Friday - August 1

Thursday - July 31

Wednesday - July 30

Tuesday - July 29

Monday - July 28

Sunday - July 27

Saturday - July 26

Bike
  • 2h 06m 02s
  • 38.00 miles
  • 18.09 Mi/hr

Tap Out Intervals on the Trainer.

Warm up 15 minutes
5 minutes of 15 seconds HARD, 45 seconds EZ

Straight into:
5 minutes @ 200 watts to get the HR up.

5 min EZ

Main Set:
Start at 200 watts, then every 1 minute either add or subtract 5 watts, so the protocol went like this:

1 min 200 watts
1 min 195 watts
1 min 205
1 min 190
1 min 210
1 min 185
1 min 215
etc, etc.

Did not reduce recovery wattage below 150.

Once I tapped out, pedaled EZ for 5 minutes, then:

30 seconds @ 280 watts, and added 20 watts each round after 30 seconds of EASY recovery.

After tapped out again another 5 minutes EZ

Repeated the last set one last time same protocol.

Warmed down 15 minutes.
-----------------------------
Well, that wasn't completely awful - 2 hours went by fairly quickly, actually.
Tapped out on the 1 minute intervals at 340w. Tapped on both sets of the 30 second intervals at 440w. Had just a tad bit of gas in the tank on the 1 minute intervals, but I just lost my focus, I think - I know better and I still did it. The 30 second ones are legit, I think.

  • Calories out: 4279 From lifestyle:2662, From activities:1616

TankBoy's Training Log


 August 2014 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 

Volume

Time
Distance

Upcoming races

  • USAT Age Group National Championship - Olympic Distance (Triathlon)
    8/9/2014 Milwaukee, Wisconsin
  • Tugaloo Triathlon (Triathlon)
    9/13/2014 Lavonia, Georgia
  • Six Gap Century (Cycle)
    9/28/2014 Dahlonega, Georgia

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals