Garmin not working properly, ran at 7.7 mph for 80 min, HR was 127 and then began dropping around 50 minute mark
8 AM
Swimming (mod swim ) 17:00 [3] 0.6 mi (2.1 mph)
slept:7.25
mod swim but had to cut it short because water aerobics class
12 PM
Road Bike (mod bike) 1:30:00 [3] 31.0 mi (20.7 mph)
ahr:120 max:156
Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120% FTP followed by 25 minutes at 65% FTP.
2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.
Not a very good workout, I assumed today's ride was going to be my easy day like last week, big mistake running this morning and weight training previous day (legs). I should have ran after my ride today and back off weights by about 40-50% previous day to have fresher legs. Right from the start I new this was going to be rough each interval. My target was 352 for each interval, closes I got was 344, 326, 326, 319, 312, 311, 314, 310, 311. I will make sure to read my workout prior day so I know what I'm in for......
01:30:00
DURATION
101 / 115
TSS®
0.82 / 0.88
IF®
1107 / 1145
kJ (Cal)
241
NP®
205
POWER
120
HR
91
CADENCE
294
FTP
Name Time Power NP HR Cadence
Name Time Power NP HR Cadence
Workout 01:30:00 205 / 212 241 120 91
Endurance 1 00:03:00 190 / 191 188 110 94
VO2 Max 1 00:01:00 331 / 352 320 118 107
VO2 Max 2 00:01:00 334 / 352 317 139 109
VO2 Max 3 00:02:30 344 / 352 341 147 99
VO2 Max 4 00:02:30 326 / 352 329 143 98
VO2 Max 5 00:02:30 326 / 352 326 125 98
VO2 Max 6 00:02:30 319 / 352 317 111 97
VO2 Max 7 00:02:30 312 / 352 312 107 97
VO2 Max 8 00:02:30 311 / 352 310 96 96
Active Recovery 1 00:05:00 150 / 149 153 116 86
VO2 Max 9 00:02:30 314 / 352 314 85 96
VO2 Max 10 00:02:30 310 / 352 309 103 96
VO2 Max 11 00:02:30 311 / 352 309 112 96
Endurance 2 00:25:00 192 / 191 192 128 88
2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.
Not a very good workout, I assumed today's ride was going to be my easy day like last week, big mistake running this morning and weight training previous day (legs). I should have ran after my ride today and back off weights by about 40-50% previous day to have fresher legs. Right from the start I new this was going to be rough each interval. My target was 352 for each interval, closes I got was 344, 326, 326, 319, 312, 311, 314, 310, 311. I will make sure to read my workout prior day so I know what I'm in for......
01:30:00
DURATION
101 / 115
TSS®
0.82 / 0.88
IF®
1107 / 1145
kJ (Cal)
241
NP®
205
POWER
120
HR
91
CADENCE
294
FTP
Name Time Power NP HR Cadence
Name Time Power NP HR Cadence
Workout 01:30:00 205 / 212 241 120 91
Endurance 1 00:03:00 190 / 191 188 110 94
VO2 Max 1 00:01:00 331 / 352 320 118 107
VO2 Max 2 00:01:00 334 / 352 317 139 109
VO2 Max 3 00:02:30 344 / 352 341 147 99
VO2 Max 4 00:02:30 326 / 352 329 143 98
VO2 Max 5 00:02:30 326 / 352 326 125 98
VO2 Max 6 00:02:30 319 / 352 317 111 97
VO2 Max 7 00:02:30 312 / 352 312 107 97
VO2 Max 8 00:02:30 311 / 352 310 96 96
Active Recovery 1 00:05:00 150 / 149 153 116 86
VO2 Max 9 00:02:30 314 / 352 314 85 96
VO2 Max 10 00:02:30 310 / 352 309 103 96
VO2 Max 11 00:02:30 311 / 352 309 112 96
Endurance 2 00:25:00 192 / 191 192 128 88
Monday Jan 29, 2018 #
7 AM
Weights (weights) 1:30:00 [3]
slept:6.5
Legs, back, core
Sunday Jan 28, 2018 #
7 AM
Road Bike (mod bike) 2:00:00 [3] 39.0 mi (19.5 mph)
ahr:132 max:146 slept:7.0
Wright Peak -2
Wright Peak -2 is 3x30-minute intervals at 85% FTP with short, 1-minute intermediate recoveries in the middle of each long interval.
5-minute recoveries separate each interval.
The ride went better then expected, my legs along with my lower body are starting to adapt to harder workouts and discomfort. What interesting is rider at a higher cadence for higher power output the legs recover much better, but sweet spot training I find keeping the cadence between 87-90
02:00:00
DURATION
132 / 127
TSS®
0.81 / 0.80
IF®
1612 / 1578
kJ (Cal)
237
NP®
224
POWER
132
HR
87
CADENCE
292
Name Time Power NP HR Cadence
Workout 02:00:00 224 / 219 237 132 87
Endurance 1 00:03:00 174 / 175 173 110 88
Sweet Spot 1 00:02:00 243 / 248 240 123 89
Sweet Spot 2 00:15:00 251 / 248 250 134 87
Sweet Spot 3 00:15:00 252 / 248 251 136 88
Sweet Spot 4 00:15:00 252 / 248 251 135 88
Sweet Spot 5 00:15:00 253 / 248 252 139 88
Sweet Spot 6 00:15:00 254 / 248 253 140 88
Sweet Spot 7 00:15:00 253 / 248 252 142 88
Wright Peak -2 is 3x30-minute intervals at 85% FTP with short, 1-minute intermediate recoveries in the middle of each long interval.
5-minute recoveries separate each interval.
