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Training Log Archive: Zippy

In the 7 days ending Feb 9:

activity # timemileskm+ft
  Road Bike4 5:10:00
  Run3 2:21:37 16.32(8:41) 26.26(5:24) 764
  VASA3 45:00
  Weight Training1 12:45
  Total7 8:29:22 16.32 26.26 764
averages - weight:148.3lbs

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Sunday Feb 9 #

Run 52:42 [3] 6.1 mi (8:38 / mi) +449ft 8:05 / mi

Tempo build town loop.

Walked 5 to start, then

15 @ 162 cap
12 @ 172 cap
9 @ 175 cap
6 @ 180 cap

Walked 5 to cool down. COLD as the storm moves in, HR was fine, but the legs only had so much in them after the lest few days. Character builder.

Note
weight:148.8lbs

VASA 15:00 [3]

VASA, 28, 15, 7 on straps. Level one, no band. Blown from lifting on Friday, but that's what it's supposed to do.

Saturday Feb 8 #

Road Bike (TT on Trainer) 2:00:00 [3]

4 x 15 SST

W/U:
20 mins Z1

M/S:
4 x 15 @ 181-186W, 165-169HR
10 min recoveries

194W, 153AHR, 165MHR
196W, 158AHR, 166MHR
193W, 156AHR, 164MHR
206W, 159AHR, 170MHR

C/D:
20 mins Z1

Rio Olympics on the TV. Tired from lifting last night, but the watts come up BIG when I lift.

Friday Feb 7 #

Weight Training (Garage Xfit) 12:45 [3]

Fran. I don't hate the sport, I just hate the culture.

Thursday Feb 6 #

Note
weight:147.8lbs

VASA 15:00 [3]

VASA, 3 x 30 +28 on straps. Level one, no band.

Road Bike (TT on Trainer) 1:00:00 [3]

Aerobic on the trainer. HR cap 134 or about 151W.

Wednesday Feb 5 #

Run 48:37 [3] 5.78 mi (8:25 / mi)

threshold 2's

W/U:
walk 5, jogged 10

M/S:
3 x 2k (1.24 miles) 181-184
90 sec static rest ( I walked)

C/D:
Walked/ jogged back to office (6 mins?)

Work Pt from the office across the dam over to the out take towers.

Seeing 6:30's on the first two intervals, though the last set was UGLY and dropped down to almost 7 min pace. There WAS a headwind coming back, however.

8:13, 175 AHR, 181 MHR 6:35 pace
7:55 (1.20 miles), 177 AHR, 183 MHR 6:35 pace
8:30 (1.24 miles), 19 AHR, 184 MHR 6:52 pace (headwind)

Dude. That's SOLID for my old ass.

Tuesday Feb 4 #

Run 40:18 [3] 4.44 mi (9:05 / mi) +315ft 8:30 / mi

From the office before clocking in.

Walked to Fisherman's lot, jogged out to Horse Camp, back to the maintenance entrance and then walked back to the office.

COLD (44) and WINDY. Headwind on the way out, tailwind on the way back. Still working on running sub-8 at 161 HR. It'll come.

Road Bike (Trainer TT) 1:10:00 [3]

5x5 threshold

Warmed up x 15, then into the intervals. It's been years since I rained this kind of intensity, and I had no idea what I was going to be able to do. Had a goal of 210 and then see where the HR was. Legs a bit heavy from the AM run, but that's just how I have to organize things. Prescription: 201-207W, 176,-179HR

215W, 148AHR, 156MHR
222W, 151AHR, 164MHR
230W, 160AHR, 169MHR
249W, 164AHR, 177MHR (DUUUUDE!)
239W, 166AHR, 175MHR

So 250?! REALLY!? Wow.

Monday Feb 3 #

VASA 15:00 [3]

VASA garage session before heading in to work. 2 x 30 +18 - failure

Road Bike (Trainer TT) 1:00:00 [3]

VERY easy recovery ride on the trainer for work PT.

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