Training Log Archive: bishop22In the 7 days ending Dec 19, 2020:
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Saturday Dec 19, 2020 #
1 PM
Biking 1:02:40 21.35 mi (2:56 / mi) +104m 2:53 / mi
ahr:118 max:173 weight:170lbs
P=143, C=77
Did my first Zwift group ride and the best thing about it was how fast I could go with drafting with the pack. It was a relatively easy ride as it was advertised as 1.7-1.9 W/kg and the leader held that and must be lighter than me. I picked it up for a bit in the middle to jump to a couple of packs that were ahead of the leader, then backed off and rejoined the ride leader.
Did my first Zwift group ride and the best thing about it was how fast I could go with drafting with the pack. It was a relatively easy ride as it was advertised as 1.7-1.9 W/kg and the leader held that and must be lighter than me. I picked it up for a bit in the middle to jump to a couple of packs that were ahead of the leader, then backed off and rejoined the ride leader.
Shuffling 44:57 3.55 mi (12:40 / mi) +25m 12:23 / mi
ahr:130 max:153
Got out for an easy 2 song jog / 45-ish walk at Whiting Rd. One was a longer jogging stretch as the first song was the extended dance remix version of Call Me, which must be near 150 bpm because it was perfect for plodding along. Ironically, I saw my first bow hunters of the season today. 3 on my way in and 1 on my way out of the trails. Bow hunting is allowed thru 12/18, and today is?
Friday Dec 18, 2020 #
6 PM
Biking 1:00:08 17.13 mi (3:31 / mi) +154m 3:25 / mi
ahr:115 weight:171lbs
P=138, C=78
FTP Booster Week 2 / Day 1
Nudged the FTP up to 187 for this workout. Main portion was 6 x 5 min, first one at 90%, the rest at 80%. HR was staying in the 110s so I added 5% to the penultimate interval and 10% to the last one. Legs only a little heavy so perhaps I can keep bumping things up.
FTP Booster Week 2 / Day 1
Nudged the FTP up to 187 for this workout. Main portion was 6 x 5 min, first one at 90%, the rest at 80%. HR was staying in the 110s so I added 5% to the penultimate interval and 10% to the last one. Legs only a little heavy so perhaps I can keep bumping things up.
Thursday Dec 17, 2020 #
6 PM
Running 51:00 4.36 mi (11:42 / mi)
ahr:137 max:168 weight:170lbs
Ellison Park in the snow and dark. Forgot to grab my Garmin from the charger on the way out and the Fitbit only lasted about 25 minutes as it started with a low battery, but I noted the start time and finish time. The pace is from the first mile that the FItbit recorded, which was net uphill. I did 2 songs jogging / about 1 min walking. Ran from the main lot up the southern trail, then ran out (short way) and back (long way) on the overlook trail - there was no way I was going to attempt going down the slippery, snow-covered hill at the end of the trail. Took the long way back around the rest of the south side via the eastern side of the perimeter.
Wednesday Dec 16, 2020 #
6 PM
Biking warm up/down 9:45 1.67 mi (5:50 / mi)
weight:171lbs
P=103, C=79
Decided to try a Zwift race today so this was a quick warm-up before jumping over to the race.
3:36 was stationary spinning before the race.
Decided to try a Zwift race today so this was a quick warm-up before jumping over to the race.
3:36 was stationary spinning before the race.
Biking race 19:38 6.65 mi (2:57 / mi)
ahr:130 max:150
P=174 (196 during race), C=78
This is the race plus some easy riding afterwards, so the race power was a little higher. I was right at the 2.5W/kg limit for class D during the race, but finished 12th of 25. I was in a group of 6 late and was only able to out-sprint 1 person. It was strange having to shift gears after doing so many workouts with the program controlling the power.
This is the race plus some easy riding afterwards, so the race power was a little higher. I was right at the 2.5W/kg limit for class D during the race, but finished 12th of 25. I was in a group of 6 late and was only able to out-sprint 1 person. It was strange having to shift gears after doing so many workouts with the program controlling the power.
Biking 37:53 11.4 mi (3:19 / mi) +153m 3:11 / mi
ahr:119 max:131
P=152, C=79
Did a couple of laps of the Innsbruck default course after the race.
Did a couple of laps of the Innsbruck default course after the race.
Tuesday Dec 15, 2020 #
6 PM
Biking 1:04:03 15.36 mi (4:10 / mi) +250m 3:58 / mi
ahr:111 max:167 weight:170lbs
P=134, C=86
FTP Booster Week 1 - Day 7
Bumped my FTP to 182, and probably could have moved it a bit more, as it was a similar situation as other workouts: felt the legs, but no serious cardio work required. Key parts were 2x12 min tempo followed by 4x1 min harder.
FTP Booster Week 1 - Day 7
Bumped my FTP to 182, and probably could have moved it a bit more, as it was a similar situation as other workouts: felt the legs, but no serious cardio work required. Key parts were 2x12 min tempo followed by 4x1 min harder.
Monday Dec 14, 2020 #
6 PM
Shuffling 57:26 4.47 mi (12:51 / mi) +15m 12:43 / mi
ahr:131 max:159 weight:170lbs
In the dark at Webster Park from the Whiting Rd lot. Went easy after the weekend, taking short walking breaks after each song. Lots of roots, etc. kept the pace quite slow, which was the plan.
Sunday Dec 13, 2020 #
12 PM
Running 53:56 5.03 mi (10:43 / mi) +48m 10:25 / mi
ahr:131 max:159 weight:169lbs
Decided to take advantage of a daylight run to go for a change of scenery, so I drive over to Seneca Park and parked at the pretty empty zoo lot. Was going to park in the spaces along the park road, but they seemed too narrow to risk parking my brand new car.
Went with a 3 song jog / 1 min walk for about 3/4 of the distance, then 2 song / 1 min the rest of the way. Challenging uphill finish - I should have come back the trail and gone out the road.
Went with a 3 song jog / 1 min walk for about 3/4 of the distance, then 2 song / 1 min the rest of the way. Challenging uphill finish - I should have come back the trail and gone out the road.
5 PM
Biking 52:43 16.01 mi (3:18 / mi) +131m 3:13 / mi
ahr:112 max:140
P=132, C=89
FTP Booster Week 1 / Day 6
After hosting the ROC AGM and the BOD meeting, I had plenty of time to jump on the bike and knock off another FTP Booster workout. Legs were much heavier than yesterday, due to some combination of the workout being just a bit harder, running this morning and coming off yesterday's ride.
FTP Booster Week 1 / Day 6
After hosting the ROC AGM and the BOD meeting, I had plenty of time to jump on the bike and knock off another FTP Booster workout. Legs were much heavier than yesterday, due to some combination of the workout being just a bit harder, running this morning and coming off yesterday's ride.