The ride went better then expected, my legs along with my lower body are starting to adapt to harder workouts and discomfort. What interesting is rider at a higher cadence for higher power output the legs recover much better, but sweet spot training I find keeping the cadence between 87-90
02:00:00
DURATION
132 / 127
TSS®
0.81 / 0.80
IF®
1612 / 1578
kJ (Cal)
237
NP®
224
POWER
132
HR
87
CADENCE
292
Name Time Power NP HR Cadence
Workout 02:00:00 224 / 219 237 132 87
Endurance 1 00:03:00 174 / 175 173 110 88
Sweet Spot 1 00:02:00 243 / 248 240 123 89
Sweet Spot 2 00:15:00 251 / 248 250 134 87
Sweet Spot 3 00:15:00 252 / 248 251 136 88
Sweet Spot 4 00:15:00 252 / 248 251 135 88
Sweet Spot 5 00:15:00 253 / 248 252 139 88
Sweet Spot 6 00:15:00 254 / 248 253 140 88
Sweet Spot 7 00:15:00 253 / 248 252 142 88
Saturday Jan 27, 2018 #
7 AM
Road Bike (mod bike) 1:45:00 [3] 36.0 mi (20.6 mph)
ahr:135 max:161 slept:7.0
Avalanche Spire +3 is 7x8-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for 1 minute, and then return to 95% FTP.
Recoveries between over-unders are 5 minutes long.
I was very surprised and happy with my workout, breakthrough, being able to hold above the targeted numbers for threshold, only thing that sucks is the unders as they decrease it's hard to dial in on a traditional trainer
01:45:00
DURATION
133 / 133
TSS®
0.87 / 0.87
IF®
1397 / 1389
kJ (Cal)
255
NP®
222
POWER
135
HR
88
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 01:45:00 222 / 219 255 135 88
Endurance 1 00:03:00 187 / 189 185 114 89
Sweet Spot 1 00:03:00 271 / 277 268 132 96
Sweet Spot 2 00:01:00 275 / 277 272 128 90
Threshold 1 00:01:00 293 / 291 287 139 90
Threshold 2 00:01:00 306 / 306 307 144 92
Threshold 3 00:01:00 289 / 292 292 145 90
Sweet Spot 3 00:01:00 275 / 277 277 145 88
Threshold 4 00:01:00 291 / 291 285 144 91
Threshold 5 00:01:00 309 / 306 310 148 93
Threshold 6 00:01:00 290 / 292 291 149 91
Sweet Spot 4 00:01:00 280 / 277 282 133 89
Threshold 7 00:01:00 297 / 291 293 144 91
Threshold 8 00:01:00 307 / 306 306 147 92
Threshold 9 00:01:00 286 / 292 287 148 90
Sweet Spot 5 00:01:00 278 / 277 277 146 89
Threshold 10 00:01:00 295 / 291 287 146 91
Threshold 11 00:01:00 309 / 306 310 150 93
Threshold 12 00:01:00 286 / 292 284 150 90
Sweet Spot 6 00:01:00 278 / 277 279 133 88
Threshold 13 00:01:00 296 / 291 289 145 91
Threshold 14 00:01:00 308 / 306 308 149 93
Threshold 15 00:01:00 283 / 292 285 149 91
Sweet Spot 7 00:01:00 277 / 277 277 149 89
Threshold 16 00:01:00 290 / 291 284 148 91
Threshold 17 00:01:00 310 / 306 308 152 94
Threshold 18 00:01:00 289 / 292 290 154 91
Sweet Spot 8 00:01:00 274 / 277 275 135 88
Threshold 19 00:01:00 292 / 291 290 145 91
Threshold 20 00:01:00 309 / 306 307 150 93
Threshold 21 00:01:00 285 / 292 283 151 91
Sweet Spot 9 00:01:00 273 / 277 273 150 89
Threshold 22 00:01:00 293 / 291 287 150 91
Threshold 23 00:01:00 309 / 306 311 154 93
Threshold 24 00:01:00 287 / 292 284 155 91
Sweet Spot 10 00:01:00 273 / 277 272 135 92
Threshold 25 00:01:00 296 / 291 291 147 91
Threshold 26 00:01:00 308 / 306 308 152 93
Threshold 27 00:01:00 293 / 292 298 154 92
Sweet Spot 11 00:01:00 277 / 277 275 152 89
Threshold 28 00:01:00 294 / 291 289 153 92
Threshold 29 00:01:00 306 / 306 307 156 94
Threshold 30 00:01:00 290 / 292 291 157 92
Sweet Spot 12 00:01:00 277 / 277 274 137 89
Threshold 31 00:01:00 299 / 291 297 149 92
Threshold 32 00:01:00 308 / 306 307 154 93
Threshold 33 00:01:00 291 / 292 295 155 91
Sweet Spot 13 00:01:00 277 / 277 277 154 89
Threshold 34 00:01:00 296 / 291 293 154 92
Threshold 35 00:01:00 306 / 306 307 157 93
Threshold 36 00:01:00 284 / 292 281 158 91
Sweet Spot 14 00:01:00 278 / 277 276 140 89
Threshold 37 00:01:00 297 / 291 292 151 92
Threshold 38 00:01:00 310 / 306 307 156 94
Threshold 39 00:01:00 285 / 292 287 156 91
Sweet Spot 15 00:01:00 276 / 277 275 156 90
Threshold 40 00:01:00 296 / 291 294 155 92
Threshold 41 00:01:00 308 / 306 306 159 94
Threshold 42 00:01:00 291 / 292 290 161 92
Recoveries between over-unders are 5 minutes long.
