Training Log Archive: mollyd

Have been struggling between getting on bike and just having fun so I've gone back to CF and it was HARD but felt sooooo good.

Hamstrings and lats got a very good workout.

Rode to and from Cycle U
Cycle U - warm-up then 3 - 4 minutes in Zone 4 Watts (117 - 136) rest then repeat

134 W HR 156
115 W HR 159
120 W HR 159
124 W HR 159
113 W HR 156
117 W HR 162

Hard to stay consistent

cycle U:

warm-up them 4 x's 1 minute w/ each leg....this was harder than I expected
..hard to keep a smooth circle

3 sets of 2 minutes at Zone 5 Watts w/ 1 minute rest
started out too hard to maintain same watts for all 3 sets
199 W HR 160
189 W HR 160
176 W HR 160

4 minute rest/recovery the repeat above
164 W HR 156
164 W HR 159
171 W HR 171

This second round was easier to maintain and to push harder at the end of last one

ended with some high gear speed ups.

Very good work out

C • One legged pedaling is not ... 1

4 sets of 3 minutes in large chain ring w/ objective of Z3 for Watts and 65 to 80 cadence

according to my 20 minute test I should have been shooting for 116 watts . Way too easy... so I'm not sure if the 20 minute test is accurate
#1 was 161 watts / HR 143 / cadence 80
#2 brought it down on purpose to 154 watts / HR 148 / cadence 80
#3 152 watts / HR 153 / cadence 80
#4 153 watts / HR 153 / cadence 80

3 sets of 4 minutes at 110 to 125 cadence
my comfort zone is a cadence of 80 +/-, 90 to 100 is hard, this 110 to 125 is ugly
#1 150 Watts / HR 159 / cadence 112
#2 151 Watts / HR 166 / cadence 114
#3 150 Watts / HR 159 / cadence 112

Good workout - felt strong except for the fast cadence which just feel odd and not "efficient"

C • I'd advise forgetting about... 1

2 hours easy riding Z 2 with fast pedals, good workout, no issues

C • What a beautiful day for a ... 1

Good workout, no issues

basic cruise in Z 2 for 38 minutes then 3 - 6 min intervals in Z 3a

enjoyed the intervals.

rest day because I got to chaperone my son's homecoming dance so was up late and got up early for the wonderful dog.

Participated in a rowing technique clinic this afternoon..always good to refine skills.

Went to bed early..had a great sleep. Using today as a true rest day no CF or strenuous duties.

Wanted another 30 minutes of sleep this morning.

Legs felt good ....until cycle u.

5 minute test: WATT 171 HR 164 (started at 129)

Ian stated try for 10% below 5 min WATTs... I started out trying for 160 quickly it became apparent ..no way ....

20 minute : WATTS 137 HR 168 (started out at 134 at 3 min at 157 for 15 minutes then we were asked to kick it up... I got WATTS up and HR went to 168.)
During 20 minute ride it felt like legs couldn't find a gear ... I liked the 5 minute test better.

C • Is 168 the highest HR you h... 6

Felt good after Cycle U wkout, legs good

went to crossfit : skills then 20 minute wkout of :
1 min each of: L-sit, pull-ups, DB push press, medicine ball cleans, rest repeat 4 times.

During 4 minute wkout HR 151-154

May need to move CF to Monday's and Fridays and leave Wed for a true rest day....will see how cycle u in tomorrow

C • I would agree that Wednesda... 3

Cycle U: workout goal: intervals at RPE 8-9, 90-100 cadence, zone 5

what I did:
interval time ave watts HR comment
warm-up 17:37 113 135-142 still no cadence
1 1:58 182 157
rest 1:00 79 143
2 2:01 172 158
rest 1:00 78 146
3 1:59 174 161 I feel like throwing up
rest 1:00 64 143
4 2:00 139 152 is it my legs giving out or my my head giving up
rest 1:00 74 143
5 2:00 166 159
rest 1:00 57 145
6 2:00 151 159
rest 1:00 59 141
7 2:00 154 158
4:30 min rest 47 124

8 2:00 154 155
rest 1:00 47 145
9 2:00 158 158
rest 1:00 46 143
10 2:00 118 149 my legs and head got in the way
rest 1:00 34 134
11 2:00 157 158
5 min cool down 48 @ 1 min 147, 2min 134, 3min 131, 4min 128, 5 min 128

Still starting out too hard (I think) because I can't maintain the watts from interval to interval.

Ate breakfast 2 hours before workout don't know if that was too close which created feeling of wanting to throw up or it was just hard work,

Wasn't able to get to and maintain a Zone 5 heart rate of 172 to 180

Thursday we do a 5 and 15 minute "test" which may alter HR's and give me a better understanding of what Watts I should be aiming for.

C • Molly, You don't need to g... 3

cycle U
Warm-up - 20 minutes

2 sets of 2 min at RPE 8/ 1 min rest x 5:
- Watts 180 / HR 154
- Watts 200 / HR 156
- Watts 200+ / HR 160
- Watts 145 / HR 153 ...legs or head gave up a little
- Watts 175 / HR 158

4 min rest: HR 111

- Watts 180 / HR 152
- Watts 175+ / HR 157
- Watts 175+ / HR 157
- Watts 155 + / HR 156
- Watts 180 / HR 158

4 - 30 seconds 100-120 rpm's w/ 20 seconds rest

C • Looking at your intervals, ... 2

Still sick but cycle u started today.

on positive side, legs are very rested

CU wkout: 15 min warm-up, 5 x's (3 min in zone 3 w/ 2 min rest) then 4 minute rest, then 2 x's (2 min in zone 3 w 1 min rest), cool down.

for intervals: wattage btw 148 to 155, cadence 95 to 105 (found it hard to keep steady), HR breakdown: 22 min Z1, 13:24 in Z2, 07:10 in Z3,
02:50 in Z 4

HR zones per current watch set-up: Z1 70-78%, Z2 79 -89%, Z3 90-96%, Z4 97-98%, Z5 99 - 100%

MY Zones per Tom
Zone 1 Recovery 125 or less
Zone 2 Long Endurance 134 - 142
Zone 2a Aerobic 142 - 152
Zone 3 Tempo 152 - 158
Zone 3a Sweet Spot 142 - 162
Zone 4 Threshold 158 - 167
Zone 5 VO2 Max 172 - 180
Zone 6 ALL OUT 180 +

Need to get watch HR in sync w/plan

C • What do you mean by "H... 2