Training Log Archive: OLIn the 1 days ending Dec 6, 2017:
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Wednesday Dec 6, 2017 #
5 AM
Swim - pool (4 x 10') 53:00 [3] ** 3.2 km (16:34 / km)
10' w.u.
4 x 10' e swim (650m per, 9:55, 9:47, 9:41, 9:43)
Work on low head and steady pace.
4 x 10' e swim (650m per, 9:55, 9:47, 9:41, 9:43)
Work on low head and steady pace.
1 PM
Cycling - Trainer (fluid) (Freddy Kinetic 9) 1:10:00 [4] *** 21.6 mi (3:14 / mi)
ahr:136 max:164 slept:7.0
interval 1: 15-minute easy warm up
intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
Interval 17: 10-minute easy spinning cool down
*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6). (288-312 watts)
295-310 watts for 1' intervals.
intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
Interval 17: 10-minute easy spinning cool down
*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6). (288-312 watts)
295-310 watts for 1' intervals.