I was very surprised and happy with my workout, breakthrough, being able to hold above the targeted numbers for threshold, only thing that sucks is the unders as they decrease it's hard to dial in on a traditional trainer
01:45:00
DURATION
133 / 133
TSS®
0.87 / 0.87
IF®
1397 / 1389
kJ (Cal)
255
NP®
222
POWER
135
HR
88
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 01:45:00 222 / 219 255 135 88
Endurance 1 00:03:00 187 / 189 185 114 89
Sweet Spot 1 00:03:00 271 / 277 268 132 96
Sweet Spot 2 00:01:00 275 / 277 272 128 90
Threshold 1 00:01:00 293 / 291 287 139 90
Threshold 2 00:01:00 306 / 306 307 144 92
Threshold 3 00:01:00 289 / 292 292 145 90
Sweet Spot 3 00:01:00 275 / 277 277 145 88
Threshold 4 00:01:00 291 / 291 285 144 91
Threshold 5 00:01:00 309 / 306 310 148 93
Threshold 6 00:01:00 290 / 292 291 149 91
Sweet Spot 4 00:01:00 280 / 277 282 133 89
Threshold 7 00:01:00 297 / 291 293 144 91
Threshold 8 00:01:00 307 / 306 306 147 92
Threshold 9 00:01:00 286 / 292 287 148 90
Sweet Spot 5 00:01:00 278 / 277 277 146 89
Threshold 10 00:01:00 295 / 291 287 146 91
Threshold 11 00:01:00 309 / 306 310 150 93
Threshold 12 00:01:00 286 / 292 284 150 90
Sweet Spot 6 00:01:00 278 / 277 279 133 88
Threshold 13 00:01:00 296 / 291 289 145 91
Threshold 14 00:01:00 308 / 306 308 149 93
Threshold 15 00:01:00 283 / 292 285 149 91
Sweet Spot 7 00:01:00 277 / 277 277 149 89
Threshold 16 00:01:00 290 / 291 284 148 91
Threshold 17 00:01:00 310 / 306 308 152 94
Threshold 18 00:01:00 289 / 292 290 154 91
Sweet Spot 8 00:01:00 274 / 277 275 135 88
Threshold 19 00:01:00 292 / 291 290 145 91
Threshold 20 00:01:00 309 / 306 307 150 93
Threshold 21 00:01:00 285 / 292 283 151 91
Sweet Spot 9 00:01:00 273 / 277 273 150 89
Threshold 22 00:01:00 293 / 291 287 150 91
Threshold 23 00:01:00 309 / 306 311 154 93
Threshold 24 00:01:00 287 / 292 284 155 91
Sweet Spot 10 00:01:00 273 / 277 272 135 92
Threshold 25 00:01:00 296 / 291 291 147 91
Threshold 26 00:01:00 308 / 306 308 152 93
Threshold 27 00:01:00 293 / 292 298 154 92
Sweet Spot 11 00:01:00 277 / 277 275 152 89
Threshold 28 00:01:00 294 / 291 289 153 92
Threshold 29 00:01:00 306 / 306 307 156 94
Threshold 30 00:01:00 290 / 292 291 157 92
Sweet Spot 12 00:01:00 277 / 277 274 137 89
Threshold 31 00:01:00 299 / 291 297 149 92
Threshold 32 00:01:00 308 / 306 307 154 93
Threshold 33 00:01:00 291 / 292 295 155 91
Sweet Spot 13 00:01:00 277 / 277 277 154 89
Threshold 34 00:01:00 296 / 291 293 154 92
Threshold 35 00:01:00 306 / 306 307 157 93
Threshold 36 00:01:00 284 / 292 281 158 91
Sweet Spot 14 00:01:00 278 / 277 276 140 89
Threshold 37 00:01:00 297 / 291 292 151 92
Threshold 38 00:01:00 310 / 306 307 156 94
Threshold 39 00:01:00 285 / 292 287 156 91
Sweet Spot 15 00:01:00 276 / 277 275 156 90
Threshold 40 00:01:00 296 / 291 294 155 92
Threshold 41 00:01:00 308 / 306 306 159 94
Threshold 42 00:01:00 291 / 292 290 161 92
Friday Jan 26, 2018 #
7 AM
Running (mod run) 1:20:00 [3] 10.31 mi (7:46 / mi)
ahr:138 max:147 slept:5.5 weight:180lbs
mod run, legs felt good, very surprised after hard bike yesterday. My garmin in not working correct ally, I ran at 7.7 7.8 mph the entire run, the garmin had me with 8.79 at 9:07 pace, I think I may need to clear all the data which may be causing incorrect readings
5 PM
Road Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:120 max:127
Pettit - TrainerRoad
Add a description :Pettit is an hour of aerobic Endurance work spent between 60-70% FTP. Legs felt bad for the first 40 minutes then finally loosened. This may be for challenging with running and lifting during the week, may back down (%) of these workouts, will go by feel???
Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.
182W
Weighted Avg Power
646kJ
Total Work
38
Training Load
62%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 120bpm 127bpm
Cadence 91 113
Power 179W 268W
Calories 720
Elapsed Time 1:00:00
Add a description :Pettit is an hour of aerobic Endurance work spent between 60-70% FTP. Legs felt bad for the first 40 minutes then finally loosened. This may be for challenging with running and lifting during the week, may back down (%) of these workouts, will go by feel???
Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.
