Training Log Archive: ZippyIn the 7 days ending Oct 4, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Thursday Oct 1, 2020 #
Road Bike (Zwift) 1:54:00 [3] 29.1 mi (15.3 mph) +2025ft
SST 15's
40 min warm up, then 2 x 15 at 195-200w, 161-165 HR. 5 min recoveries
208W, 150AHR, 164MHR
206W, 154AHR, 160MHR
Legs a bit trashed from yesterday's run, but had to get this in since H has a 'rona test in the morning before her hand procedure on Tuesday. This is really hard because the "sweet spot" is between the cassette break so it turns into an over/under set. "Over" turned out to be about 228w at 164 HR; HR/PWR graph says 165HR is 230w, which seems right.
Spring block (3/28):
226w, 160AHR, 171MHR
219w, 163AHR, 171MHR
Comparison is hard because the HR's are so different. TP had me at my running threshold for cycling so my HR goal was higher. FTP is higher now by about 25w.
40 min warm up, then 2 x 15 at 195-200w, 161-165 HR. 5 min recoveries
208W, 150AHR, 164MHR
206W, 154AHR, 160MHR
Legs a bit trashed from yesterday's run, but had to get this in since H has a 'rona test in the morning before her hand procedure on Tuesday. This is really hard because the "sweet spot" is between the cassette break so it turns into an over/under set. "Over" turned out to be about 228w at 164 HR; HR/PWR graph says 165HR is 230w, which seems right.
Spring block (3/28):
226w, 160AHR, 171MHR
219w, 163AHR, 171MHR
Comparison is hard because the HR's are so different. TP had me at my running threshold for cycling so my HR goal was higher. FTP is higher now by about 25w.
Swimming (Tethers) 40:00 [3] 1.27 mi (31:30 / mi)
In the home pool.
200 warm up
40 x 50
10 x 12 hard
10 x 25 hard
10 x 37 hard
10 x 50 hard
all on :20 rest
Sort of a "meh" set, but better than not swimming and better than VASA. Snorkel.
200 warm up
40 x 50
10 x 12 hard
10 x 25 hard
10 x 37 hard
10 x 50 hard
all on :20 rest
Sort of a "meh" set, but better than not swimming and better than VASA. Snorkel.
Wednesday Sep 30, 2020 #
Run (Tempo 8's) 48:31 [3] 5.49 mi (8:50 / mi) +144ft 8:37 / mi
Walked 5, then jogged 5 to warm up. Then 3 x 8 mins at 174-180 with 2 min recoveries (1 walk, 1 EZ jog). Jogged then walked to cool down.
1.19, 6:43, 171, 178
1.20, 6:40, 176, 182
1.16, 6:53, 178, 183
Spring block (3/26)
6:32, 166AHR, 173MHR
6:46, 172AHR, 178MHR
6:57, 175AHR, 177MHR
1.19, 6:43, 171, 178
1.20, 6:40, 176, 182
1.16, 6:53, 178, 183
Spring block (3/26)
6:32, 166AHR, 173MHR
6:46, 172AHR, 178MHR
6:57, 175AHR, 177MHR
Tuesday Sep 29, 2020 #
Road Bike (Zwift) 1:01:00 [3] 18.8 mi (18.5 mph) +148ft
Easy Z1 trainer spin in the garage.
Run (Treadmill) 30:04 [3] 3.13 mi (9:36 / mi) +54ft 9:27 / mi
Easy Z1 treadmill in the garage.
Monday Sep 28, 2020 #
Road Bike (Zwift) 1:02:00 [3] 21.2 mi (20.5 mph) +526ft
Trainer - Big Gear Intervals
10 min w/u
3 x 10 mins at 185w, 158HR
218AW, 257MW, 144AHR, 153MHR
219AW, 278MW, 149AHR, 159MHR
228AW, 287MW, 155AHR, 161MHR
10 min w/u
3 x 10 mins at 185w, 158HR
218AW, 257MW, 144AHR, 153MHR
219AW, 278MW, 149AHR, 159MHR
228AW, 287MW, 155AHR, 161MHR