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View albumKeep surprising those muscles!!
February 10
February 9
- 45m
Core
February 8
- 53m 57s
- 11.85 kms
- 04m 33s /KM
W/U 10 min.
mix hills,stairs, and trails at varying paces
cool down
All with the Minimus, pretty tough on the calves! ... but I keep surprising myself. The pace of improvement hasn't slowed yet, whixh is kind of scary to be honest.
Working lunch avec le coach.
En gros, le ramp up vélo va commencer bientôt et la course va plus que bien. Le consensus est que je vais botter des culs en 2012. :)
Sur une note moins optimiste, s'il devait m'arriver un "malheur professionnel" prochainement (très probable), l'objectif sera de m'entrainer "comme un pro" pour 5-6 mois... juste pour voir... avant de retourner dans le merveilleux monde de la finance. Le coach me parlait d'un sideline d'assistant-coach pendant cette période aussi... je pense que je m'en viens pas pire à tirer le maximum des situations merdiques... lol
February 7
- 1h 00m
- 30.00 kms
- 30.00 KM/hr
Intensity build
90 cad / warm up @z1
100 cad / (1' @ z3 + 1' rec.)+ (2' @ z3 + 1' rec)+(3' @ z3 + 1'rec)+(1' @ z 2)
60 cad / 4' @ z1 rec
100 cad / (1' @ z4 + 1' rec.)+ (2' @ z4 + 1' rec)+(3' @ z4 + 1'rec)+(1' @ z 3)
80 cad / 4' @ z1 rec
100 cad / (1' @ z5 + 1' rec.)+ (2' @ z5 + 1' rec)+(3' @ z5 + 1'rec)+(1' @ z4)
80 cad / 4' @ z1 rec
100 cad / 4' @ z2
cool down
February 6
- 44m 19s
- 9.55 kms
- 04m 38s /KM
45 min. @ z2
focus on good posture, arm position, high heels, relaxed lower legs
Good stuff again. Can't wait to test myself in optimal conditions!
- Stretching
- 30m
February 5
- 42m 46s
- 8.79 kms
- 04m 52s /KM
45 min. @ z2
focus on good posture, arm position, high heels, relaxed lower legs
- 1h 00m 01s
- 30.00 kms
- 29.98 KM/hr
Mixed terrain
warm up 10 min.
15" jump repeats @ z2 - 80 cad 3:00
80 cad/seated @ Z 2 with pickups to z3 3:00
80 cad/up @ z3 100 cad/seated 4:00
110 cad/seated @ z2 3:00
60 cad/seated @ z3 3:00
100 cad/seated @ z2 4:00
80 cad/seated @ z3 +jumps @ 90 cad 4:00
90 cad @ z2 + pickups @ 110 cad 3:00
recover 1" + 110 cad @ z2 aero 5:00
70 cad/seated @ z3 + 80 cad/up 3:00
90 cad/seated @ Z 2 with pickups to z4 3:00
90 cad/aero @ z3 5:00
100-110 cad/aero @ z2 3:00
cool down 10 min.
February 4
- 1h 05m
- 30.00 kms
- 27.69 KM/hr
Mixed intervals
warm up 90 cad/z1 1 leg focus 8:00
jumps 15sec. up/ 15 sec.down 3:00
100-120 cad/z2 aero 3:00
set trainers at wattage
4 x (60 cad 30sec+90 cad 30sec cad / z2)
rec @ z1.5 in aerobars 4:00
4 x (60 cad 30sec+90 cad 30sec cad / z3)
70 cad / 4 x 1min. one leg drill 4:00
4 x (60 cad 30sec+85 cad 30sec cad / z4)
rec @ z1.5 in aerobars 3:00
4 x (60 cad 30sec+ 45 sec rec. + 85 cad 30sec cad / z5 + 45sec. rec.)
rec @ z1.5 in aerobars 3:00
4 x (60 cad 15sec+ 45 sec rec. + 85 cad 15sec cad / z5 + 45sec. rec.)
Tempo @ 90 cad z2 in aerobars 4:00
cool down
My friends
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