182W
Weighted Avg Power
646kJ
Total Work
38
Training Load
62%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 120bpm 127bpm
Cadence 91 113
Power 179W 268W
Calories 720
Elapsed Time 1:00:00
Thursday Jan 25, 2018 #
10 AM
Road Bike (mod bike) 2:00:00 [3] 38.5 mi (19.2 mph)
ahr:132 max:161 slept:7.0
Kosciuszko +4 - TrainerRoad consists of 8x5-minute intervals ranging between 108-109% FTP with 2:50 of easy spinning between
This one really hurt and I had to dig deep to hold on for the last couple of intervals
02:00:00
DURATION
144 / 147
TSS®
0.85 / 0.86
IF®
1557 / 1560
kJ (Cal)
248
NP®
216
POWER
132
HR
88
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 02:00:00 216 / 216 248 132 88
Endurance 1 00:06:00 206 / 210 205 115 94
Threshold 1 00:03:00 277 / 280 274 129 90
Sweet Spot 1 00:00:10 219 / 254 -- 107 88
VO2 Max 1 00:05:00 313 / 315 312 140 93
Sweet Spot 2 00:00:10 226 / 254 -- 110 92
VO2 Max 2 00:05:00 313 / 315 312 145 94
Sweet Spot 3 00:00:10 227 / 254 -- 113 90
VO2 Max 3 00:05:00 314 / 315 314 148 94
Sweet Spot 4 00:00:10 190 / 254 -- 113 88
VO2 Max 4 00:05:00 314 / 315 313 149 94
Sweet Spot 5 00:00:10 196 / 257 -- 116 91
VO2 Max 5 00:05:00 313 / 318 312 151 94
Sweet Spot 6 00:00:10 204 / 254 -- 115 83
VO2 Max 6 00:04:50 309 / 315 308 151 93
Sweet Spot 7 00:00:10 190 / 254 -- 118 83
VO2 Max 7 00:05:00 307 / 318 307 152 91
Sweet Spot 8 00:00:10 197 / 254 -- 116 83
VO2 Max 8 00:05:00 307 / 315 306 151 94
Endurance 2 00:30:00 189 / 189 190 134 85
This one really hurt and I had to dig deep to hold on for the last couple of intervals
02:00:00
DURATION
144 / 147
TSS®
0.85 / 0.86
IF®
1557 / 1560
kJ (Cal)
248
NP®
216
POWER
132
HR
88
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 02:00:00 216 / 216 248 132 88
Endurance 1 00:06:00 206 / 210 205 115 94
Threshold 1 00:03:00 277 / 280 274 129 90
Sweet Spot 1 00:00:10 219 / 254 -- 107 88
VO2 Max 1 00:05:00 313 / 315 312 140 93
Sweet Spot 2 00:00:10 226 / 254 -- 110 92
VO2 Max 2 00:05:00 313 / 315 312 145 94
Sweet Spot 3 00:00:10 227 / 254 -- 113 90
VO2 Max 3 00:05:00 314 / 315 314 148 94
Sweet Spot 4 00:00:10 190 / 254 -- 113 88
VO2 Max 4 00:05:00 314 / 315 313 149 94
Sweet Spot 5 00:00:10 196 / 257 -- 116 91
VO2 Max 5 00:05:00 313 / 318 312 151 94
Sweet Spot 6 00:00:10 204 / 254 -- 115 83
VO2 Max 6 00:04:50 309 / 315 308 151 93
Sweet Spot 7 00:00:10 190 / 254 -- 118 83
VO2 Max 7 00:05:00 307 / 318 307 152 91
Sweet Spot 8 00:00:10 197 / 254 -- 116 83
VO2 Max 8 00:05:00 307 / 315 306 151 94
Endurance 2 00:30:00 189 / 189 190 134 85
Wednesday Jan 24, 2018 #
7 AM
Weights (weights) 1:20:00 [3]
slept:7.0
chest, shoulders, arms, much stronger today on upper body
8 AM
Swimming (mod swim ) 32:43 [3] 1.13 mi (2.1 mph)
mod swim, easy trying to loosen up after lifting weights
10 AM
Road Bike (mod bike) 1:30:00 [3] 28.0 mi (18.7 mph)
ahr:121 max:131
Brasstown
Endurance 3 blocks of 15 min spent at 65-75% FTP
1:30:00
DURATION
70 / 70
TSS®
0.68 / 0.68
IF®
1062 / 1063
kJ (Cal)
199
NP®
197
POWER
121
HR
89
CADENCE
292
FTP
Endurance 3 blocks of 15 min spent at 65-75% FTP
1:30:00
DURATION
70 / 70
TSS®
0.68 / 0.68
IF®
1062 / 1063
kJ (Cal)
199
NP®
197
POWER
121
HR
89
CADENCE
292
FTP
Tuesday Jan 23, 2018 #
6 AM
Running (mod run) 1:20:00 [3] 10.3 mi (7:46 / mi)
ahr:141 max:160 slept:7.0 weight:182lbs
mod run
11 AM
Road Bike (mod bike) 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:131 max:159
Mills +4 TrainerRoad
Mills consist of 110-120 % FTP Intervals 2:15 each, they hurt but I think I did pretty good, after running over 10 miles earlier and weight training the day prior (legs)
01:30:00
DURATION
106 / 107
TSS®
0.84 / 0.84
IF®
1089 / 1077
kJ (Cal)
245
NP®
202
POWER
131
HR
89
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 01:30:00 202 / 198 245 131 89
Endurance 1 00:03:00 182 / 189 180 114 90
VO2 Max 1 00:01:00 319 / 321 307 127 94
VO2 Max 2 00:00:30 341 / 350 312 127 98
Sprint 1 00:00:30 368 / 379 326 131 99
VO2 Max 3 00:00:45 336 / 350 316 129 97
VO2 Max 4 00:01:15 335 / 335 336 148 97
VO2 Max 5 00:00:45 339 / 350 318 131 103
VO2 Max 6 00:01:15 335 / 335 339 149 96
