Windsor, ON, Canada 
Today
Overcast High 28FLow 10F
  • Temp: 25F
  • Hum: 63%
  • W: 13mph ENE
MONDAY
Overcast
High 24F
Low 13F
TUESDAY
Overcast
High 24F
Low 12F
WEDNESDAY
Partly Cloudy
High 26F
Low 21F
THURSDAY
Moderate snow
High 32F
Low 21F

  • Calories out: 2679 From lifestyle:2679, From activities:0
Bike
  • 1h 44m
  • 31.00 miles
  • 17.88 Mi/hr

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 24m /22.30 miles

Set #1 1h 24m / 22.32 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

  • Calories out: 3953 From lifestyle:2591, From activities:1362
Swim
  • 35m
  • 1804.46 yards
  • 02m 08s /100 yards
Run
  • 30m
  • 3.04 miles
  • 09m 51s /Mi

  • Calories out: 3287 From lifestyle:2621, From activities:666
Bike
  • 36m
  • 9.70 miles
  • -----

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:16m /4.30 miles

Set #1 10m / 2.67 miles
VO2 Max
Intervals: 10x0.5' on 0.5' rest
Perform these intervals at a maximum effort that you can sustain for the interval duration. Do your best to maintain a cadence higher than 90 rpms.

Set #2 06m / 1.67 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 35m
  • 3.57 miles
  • 09m 47s /Mi

  • Calories out: 3429 From lifestyle:2617, From activities:813
Swim
  • 1h 00m
  • 2296.59 yards
  • 02m 36s /100 yards

  • Calories out: 3083 From lifestyle:2625, From activities:458
Bike
  • 30m
  • 14.00 miles
  • 28.00 Mi/hr

  • Calories out: 3172 From lifestyle:2648, From activities:524
Swim
  • 50m
  • 1804.46 yards
  • 02m 46s /100 yards
Run
  • 20m
  • 1.80 miles
  • 11m 06s /Mi

  • Calories out: 3217 From lifestyle:2617, From activities:600

kcgolf's Training Log


 January 2015 
SunMonTueWedThuFriSat
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Time
Distance
Time
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