Training Log Archive: gregorysorensenIn the 31 days ending Jan 31, 2019:
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Thursday Jan 31, 2019 #
Road Bike (Mod bike) 1:35:00 [3] 30.05 mi (19.0 mph)
ahr:117 max:127 slept:7.0
First half @100%, second half @ 90%, legs carrying a lot of fatigued from yesterday's ride.
Ap 208
Np 211
Wednesday Jan 30, 2019 #
Road Bike (mod bike) 6:11:00 [3] 90.18 mi (14.6 mph) +9149ft
ahr:132 max:147 slept:7.0
I was about 1/4 mile from Hwy 2 when I got to back to back flat tires, thank god I one extra with me. To much debris on the road along with ice, I had to walk my bike through about 300 feet of ice and stop in 3 different areas of the Hwy 39 and walk over rocks and boulders. Lots of snow and about 37 out at the top of Hwy 2, where it was closed toward Dawson's Saddle. As I made my decent down Hwy 2 toward La Canada Flintridge and Pasadena, there 5 or 6 snow plows heading in the opposite directions preparing for the storm. But it was scary a few times coming around some of the corners down the mountain and snow blow halfway into the oncoming direction. Once I got off Hwy 2 I had to get directions via Google to get me back to Encanto Park, which was a nightmare as Google likes to put you on streets with bike lanes, so it was sending me all over the place. I ending up meeting a guy biking that way (Gary), which I ended up following him for about 8 miles to the car. Legs did not really feel this climb after lifting weights day prior, but that is my schedule so it is what is for right now.
Tuesday Jan 29, 2019 #
Weights (Weights ) 1:30:00 [3]
slept:7.5
Monday Jan 28, 2019 #
Running (Mod run) 1:21:00 [3] 10.48 mi (7:44 / mi)
slept:7.0
Sunday Jan 27, 2019 #
Running (Mod run) 32:44 [3] 4.22 mi (7:45 / mi)
slept:8.5
Great sleep last night
Road Bike (mod bike) 1:45:00 [3] 35.41 mi (20.2 mph)
ahr:133 max:143 slept:8.5
Gibraltar -3, Mixing Big Gears & Low Gears
AP 230
NP 233
Legs didn't feel to bad today, I wanted to work on mixing the gears today, what a difference in HR when keeping the cadence between 88-90.
Saturday Jan 26, 2019 #
Road Bike (mod bike) 2:00:00 [3] 38.64 mi (19.3 mph)
ahr:128 max:145 slept:7.0
Baxter +2 is 2 hours of non-stop aerobic conditioning at 55-80% FTP where the effort changes based on cadence making this effectively a fixed-gear trainer ride with low to moderate effort levels aimed at primarily utilizing fat as the fuel source.
AP 213
NP 216
I like this workout, but I could not make it a "fixed-gear" ride on the trainer. Very tough for me to spin with the right cadence using one gear, I did gear up and gear down on a few.
Friday Jan 25, 2019 #
Road Bike (mod bike) 1:30:00 [3] 27.36 mi (18.2 mph)
ahr:122 max:149 slept:6.75
Nice easy recovery ride, just added 30 minute WU to the workout which was nice.
AP 190
Thursday Jan 24, 2019 #
Road Bike (mod bike) 1:30:00 [3] 29.84 mi (19.9 mph)
ahr:136 max:152 slept:7.0
Monitor +3, First Sweet Spot Workout in a while, ROUGH!!! First sweet spot ride back on the trainer in a very long time. Was feeling it from the start but hung in there through the first two sets, then began to fall apart.
AP 241
NP 260
Monitor +3 is 3 sets of 3x6-minute intervals of rolling Sweet Spot (88-94% FTP) riding to address aerobic fitness and muscular endurance totaling over 50 minute's worth of time at intensity.
1-minute recoveries separate the intervals and 4 minutes of recovery fall between sets of intervals.
Wednesday Jan 23, 2019 #
Weights (weights) 1:30:00 [3]
slept:7.0
Legs, back, core
Legs actually responded ok today, recovery ride to follow
Road Bike (mod bike) 2:21:00 [3] 42.5 mi (18.1 mph)
ahr:120 max:136
Tuesday Jan 22, 2019 #
Road Bike (mod bike) 4:12:00 [3] 77.8 mi (18.5 mph)
ahr:128 max:133 slept:7.0
Weights (Weights ) 1:20:00 [3]
Monday Jan 21, 2019 #
Running (Mod run) 1:31:00 [3] 11.7 mi (7:47 / mi)
slept:7.0
Sunday Jan 20, 2019 #
Running (Mod run) 40:00 [3] 5.12 mi (7:49 / mi)
slept:9.25
Real good sleep for me last night, body was so tired
Saturday Jan 19, 2019 #
Road Bike (mod bike) 1:01:37 [3] 18.93 mi (18.4 mph)
ahr:120 max:135 slept:2.0
Just shut it down as I was fighting it way to much, wanted to get at least 2 hours in today, will not be riding tomorrow, will try and ride on Monday and run tomorrow before the football games
Friday Jan 18, 2019 #
Running (Mod run) 31:53 [3] 4.0 mi (7:58 / mi)
slept:8.0
Garmin is off
Road Bike (mod bike) 1:45:00 [3] 35.91 mi (20.5 mph)
ahr:135 max:151
Mod Bike
I could tell right away my legs were not feeling this ride, could not get legs to loosen up the entire ride. What's funny when I created more force on the pedals (higher watts) my legs actually responded better. Also, I ran 3 times this week, which is a first in a long time.