VO2 Max 7 00:00:45 341 / 350 317 131 100
VO2 Max 8 00:01:15 337 / 335 336 151 97
VO2 Max 9 00:00:45 331 / 350 312 130 98
VO2 Max 10 00:01:15 327 / 335 334 147 90
VO2 Max 11 00:01:00 339 / 350 328 138 99
VO2 Max 12 00:01:00 338 / 336 342 153 98
VO2 Max 13 00:01:00 347 / 350 332 137 100
VO2 Max 14 00:01:00 332 / 336 333 153 98
VO2 Max 15 00:01:00 333 / 350 320 135 99
VO2 Max 16 00:01:00 319 / 336 312 150 94
VO2 Max 17 00:00:45 339 / 350 320 133 98
VO2 Max 18 00:01:15 336 / 335 338 152 98
VO2 Max 19 00:00:45 329 / 350 308 131 108
VO2 Max 20 00:01:15 325 / 335 323 150 91
VO2 Max 21 00:00:45 332 / 350 311 132 108
VO2 Max 22 00:01:15 320 / 335 320 152 97
VO2 Max 23 00:00:45 339 / 350 321 134 103
VO2 Max 24 00:01:15 329 / 335 332 154 98
Endurance 2 00:15:00 191 / 189 192 134 88
Ride Notes
Mills consist of 110-120 % FTP Intervals 2:15 each, they hurt but I think I did pretty good, after running over 10 miles earlier and weight training the day prior (legs)
01:30:00
DURATION
106 / 107
TSS®
0.84 / 0.84
IF®
1089 / 1077
kJ (Cal)
245
NP®
202
POWER
131
HR
89
CADENCE
292
FTP
Name Time Power NP HR Cadence
Workout 01:30:00 202 / 198 245 131 89
Endurance 1 00:03:00 182 / 189 180 114 90
VO2 Max 1 00:01:00 319 / 321 307 127 94
VO2 Max 2 00:00:30 341 / 350 312 127 98
Sprint 1 00:00:30 368 / 379 326 131 99
VO2 Max 3 00:00:45 336 / 350 316 129 97
VO2 Max 4 00:01:15 335 / 335 336 148 97
VO2 Max 5 00:00:45 339 / 350 318 131 103
VO2 Max 6 00:01:15 335 / 335 339 149 96
VO2 Max 7 00:00:45 341 / 350 317 131 100
VO2 Max 8 00:01:15 337 / 335 336 151 97
VO2 Max 9 00:00:45 331 / 350 312 130 98
VO2 Max 10 00:01:15 327 / 335 334 147 90
VO2 Max 11 00:01:00 339 / 350 328 138 99
VO2 Max 12 00:01:00 338 / 336 342 153 98
VO2 Max 13 00:01:00 347 / 350 332 137 100
VO2 Max 14 00:01:00 332 / 336 333 153 98
VO2 Max 15 00:01:00 333 / 350 320 135 99
VO2 Max 16 00:01:00 319 / 336 312 150 94
VO2 Max 17 00:00:45 339 / 350 320 133 98
VO2 Max 18 00:01:15 336 / 335 338 152 98
VO2 Max 19 00:00:45 329 / 350 308 131 108
VO2 Max 20 00:01:15 325 / 335 323 150 91
VO2 Max 21 00:00:45 332 / 350 311 132 108
VO2 Max 22 00:01:15 320 / 335 320 152 97
VO2 Max 23 00:00:45 339 / 350 321 134 103
VO2 Max 24 00:01:15 329 / 335 332 154 98
Endurance 2 00:15:00 191 / 189 192 134 88
Ride Notes
Monday Jan 22, 2018 #
7 AM
Weights (weights) 1:15:00 [3]
slept:7.75
legs, back, core
Sunday Jan 21, 2018 #
9 AM
Road Bike (mod bike) 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:124 max:148 slept:7.0
Hunter
3 x 20 blocks
Time Power NP HR Cadence
Workout 02:00:00 205 / 202 230 124 89
Endurance 1 00:05:00 173 / 174 172 108 95
Endurance 2 00:05:00 197 / 203 197 117 94
Sweet Spot 1 00:05:00 258 / 261 256 129 89
Sweet Spot 2 00:20:00 256 / 255 256 133 87
Sweet Spot 3 00:20:00 267 / 266 267 139 89
Sweet Spot 4 00:20:00 265 / 258 265 142 89
3 x 20 blocks
Time Power NP HR Cadence
Workout 02:00:00 205 / 202 230 124 89
Endurance 1 00:05:00 173 / 174 172 108 95
Endurance 2 00:05:00 197 / 203 197 117 94
Sweet Spot 1 00:05:00 258 / 261 256 129 89
Sweet Spot 2 00:20:00 256 / 255 256 133 87
Sweet Spot 3 00:20:00 267 / 266 267 139 89
Sweet Spot 4 00:20:00 265 / 258 265 142 89
Saturday Jan 20, 2018 #
9 AM
Road Bike (mod bike) 1:45:00 [3] 34.0 mi (19.4 mph)
ahr:130 max:154 slept:6.5
Fang Mountain +3
Name Time Power NP HR Cadence
Workout 01:45:00 219 / 218 250 130 88
Endurance 1 00:03:00 182 / 188 180 110 89
Tempo 1 00:03:00 228 / 232 226 124 90
Sweet Spot 1 00:03:00 273 / 275 272 134 88
Sweet Spot 2 00:01:00 265 / 275 263 128 86
Threshold 1 00:01:00 293 / 296 286 137 90
Threshold 2 00:01:00 290 / 297 294 139 90
Sweet Spot 3 00:01:00 266 / 275 266 138 88
Threshold 3 00:01:00 291 / 296 283 140 91
Threshold 4 00:01:00 294 / 297 302 143 92
Sweet Spot 4 00:01:00 269 / 275 268 141 88
Threshold 5 00:01:00 293 / 296 285 141 92
Threshold 6 00:01:00 299 / 297 305 144 93
Sweet Spot 5 00:01:00 271 / 275 270 130 88
Threshold 7 00:01:00 295 / 296 286 139 91
Threshold 8 00:01:00 296 / 297 303 144 92
Sweet Spot 6 00:01:00 266 / 275 265 142 88
Threshold 9 00:01:00 295 / 296 285 141 92
Threshold 10 00:01:00 294 / 297 300 145 92
