Training Log Archive: ZippyIn the 7 days ending Feb 10, 2020:
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Monday Feb 10, 2020 #
VASA 15:00 [3]
VASA, 30, 25, 16 on straps. Level one, no band. Still tired from lifting.
Road Bike (Trainer TT) 1:00:00 [3]
On the trainer for work PT. Easy.
Sunday Feb 9, 2020 #
Event: Palm Desert 1/2 Marathon
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.
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, 2020 #
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.
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, 2020 #
Weight Training (Garage Xfit) 12:45 [3]
Fran. I don't hate the sport, I just hate the culture.
Thursday Feb 6, 2020 #
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, 2020 #
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.
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, 2020 #
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.
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.
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.