Training Log Archive: Anna BIn the 7 days ending Apr 13, 2019:
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Saturday Apr 13, 2019 #
Cycling (circuit) 33:00 [3] 11.0 mi (20.0 mph)
Cycling (TT) 26:00 [5] 6.0 mi (13.8 mph) +369m
Hill climb race, averaged 216 watts NP. Not bad for a small person like me
Friday Apr 12, 2019 #
Cycling 45:00 [3]
Thursday Apr 11, 2019 #
Cycling 1:52:00 [3] 30.0 mi (16.1 mph)
Riding with Elina. Third ride in a row getting chased by a dog.Ugh
Wednesday Apr 10, 2019 #
Cycling (zwift) 1:25:00 [3] 26.24 mi (18.5 mph)
Description:warm up 20 min <140 watts
workout:
complete 3x14 min. ladder @ tempo wattage:
2 min @ <70 rpm
2 min @ 75-80 rpm
2 min @ 85-90 rpm
2 min @ >95 rpm
2 min @ 85-90 rpm
2 min @ 75-80 rpm
2 min @ <70 rpm
recover for 5 minutes between each interval set
+ warm up and cool down
Tuesday Apr 9, 2019 #
Cycling (zwift) 2:00:00 [3] 38.39 mi (19.2 mph) +888m
ahr:162 max:197
Kitchen Sink Intervals
In the second 30 minutes of my ride:
2x10 min. @ zone 3 power
Recover with 10 min. spinning @ zone 1-2
90+ rpm for the interval segments
In the third 30 minutes of my ride:
2x4 min. @ zone 4 power
Recover for 4 min @ zone 1
90+ rpm for the interval segments
In the fourth 30 minutes of my ride:
2x5 min. 40/20 on/off intervals.
40 seconds should be full gas, 20 seconds light recovery spinning.
Recover with 10 min. easy spinning
+warm up and cool down
In the second 30 minutes of my ride:
2x10 min. @ zone 3 power
Recover with 10 min. spinning @ zone 1-2
90+ rpm for the interval segments
In the third 30 minutes of my ride:
2x4 min. @ zone 4 power
Recover for 4 min @ zone 1
90+ rpm for the interval segments
In the fourth 30 minutes of my ride:
2x5 min. 40/20 on/off intervals.
40 seconds should be full gas, 20 seconds light recovery spinning.
Recover with 10 min. easy spinning
+warm up and cool down
Monday Apr 8, 2019 #
Note
(rest day)
Sunday Apr 7, 2019 #
Cycling (Road race) 1:39:30 [3] 31.12 mi (18.8 mph) +648m
Took the W in the road race woohoo!