Sweet Spot 7 00:01:00 270 / 275 268 144 89
Threshold 11 00:01:00 297 / 296 292 145 92
Threshold 12 00:01:00 293 / 297 299 148 92
Sweet Spot 8 00:01:00 270 / 275 268 131 88
Threshold 13 00:01:00 300 / 296 293 140 92
Threshold 14 00:01:00 291 / 297 302 144 91
Sweet Spot 9 00:01:00 275 / 275 273 144 89
Threshold 15 00:01:00 301 / 296 293 143 93
Threshold 16 00:01:00 295 / 297 300 148 92
Sweet Spot 10 00:01:00 269 / 275 266 146 89
Threshold 17 00:01:00 296 / 296 290 145 92
Threshold 18 00:01:00 296 / 297 302 149 92
Sweet Spot 11 00:01:00 271 / 275 269 132 88
Threshold 19 00:01:00 298 / 296 291 143 92
Threshold 20 00:01:00 297 / 297 305 148 92
Sweet Spot 12 00:01:00 274 / 275 274 145 89
Threshold 21 00:01:00 293 / 296 286 144 91
Threshold 22 00:01:00 287 / 297 294 148 91
Sweet Spot 13 00:01:00 270 / 275 269 146 89
Threshold 23 00:01:00 295 / 296 288 145 92
Threshold 24 00:01:00 303 / 297 304 149 93
Sweet Spot 14 00:01:00 270 / 275 267 132 88
Threshold 25 00:01:00 296 / 296 289 143 91
Threshold 26 00:01:00 290 / 297 296 147 91
Sweet Spot 15 00:01:00 267 / 275 265 145 88
Threshold 27 00:01:00 294 / 296 287 144 92
Threshold 28 00:01:00 293 / 297 296 149 92
Sweet Spot 16 00:01:00 274 / 275 271 149 89
Threshold 29 00:01:00 302 / 296 295 149 93
Threshold 30 00:01:00 284 / 297 283 149 91
Sweet Spot 17 00:01:00 275 / 275 272 133 89
Threshold 31 00:01:00 299 / 296 291 144 92
Threshold 32 00:01:00 293 / 297 299 147 91
Sweet Spot 18 00:01:00 276 / 275 276 148 90
Threshold 33 00:01:00 294 / 296 288 148 92
Threshold 34 00:01:00 295 / 297 299 150 92
Sweet Spot 19 00:01:00 275 / 275 274 150 90
Threshold 35 00:01:00 303 / 296 294 150 93
Threshold 36 00:01:00 296 / 297 297 152 93
Name Time Power NP HR Cadence
Workout 01:45:00 219 / 218 250 130 88
Endurance 1 00:03:00 182 / 188 180 110 89
Tempo 1 00:03:00 228 / 232 226 124 90
Sweet Spot 1 00:03:00 273 / 275 272 134 88
Sweet Spot 2 00:01:00 265 / 275 263 128 86
Threshold 1 00:01:00 293 / 296 286 137 90
Threshold 2 00:01:00 290 / 297 294 139 90
Sweet Spot 3 00:01:00 266 / 275 266 138 88
Threshold 3 00:01:00 291 / 296 283 140 91
Threshold 4 00:01:00 294 / 297 302 143 92
Sweet Spot 4 00:01:00 269 / 275 268 141 88
Threshold 5 00:01:00 293 / 296 285 141 92
Threshold 6 00:01:00 299 / 297 305 144 93
Sweet Spot 5 00:01:00 271 / 275 270 130 88
Threshold 7 00:01:00 295 / 296 286 139 91
Threshold 8 00:01:00 296 / 297 303 144 92
Sweet Spot 6 00:01:00 266 / 275 265 142 88
Threshold 9 00:01:00 295 / 296 285 141 92
Threshold 10 00:01:00 294 / 297 300 145 92
Sweet Spot 7 00:01:00 270 / 275 268 144 89
Threshold 11 00:01:00 297 / 296 292 145 92
Threshold 12 00:01:00 293 / 297 299 148 92
Sweet Spot 8 00:01:00 270 / 275 268 131 88
Threshold 13 00:01:00 300 / 296 293 140 92
Threshold 14 00:01:00 291 / 297 302 144 91
Sweet Spot 9 00:01:00 275 / 275 273 144 89
Threshold 15 00:01:00 301 / 296 293 143 93
Threshold 16 00:01:00 295 / 297 300 148 92
Sweet Spot 10 00:01:00 269 / 275 266 146 89
Threshold 17 00:01:00 296 / 296 290 145 92
Threshold 18 00:01:00 296 / 297 302 149 92
Sweet Spot 11 00:01:00 271 / 275 269 132 88
Threshold 19 00:01:00 298 / 296 291 143 92
Threshold 20 00:01:00 297 / 297 305 148 92
Sweet Spot 12 00:01:00 274 / 275 274 145 89
Threshold 21 00:01:00 293 / 296 286 144 91
Threshold 22 00:01:00 287 / 297 294 148 91
Sweet Spot 13 00:01:00 270 / 275 269 146 89
Threshold 23 00:01:00 295 / 296 288 145 92
Threshold 24 00:01:00 303 / 297 304 149 93
Sweet Spot 14 00:01:00 270 / 275 267 132 88
Threshold 25 00:01:00 296 / 296 289 143 91
Threshold 26 00:01:00 290 / 297 296 147 91
Sweet Spot 15 00:01:00 267 / 275 265 145 88
Threshold 27 00:01:00 294 / 296 287 144 92
Threshold 28 00:01:00 293 / 297 296 149 92
Sweet Spot 16 00:01:00 274 / 275 271 149 89
Threshold 29 00:01:00 302 / 296 295 149 93
Threshold 30 00:01:00 284 / 297 283 149 91
Sweet Spot 17 00:01:00 275 / 275 272 133 89
Threshold 31 00:01:00 299 / 296 291 144 92
Threshold 32 00:01:00 293 / 297 299 147 91
Sweet Spot 18 00:01:00 276 / 275 276 148 90
Threshold 33 00:01:00 294 / 296 288 148 92
Threshold 34 00:01:00 295 / 297 299 150 92
