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Training Log Archive: runninghils

In the 7 days ending Jul 27, 2013:

activity # timemileskm+ft
  Road Bike3 4:48:32 59.1 95.11
  Strength Training1 1:03:00
  Run1 53:42 5.9(9:06) 9.49(5:39)
  Total5 6:45:14 65.0 104.61

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Friday Jul 26, 2013 #

Road Bike (zones test) 1:20:00 [3]

Power/zones testing'
These tests are hard! I didn't anticipate that based on the "Newleaf" test that was done for me previously, which just went to the point where my fat burning ratio dropped way off. Today was multiple time trials
3x10 seconds as hard as possible
1x1 minute all out
1x5 minutes time trial
1x20 minutes time trial

Found out that my pedaling is rather smooth at the lower power range, but once I got into the time trials, it got erratic and would jump around. I asked Bonnie if this was because I wasn't steady and she said that was correct. Guess I've got to work on pedaling smooth circles. Zones came out at a lot higher HR than I would have expected. They don't seem to match with my perceived effort. Apparently, I have to go a harder on the bike than I have been to get the desired training zones.

Thursday Jul 25, 2013 #

Road Bike 1:29:32 [1] 21.3 mi (14.3 mph)

Easy spin before my testing tomorrow. Went down the rail trail. I forgot a sports bra today, so I had to wear my push-up gel bra with my jersey. I thought about unzipping it a bit and scandalizing the Midlanders with my cleavage, but it turned out that there was no cleavage. Oh well.

Brought a bag with me and 10 minutes before the end, I stopped my watch and picked a bunch of wild blackberries. Some were really good. Others were tart. I think I was a little overzealous with picking even when the berries weren't 100% ripe.

Anyway, good spin, tried to focus on pedaling circles rather than just pushing down. I still passed people despite how slow I was going.

Wednesday Jul 24, 2013 #

Run 53:42 [3] 5.9 mi (9:06 / mi)

Salzburg loop + to Price St, down Southlawn to Braun and home.
10 minute warm-up, then, 10x 2min intervals with 2 minute rest between. Had to add on some distance to the loop because I was going to end up running past my house on the last interval and wanted to leave some cool down time.
Overall, this felt actually quite good. Some of the intervals I felt like I was really getting the "lean" down and felt really good. Went hard on the intervals, but never felt like stopping or like I was going to die. I think this was much better than last time I did intervals about a month ago. The pace was faster, I know that. Even with slow recovery sections between the intervals, I was seeing <9 minutes/mile average during the interval section. That's better!

Tuesday Jul 23, 2013 #

12 PM

Strength Training 1:03:00 [3]

Strength 5 rounds of 5 deadlifts every 3 minutes

Workout: Tabata (0:20 on, 0:10 off, 8 rounds) 1 minute between movements. Score is lowest number of reps acheived for each movement.
air squats - 15
hand release push ups - 8
sit ups - 11

Skill: 8 rounds of 3 various grip pull-ups, strict (blue band) and 3 ring dips (red band)

6 PM

Road Bike (Slaughterfest) 1:59:00 [3] 37.8 mi (19.1 mph)

Oh man, I was definitely "carnage" tonight. The group was crazy - we kept alternating between full sprinting and coasting or even having to brake to not run into the bike in front of you. 14 miles in, I was getting pretty tired from all this. Just after my turn to pull (10-15 seconds) I went to the back, and a few gaps developed in front of the two riders in front of me. All of a sudden, the group decided to sprint, so not only were we needing to quickly accelerate to sprint, but also to close the gap. The back is the worst place to be in this situation... and I was dropped. :( We had been going 23 into the headwind, but on my own it fell down to 14-16 (and sometimes a struggle at that) because it was such a strong wind. On the positive side, the ride home was a lot faster and I was able to hold 20-22 most of the time even by myself!

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