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Training Log Archive: Zippy

In the 7 days ending Oct 4:

activity # timemileskm+ft
  Road Bike3 3:57:00 69.1(17.5/h) 111.21(28.2/h) 2699
  Run2 1:18:35 8.62(9:07) 13.87(5:40) 198
  Swimming1 40:00 1.27(31:30) 2.04(19:34)
  Total4 5:55:35 78.99(4:30) 127.12(2:48) 2897

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Thursday Oct 1 #

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.

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.

Wednesday Sep 30 #

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

Tuesday Sep 29 #

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 #

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

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