Sweet Spot 19 00:01:00 275 / 275 274 150 90
Threshold 35 00:01:00 303 / 296 294 150 93
Threshold 36 00:01:00 296 / 297 297 152 93
Friday Jan 19, 2018 #
8 AM
Running (mod run) 1:20:00 [3] 10.3 mi (7:46 / mi)
ahr:143 max:151
mod run
11 AM
Road Bike (mod bike) 1:15:00 [3] 22.8 mi (18.2 mph)
ahr:132 max:142 slept:7.5 weight:177.5lbs
196W
Weighted Avg Power
874kJ
Total Work
54
Training Load
66%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 132bpm 142bpm
Cadence 89 97
Power 194W 270W
Calories 974
Elapsed Time 1:15:00
Weighted Avg Power
874kJ
Total Work
54
Training Load
66%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 132bpm 142bpm
Cadence 89 97
Power 194W 270W
Calories 974
Elapsed Time 1:15:00
Thursday Jan 18, 2018 #
7 AM
Weights (weights) 1:15:00 [3]
slept:7.5
chest, arms, shoulders, core, stretching
felt ok this morning, switching things up and lifting before biking and swimming. Still trying to get over this head cold
felt ok this morning, switching things up and lifting before biking and swimming. Still trying to get over this head cold
9 AM
Swimming (mod swim ) 33:45 [3] 1.13 mi (2.0 mph)
mod to easy swim after lifting weights
11 AM
Road Bike (mod bike) 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:134 max:157
Wilhelm +4 - TrainerRoad
Trainer Road is no joke, I was suppose to hold 313-316 watts for 5x7, the best I could hold was 304, 301, 299, 293, 291, then the legs fell off on the last two 276 and 273, I think my just needs to get adjusted to riding on the trainer vs rode, and training with hire intensity. Art made a good point, I don't think I was training hard until now following a plan. Hoping to see improvement and stay positive.
Trainer Road is no joke, I was suppose to hold 313-316 watts for 5x7, the best I could hold was 304, 301, 299, 293, 291, then the legs fell off on the last two 276 and 273, I think my just needs to get adjusted to riding on the trainer vs rode, and training with hire intensity. Art made a good point, I don't think I was training hard until now following a plan. Hoping to see improvement and stay positive.
Wednesday Jan 17, 2018 #
7 AM
Road Bike (mod bike) 1:07:00 [3]
ahr:153 max:163 slept:7.0
20 FTP Test Avg 304 Watts
Followed Art's instructions to warm up 20 minutes, then do a couple 1 minute pick ups, followed by a all out 5 minute ride (which I ended up going about 90%) still trying to recover from cold. Then a 5 minute easy ride, then start the 20 minute test. I did see other advice not to let cadence drop below 80rpm, which I kept looking at my watch (Garmin) to ensure that was the case. The Pioneer Head Set was set on training and does not show my cadence. I just kept watching the numbers and time count down when the test began on my trainer. I did start off a little hard and then dropped by down between 280-295 and began to build from there around the 10 minute mark and once I got to 4 minutes left I just gave it my all. The trainer will not show my distance on Pioneer or Gramin.
Followed Art's instructions to warm up 20 minutes, then do a couple 1 minute pick ups, followed by a all out 5 minute ride (which I ended up going about 90%) still trying to recover from cold. Then a 5 minute easy ride, then start the 20 minute test. I did see other advice not to let cadence drop below 80rpm, which I kept looking at my watch (Garmin) to ensure that was the case. The Pioneer Head Set was set on training and does not show my cadence. I just kept watching the numbers and time count down when the test began on my trainer. I did start off a little hard and then dropped by down between 280-295 and began to build from there around the 10 minute mark and once I got to 4 minutes left I just gave it my all. The trainer will not show my distance on Pioneer or Gramin.
10 AM
Weights (weights) 1:30:00 [3]
legs, back, core, stretching
Legs were not to bad after FTP Test
Legs were not to bad after FTP Test
12 PM
Swimming (mod swim ) 31:00 [3] 1.12 mi (2.2 mph)
mod swim after lifting weights
3 PM
Road Bike (mod bike) 1:30:00 [3] 28.0 mi (18.7 mph)
ahr:128 max:139
Andrews TrainerRoad First workout.
