Training Log Archive: OLIn the 1 days ending Nov 24, 2017:
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Friday Nov 24, 2017 #
10 AM
Cycling - Trainer (fluid) (Freddy Kinetic 8) 1:00:01 [3] *** 18.8 mi (3:12 / mi)
interval 1: 15-minute easy warm up
intervals 2-12: 1 minute at 90 RPM x 2 minutes at 110 RPM (repeat 9 times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
Interval 11: 15-minute easy spinning
188/277 watts
90 rpm in 4th gear. 110 rpm in 2nd & 3rd gear.
To build this: 90 rpm in 5th gear and all 110 rpm in 3rd.
See Apr 18/17, (18.5 miles, 65 TSS)
Compared to Jan24/17:
4th gear for 1' 90 rpm
2nd gear for 2' 110 rpm.
Tough to keep 110 rpm goal. ("17.5m, 50 TSS")
intervals 2-12: 1 minute at 90 RPM x 2 minutes at 110 RPM (repeat 9 times focusing on cadence rather than intensity. Shoot for zone 2 to zone 3)
Interval 11: 15-minute easy spinning
188/277 watts
90 rpm in 4th gear. 110 rpm in 2nd & 3rd gear.
To build this: 90 rpm in 5th gear and all 110 rpm in 3rd.
See Apr 18/17, (18.5 miles, 65 TSS)
Compared to Jan24/17:
4th gear for 1' 90 rpm
2nd gear for 2' 110 rpm.
Tough to keep 110 rpm goal. ("17.5m, 50 TSS")