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View albumKeep surprising those muscles!!
May 4
May 3
Bike
- 1h 03m 42s
- 34.64 kms
- 32.63 KM/hr
FTP Test
Warm up
5min. @ z2
5min. @ z3
5 x 30sec sprint + 30sec. easy
start test
@90-100 cadence maintain maximun sustainable heart rate for a minimum of 20min. to a max of 30min.
cool down.
273 Watts @ 179bpm outside
+17 watts in 8 weeks :)
May 2
Run
- 59m 09s
- 12.63 kms
- 04m 40s /KM
Z2
Easy & happy!
May 1
Bike
- 1h 20m 07s
- 41.13 kms
- 30.80 KM/hr
W/U 30 min.
MS 5 x 5 min. @ z3 + 2min. Rec.
Cool Down.
Target was 240W for intervals.
That felt insanely easy!
April 30
Day off again... I could get used to this!
Heading to Lake Placid on Thursday for 3 big days with the coach and a few others. Can't wait! I love that place!
April 29
Run
- 1h 31m 24s
- 21.17 kms
- 04m 19s /KM
Scotiabank Half.
Splits
0-3k 12:31
3-6k 12:40
6-9k 12:43
9-12k 12:46
12-15k 13:16
15-18k 13:19
18-21.1k 14:05
More details later.
Sport #1
- Massage
- 1h 00m
Sport #2
- Stretching
- 25m
April 28
Sport
- Stretching
- 50m
Day off!!
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Easy run
Varied terrain, effort and cadence
~1800 feet of climbing