Training Log Archive: abiperk

Walk from GA to Chestnut Hill, 20 pounds in pack.

Walk from Chestnut Hill to home, picked up dogs for a trip to the woods. 20 pounds in pack.

Easy spin with two 5:00 pickups at 180 watts

5:00 w/u 6.7

4:00 8.0

4:00 (0:20 9.0/5.0, 0:10 rest)

2:00 8.0

This workout hurt even more than it usually does. Had to take a break after 5 sprints to catch my breath. Not sure if it's because I haven't run first thing in the morning recently or because I'm coming down with something. Sick baby for the past three days, so could be catching what she has.

On the plus side, used old shoes and my foot didn't hurt, so I'm thinking it's the Rides. Need to find an alternative sooner than later.

Warm up (avg 137 watts)

12 mins easy spinning at a cadence of 90+. Build over the 12 mins, with the last 3 to 4 mins steady
10 x 10 secs seated sprints on 1min (50 secs spin between each effort) – cadence 110+
3mins easy spin

Main set (avg 141 watts)

Russian Pyramid x 2
5 secs sprint/55 secs easy spin recovery
10 secs sprint/ 50 secs easy spin recovery
15 secs sprint/ 45 secs easy spin recovery
20 secs sprint/ 40 secs easy spin recovery
25 secs sprint/ 35 secs easy spin recovery
30 secs sprint/ 30 secs easy spin recovery
35 secs sprint/ 25 secs easy spin recovery
40 secs sprint/ 20 secs easy spin recovery
45 secs sprint/ 15 secs easy spin recovery
50 secs sprint/ 10 secs easy spin recovery
55 secs sprint/ 5 secs easy spin recovery
60 secs sprint
3 mins easy spin after first set; 4 mins easy spinning after second

Warm down (avg 87 watts)

8 x 1 leg riding only, alternate each 55 secs with a 5 secs change-over, continuous.
11 mins easy spinning

Legs and lungs tired after this morning's Tabata, but steady effort throughout.

3x:

10x circuit @ 10#
10 pushups
20 twists @ 10#