Training Log Archive: cmorseIn the 1 days ending Jan 16, 2009:
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Friday Jan 16, 2009 #
Bike - Stationary 45:00 24.13 km (1:52 / km)
ahr:133 rhr:48 slept:8.0 weight:78kg
5 min each @ Level 7/10/8/11
then accelerations at level 9 for 20 minutes - mostly 300m cruise @ 100rpm then crank it up for 100m to the quarter mile mark (generally in the 132-140 range) then mellow out again. The last few were 200m sprints, 200m between. Nice workout, keeping focused as the accelerations come around pretty quickly.
Average rpm 107, average watts 191
then accelerations at level 9 for 20 minutes - mostly 300m cruise @ 100rpm then crank it up for 100m to the quarter mile mark (generally in the 132-140 range) then mellow out again. The last few were 200m sprints, 200m between. Nice workout, keeping focused as the accelerations come around pretty quickly.
Average rpm 107, average watts 191
Core (core) 15:00 [2]