Felt ok, I was little tired from my FTP earlier plus lifting weights (leg day)
Felt ok, I was little tired from my FTP earlier plus lifting weights (leg day)
Tuesday Jan 16, 2018 #
8 AM
Running (mod run) 1:15:00 [3] 9.73 mi (7:42 / mi)
ahr:137 max:143 slept:7.0 weight:182lbs
mod run, was working hard to finish, still not feeling good, pretty good head cold body just tired and fatigued
Monday Jan 15, 2018 #
7 AM
Road Bike (mod bike) 1:53:00 [3] 31.62 mi (16.8 mph)
ahr:113 max:131 slept:6.5 (sick)
Just nice easy spinning, not feeling bad until I got home, was going to go lift weights and do a easy swim, going to bag it and rest body is tired and head is swimming
Sunday Jan 14, 2018 #
Note
Sick, day off, going to walk dog with Karen today
Saturday Jan 13, 2018 #
7 AM
Road Bike (Mod bike ) 2:22:00 [3] 42.5 mi (18.0 mph)
ahr:119 max:137 slept:7.5
Was suppose to be tempo, but began feeling bad yesterday, probably should have not rode. Sore throat, head stuffy, body had chills last night, could not get any sleep
Friday Jan 12, 2018 #
8 AM
Running (mod run) 1:10:00 [3] 9.05 mi (7:44 / mi)
ahr:137 max:143 slept:7.0 weight:177.7lbs
no niggles, looks like the strain is going away in my right calf
9 AM
Swimming (mod swim ) 23:45 [3] 0.85 mi (2.1 mph)
easy swim
Thursday Jan 11, 2018 #
7 AM
Weights (weights) 1:20:00 [3]
slept:7.25
chest, shoulders, arms, core
felt good on most lifts, even though I was very tired from the ride yesterday, once I warmed up and got going it was much better
felt good on most lifts, even though I was very tired from the ride yesterday, once I warmed up and got going it was much better
9 AM
Swimming (mod swim ) 49:52 [3] 1.71 mi (2.1 mph)
nice easy swim after lifting weights, just stretching it out
11 AM
Road Bike (mod bike) 2:30:00 [3] 42.5 mi (17.0 mph)
ahr:116 max:131
nice easy spin recovery ride
Wednesday Jan 10, 2018 #
7 AM
Long Bike long (long bike) 6:20:00 [3] 112.78 mi (17.8 mph) +3130ft
ahr:135 max:158 slept:7.0
Long bike up the SGRT to East Fork Road and back to Huntington Beach Beach Blvd. Lot's of debris (rocks, mud, mudslides, flooding) to dodge on the way up the SGRT and back. Had a good mudslide on Hwy 39 which I heard the rocks and mud coming down the side of the mountain, by the time I got back from my turnaround at East Fork, the Caltrans had the road closed for about 15 minutes then let me and a few cars come down staying in the left lane only.
Tuesday Jan 9, 2018 #
8 AM
Running (mod run) 50:00 [3] 6.42 mi (7:47 / mi)
ahr:143 max:150 slept:7.0 weight:181.5lbs
right calf strain felt much better today, just took it easy and will try and build from here
Monday Jan 8, 2018 #
Weights (weights) 1:30:00 [3]
legs, back, core
very happy with my leg strength as it has gone way up, but I think its due to backing off running the past couple weeks because of strain calf
very happy with my leg strength as it has gone way up, but I think its due to backing off running the past couple weeks because of strain calf
7 AM
Road Bike (mod bike Trainer) 2:00:00 [3] 35.0 mi (17.5 mph)
ahr:111 max:127 slept:7.0
Easy bike trainer ride, raining outside
11 AM
Swimming (mod swim ) 32:00 [3] 1.12 mi (2.1 mph)
nice easy swim, haven't swam in a couple weeks
Sunday Jan 7, 2018 #
8 AM
Road Bike (mod bike) 2:24:00 [3] 42.5 mi (17.7 mph)
ahr:113 max:127 slept:6.0
nice easy ride
Saturday Jan 6, 2018 #
7 AM
Road Bike (Mod bike ) 3:51:00 [3] 72.56 mi (18.8 mph) +1253ft
ahr:126 max:142 slept:7.0
Mod bike, with 3 flat tires up the SGRT
Friday Jan 5, 2018 #
7 AM
Weights (weights) 1:15:00 [3]
slept:7.0
chest, arms, shoulders, core, stretching
8 AM
Running (mod run) 20:00 [3] 2.0 mi (10:00 / mi)
easy jog walk, still have strain in right bottom calf area, easy stretching
Thursday Jan 4, 2018 #
7 AM
Road Bike (mod bike) 2:11:00 [3] 42.5 mi (19.5 mph)
ahr:132 max:154 slept:7.0
Mod bike with 2 x 12 min efforts, legs ok, was hoping to push more watts,
Wednesday Jan 3, 2018 #
7 AM
Road Bike (mod bike) 4:04:00 [3] 79.45 mi (19.5 mph) +1352ft
ahr:138 max:162 slept:7.5
Up the SGRT to end of trail and back, felt little sluggish on the way out and then felt much better coming home, had a few PRs today :)
Tuesday Jan 2, 2018 #
7 AM
Running (Mod run) 30:00 [3] 3.9 mi (7:42 / mi)
ahr:140 max:144 slept:7.5
Right calf strain, stopped at 30 min
Monday Jan 1, 2018 #
7 AM
Weights (weights) 1:30:00 [3]
legs, back, core
very happy was able to go up in weight on squats and leg press. Also able to do a few more pull ups as well.
very happy was able to go up in weight on squats and leg press. Also able to do a few more pull ups as well.
11 AM
MTB (MTB) 1:47:00 [3] 16.7 mi (6:24 / mi) +2408ft 5:38 / mi
ahr:111 max:147 slept:7.0
Nice MTB ride with Art up Blackstar, saw Chad coming down and talked to him for a few. MTB is getting better, felt very tired from my leg day lifting weights but got through it.