Training Log Archive: lukaslambIn the 7 days ending Jan 18, 2015:
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Sunday Jan 18, 2015 #
Biking (Gravel on the Singlecross) 2:28:30 [4] 26.15 mi (10.6 mph) +2098ft
ahr:133 max:175
The Dirty Joe Fondo Ride in St. James with Bob and Kate. Had a weird standoff early between 150-ish cyclists and a douche bag landowner, but it ended in peace. Fantastic weather. Felt strong all day. There were some really good climbs. The last one almost got me, but I managed to stay on the bike for all of them.
Moving time was 2:23:30. Total time was 3:22:00. So much fun.
Moving time was 2:23:30. Total time was 3:22:00. So much fun.
Saturday Jan 17, 2015 #
Mountain Biking 4:14:20 [4] 19.74 mi (4.7 mph)
ahr:138 max:174
Biggest turnout for the MLK ride to date. I rode with a pretty big group - Bob, Robby, Kate, Jim, Dave, Chuck, Scott, Kevin, Kevin, Other Bob, Doug, and I think that was it. The weather was almost perfect, but the trails thawed and turned sloppy. We cut out on a jeep road and then hit the gravel back to the campground for bbq, beer, and just hanging out with friends.
I felt good all day, especially on the gravel hills on the way back.
Camping was great with some awesome people. Becca came Saturday for the BBQ and camping. A really, really great time.
I felt good all day, especially on the gravel hills on the way back.
Camping was great with some awesome people. Becca came Saturday for the BBQ and camping. A really, really great time.
Thursday Jan 15, 2015 #
Foam Roll & Mob Work warm up/down 12:12 [1]
Weight Training 26:55 [4]
ahr:99 max:126 weight:215.5lbs
A1. Front Squat - 45x6, 95x43, 145x2, 165x5, 179x5
A2. 1-arm DB Row - 45x6, 55x3, 80x2, 105x5,5
B1. Press 45x6, 95x4, 150x5,5
B2. KB Swing - 44 x 5, 5, 20, 20
C1 TRX Fallout - x10
C2. Pallof Press - 1" Band x 10
A2. 1-arm DB Row - 45x6, 55x3, 80x2, 105x5,5
B1. Press 45x6, 95x4, 150x5,5
B2. KB Swing - 44 x 5, 5, 20, 20
C1 TRX Fallout - x10
C2. Pallof Press - 1" Band x 10
Wednesday Jan 14, 2015 #
Trainer Ride (Sufferfest Video) 1:00:10 [5] 14.71 mi (4:05 / mi)
ahr:138 max:172 weight:217lbs
I did my first ever, 20 min FTP test today after getting a Wahoo Bluetooth Cadence/Speed Sensor (on Robby's bother's Tarmac). It's not a power sensor, but I used TrainerRoad which has a Virtual Power feature. I used the Sufferfest's "Rubber Glove" video. Ouch. That really sucked.
My calculated FTP according to TrainerRoad is 198. I'm pretty sure that's terrible. My average HR over the 20 min test was 155. That's probably not very good either, but at least I have starting numbers. I just wish I would have tested before I got back into the swing of things a couple months ago. I'm pretty sure I'm WAY better off now than I was then. I'll re-test after the Tour of Sufferlandria.
My calculated FTP according to TrainerRoad is 198. I'm pretty sure that's terrible. My average HR over the 20 min test was 155. That's probably not very good either, but at least I have starting numbers. I just wish I would have tested before I got back into the swing of things a couple months ago. I'm pretty sure I'm WAY better off now than I was then. I'll re-test after the Tour of Sufferlandria.
Monday Jan 12, 2015 #
Foam Roll & Mob Work warm up/down 13:10 [1]
Weight Training 38:16 [4]
ahr:106 max:143 weight:215.5lbs
A1. Front Squat - 45x6, 95x3, 145x2, 165x5,5
A2. 1-Arm DB Row - 45x6, 55x3, 80x2, 105x5,5
B1. Press - 45x6, 95x3, 150x5,5
B2. KB Swing - 44x5,5,25,25
C1. TGU - 44x3
C2. Pallof Press - 1"x10
A2. 1-Arm DB Row - 45x6, 55x3, 80x2, 105x5,5
B1. Press - 45x6, 95x3, 150x5,5
B2. KB Swing - 44x5,5,25,25
C1. TGU - 44x3
C2. Pallof Press - 1"x10
Trainer Ride (Sufferfest Video) 1:00:00 [5]
ahr:146 max:175 weight:215.5lbs
I did "9 Hammers" with The Darkness at his house. Still the hardest one I've done (TWSS). It was good to suffer next to Robby. He's an animal.
Trainer Ride warm up/down 5:00 [1]
An extra 5 minutes after the video was over. Nice and easy.