Training Log Archive: OLIn the 7 days ending Apr 8, 2018:
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Sunday Apr 8, 2018 #
7 AM
Run - outside (Champion Loop 2:00) 1:59:21 [3] ** 18.0 km (6:38 / km)
ahr:141 max:163 shoes: Salomon Cross 3 #2
Saturday Apr 7, 2018 #
9 AM
Cycling - Trainer (fluid) 2:20:06 [3] *** 43.0 mi (3:15 / mi)
ahr:143 max:170
As per last week.
Just get the time in the saddle.
So you don't get bored::)
2x 20 min at 90%FTP
4x 5 min increasing rpm every minute by 5 from 90-110rpm. (5' recovery spin between)
2x 8 min climb with the last 30 sec of each 2 minutes stand
Do these sets whenever you want during the 2 hours.
Messed up a bit: did 2 x 20' (not 2 x 10) trying to hold 90% FTP. More like 80% FTP though.
Also did 4 x 5' (not 2 x 5') RPM builds.
Just get the time in the saddle.
So you don't get bored::)
2x 20 min at 90%FTP
4x 5 min increasing rpm every minute by 5 from 90-110rpm. (5' recovery spin between)
2x 8 min climb with the last 30 sec of each 2 minutes stand
Do these sets whenever you want during the 2 hours.
Messed up a bit: did 2 x 20' (not 2 x 10) trying to hold 90% FTP. More like 80% FTP though.
Also did 4 x 5' (not 2 x 5') RPM builds.
11 AM
Run - outside (Transition Run 20') 14:07 [1] * 2.3 km (6:08 / km)
ahr:133 max:155 shoes: New Balance Foam Zante - black
Tried to run after the bike but took the dog w me. He refused to run at 14', so had to walk home. I got cold & didn't want to get warm to run again.
Legs were really sore & ached once I got back. Bike ride took it out of me, so maybe cutting it short was a blessing in disguise.
Legs were really sore & ached once I got back. Bike ride took it out of me, so maybe cutting it short was a blessing in disguise.
Friday Apr 6, 2018 #
5 PM
Cycling - Trainer (fluid) (Baker Bike 9a) 1:30:02 [5] **** 27.8 mi (3:14 / mi)
ahr:137 max:168
2x:
4 min hard at 105-110%FTP, 4 min easy
3 min hard at 110 - 115 %FTP, 3 min easy
2 min hard at 110 + FTP, 2 min easy
1 min hard at 120 FTP or higher,
8 min rest. Repeat.
Set 2: sprint set:
4 min tabata type format: 2x (4x 20 seconds hard, 10 sec rest). Take a minute rest between sets.
Hold highest watts possible
cool down
4 min hard at 105-110%FTP, 4 min easy
3 min hard at 110 - 115 %FTP, 3 min easy
2 min hard at 110 + FTP, 2 min easy
1 min hard at 120 FTP or higher,
8 min rest. Repeat.
Set 2: sprint set:
4 min tabata type format: 2x (4x 20 seconds hard, 10 sec rest). Take a minute rest between sets.
Hold highest watts possible
cool down
Thursday Apr 5, 2018 #
5 PM
Run - Treadmill (Easy Run) 55:12 [1] * 9.22 km (5:59 / km)
ahr:143 max:156 shoes: Asics Gel Trainer 20 (Lime)
Run after work on the treadmill.
Felt ok. Still a bit sick and a bit weak.
Easy return to exercise run.
Felt ok. Still a bit sick and a bit weak.
Easy return to exercise run.