Training Log Archive: mollydIn the 7 days ending Oct 15, 2011:
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Saturday Oct 15, 2011 #
Note
slept:7.0 weight:184.5lbs (rest day)
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.
Participated in a rowing technique clinic this afternoon..always good to refine skills.
Friday Oct 14, 2011 #
Note
slept:11.0 weight:184.5lbs (rest day)
Went to bed early..had a great sleep. Using today as a true rest day no CF or strenuous duties.
Thursday Oct 13, 2011 #
12 PM
road bike (Cycle U) 1:05:00 [3] 11.07 mi (5:52 / mi)
ahr:133 max:168 slept:8.5 weight:185.5lbs
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.
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.
Wednesday Oct 12, 2011 #
12 PM
crossfit 1:00:00 [3]
ahr:111 max:154 slept:8.5
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
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
Tuesday Oct 11, 2011 #
12 PM
road bike (Cycle U) 1:00:00 [3]
slept:9.0 weight:187.5lbs
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.
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.