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Training Log Archive: gregorysorensen

In the 7 days ending Feb 9:

activity # timemileskm+ft
  Road Bike4 11:22:00 209.8(18.5/h) 337.64(29.7/h) 6500
  Weights1 1:10:00
  Running1 32:05 4.1(7:50) 6.6(4:52)
  Total6 13:04:05 213.9 344.24 6500
averages - sleep:7.6

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Saturday Feb 8 #

5 AM

Road Bike (Long Bike) 7:07:00 [3] 127.7 mi (17.9 mph) +6500ft
slept:7.5

SGRT, TurnBull Cyn, GMRreverse,
Long And Steady On The Red Fire Engine, With A Few Efforts Mixed In
AP 217
NP 235
Avg cadence 85

Started the ride early from the house around 545am. Lot of fog and vis really was bad for the first 10 miles until I got to 91 Fwy. Decided to do some efforts on TurnBull Cyn and ended up PR a few of them. Wasn't really feeling good in my legs this morning, pretty much the entire ride. I think the trainer road workouts really took it to me this week. But I was able to hold good avg for a long bike ride . Legs really started going South on the way home down the SGRT, wind was not my friend either both ways.

Friday Feb 7 #

12 PM

Weights (Weights ) 1:10:00 [3]
slept:8.25

Good sleep

Arms, shoulders and chest and core
1 PM

Running (Mod run) 32:05 [3] 4.1 mi (7:50 / mi)

Easy run

Thursday Feb 6 #

2 PM

Road Bike (Mod bike) 1:00:00 [3] 18.95 mi (19.0 mph)
slept:7.0

Pettit-1
Ap 223
Np 234
Avg cadence 94

Legs tired, I think I may start doing an easier ride on Thursdays

Wednesday Feb 5 #

2 PM

Road Bike (mod bike) 2:00:00 [3] 39.49 mi (19.7 mph)
slept:7.5

Round Bald +3
AP 256
NP 277
Avg Cadence 91

Good SS workout today doing 4 x 20 minute SS on 6 minutes of recovery between each. (303, 302, 301, 300), Started to fade on the last two, first real SS workout in a while. I need to start doing more of these as it really get you in good shape.

Tuesday Feb 4 #

2 PM

Road Bike (mod bike) 1:15:00 [3] 23.66 mi (18.9 mph)
slept:7.5

Barnard +1
AP 240
NP 302
Avg Cadence 87

These were rough doing these intervals, I actually needed an extra 10 seconds of active recovery on a few, plus I wasn't able to hit my numbers but made me work hard.

Barnard +1 consists of 6 sets of anaerobic power repeats in the 40/20 format where you'll spend 40 seconds between 120-135% FTP followed by 20 seconds of active recovery.

The recoveries between sets are decreasing then increasing starting at 5 minutes, down to 3 minute, then back up to 5 minutes.

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