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Training Log Archive: mollyd

In the 7 days ending Oct 18, 2011:

activity # timemileskm+ft
  road bike4 5:25:00 46.07 74.14
  crossfit1 1:00:00
  Total5 6:25:00 46.07 74.14
averages - sleep:8.3 weight:185.7lbs

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Tuesday Oct 18, 2011 #

12 PM

road bike (Cycle U) 1:00:00 [3]
ahr:139 max:166 slept:9.0 weight:186lbs

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"

Monday Oct 17, 2011 #

9 AM

road bike (outside) 2:00:00 [3] 35.0 mi (3:26 / mi)
ahr:136 max:142 slept:7.0 weight:187lbs

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

Sunday Oct 16, 2011 #

1 PM

road bike (trainer) 1:20:00 [3]
ahr:127 max:158 slept:7.0 weight:187lbs

Good workout, no issues

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

enjoyed the intervals.

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.

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.

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

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