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Training Log Archive: mollyd

In the 7 days ending Oct 8, 2011:

activity # timemileskm+ft
  road bike2 2:00:00 12.54 20.18 1
  Total2 2:00:00 12.54 20.18 1
averages - sleep:8 weight:194lbs

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Thursday Oct 6, 2011 #

12 PM

road bike intervals (Cycle U) 1:00:00 [4] 12.54 mi (4:47 / mi) +1ft 4:47 / mi
ahr:128 max:160 slept:8.0

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

Tuesday Oct 4, 2011 #

12 PM

road bike (Cycle U) 1:00:00 [3]
slept:8.0 weight:194lbs (sick)

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

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