AP 230
NP 233
Thursday Jan 17, 2019 #
Note
Wednesday Jan 16, 2019 #
Weights (Weights ) 1:20:00 [3]
slept:6.75
Running (Mod run) 33:00 [3] 4.15 mi (7:57 / mi)
Road Bike (mod bike) 1:00:00 [3] 19.0 mi (19.0 mph)
ahr:139 max:159
Mod Bike
Legs felt heavy at the start and felt better after 35 minutes, was able to hold
645 for 20s and 643 20s on late sprints.
AP 205
Tuesday Jan 15, 2019 #
Weights (Weights ) 1:35:00 [3]
slept:7.0
Road Bike (mod bike) 1:45:00 [3] 35.29 mi (20.2 mph)
ahr:144 max:151
Very Happy with the way my legs responded after increasing my FTP (5), lifting weights early this morning (legs, back, core routine) and running yesterday late in the afternoon over 10 miles and legs not feeling the run at all. Ever since I made some adjustments to my bike position, much better! Probably going to start "Sweet Spot Training" in Feb.
AP 231.8
NP 233.6
Monday Jan 14, 2019 #
Running (Mod run) 1:21:00 [3] 10.22 mi (7:56 / mi)
slept:6.5
Legs not feeling it
Sunday Jan 13, 2019 #
Road Bike (mod bike) 2:00:00 [3] 38.93 mi (19.5 mph)
ahr:133 max:145 slept:6.75
The HR was kept in check, just need to gradually get back into TR, the trainer mental game that I just need to adapt to.
AP 227
NP 229
Rams Won Last night, great game to be at with Art Rich, Lisa, and Scott along with his son, FLY EAGLES FLY today baby!!!
Saturday Jan 12, 2019 #
Road Bike (mod bike) 1:30:00 [3] 29.44 mi (19.6 mph)
ahr:136 max:150 slept:7.0
TrainerRoad (Andrews)
AP 222
NP 226
Legs felt good getting back on the trainer after a few weeks, always challenging. I did keep the cadence very high with an (AVG 95 the entire ride). Did not have fan turned on high enough, but felt nice being warm and dry rather than wet and cold with it raining outside.
Friday Jan 11, 2019 #
Weights (Weights ) 1:20:00 [3]
slept:8.0
Chest, shoulders, arms, core
Running (Mod run) 32:17 [3] 4.17 mi (7:45 / mi)
Thursday Jan 10, 2019 #
Road Bike (mod bike) 2:24:00 [3] 42.5 mi (17.7 mph)
ahr:116 max:129 slept:6.75
Nice easy ride up the SGRT, trying to keep very high cadence and not push hard
Wednesday Jan 9, 2019 #
Road Bike (mod bike) 2:15:00 [3] 42.5 mi (18.9 mph)
ahr:128 max:145 slept:8.0
Steady ride using big & little gears
AP 229
NP 235
Weights (Weights ) 1:30:00 [3]
Tired and challenging today
Tuesday Jan 8, 2019 #
Road Bike (mod bike) 3:13:00 [3] 61.5 mi (19.1 mph)
ahr:125 max:149 slept:6.5
Endurance Miles Up the SGRT, less TSS this week
Legs tired and tight for the first 60-80 minutes of ride after yesterday's 11.5 mile run, started flowing thereafter
Monday Jan 7, 2019 #
Running (Mod run) 1:30:00 [3] 11.52 mi (7:49 / mi)
slept:7.5
Saturday Jan 5, 2019 #
Road Bike (mod bike) 4:46:00 [3] 65.28 mi (13.7 mph) +6700ft
ahr:115 max:150 slept:7.5
4 Amigos Adventures, Eagles, Deer, Cold Weather and good conversations
Great Ride with Greg, Wayne and Royce, seeing Deer, and Eagles off HWY 39, not really pushing hard at all just when I need to warm up as it was pretty cold this morning. I think it finally warmed up to 46, lots of county workers out preparing for the snow we are suppose to get in the mountains tonight.
Friday Jan 4, 2019 #
Road Bike (mod bike) 1:53:00 [3] 31.52 mi (16.7 mph)
ahr:119 max:133 slept:6.75
Weights (Weights ) 1:20:00 [3]
Thursday Jan 3, 2019 #
Weights (weights) 1:30:00 [3]
Changed it up and did my legs prior to my ride today
Road Bike (mod bike) 3:47:00 [3] 62.85 mi (16.6 mph) +2413ft
ahr:126 max:154 slept:7.25
Legs, and back very tired after lifting early prior to ride, plus Edgeridge Drive will get the best of anyone legs
Wednesday Jan 2, 2019 #
Road Bike (Mod bike) 3:13:00 [3] 61.51 mi (19.1 mph)
ahr:128 max:149 slept:7.0
AP 233
NP 241
VERY COLD
Never pushed real hard just good efforts here and there, lots of head winds