Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

15 min wu including 5 min one leg drill
lt test 30 min
15 min easy

scheduled rest day.  bike test tomorrow.  may repeat run test later this week

Run
  • 1h 00m
  • 7.59 miles
  • 07m 54s /Mi

20 min wu including 4 x 30 sec pickups
20 min puke test
20 min easy (included 2 minutes of walking)

test week.  today was the run test.  not sure i went quite hard enough, but i may have.  on the 20 minutes, the first 11 minutes was at incline 1 starting around a 6:03 pace and slowing down slightly to 6:30 pace.  then the last nine minutes was incline of 2 bouncing around the 7:20 mark or so.  didn't quite get to puke stage, but the legs were working pretty hard.  

weight is about what i thought based upon how i feel.  thick is the best word.  

this week is going to go to hell in a handbasket quickly if the forecasts are correct.  This is musical week (Fiddler on the Roof) and it looks like there may not be a dress rehearsal and that tonight may be the last rehearsal before the first show on Thursday.  Joy.  

scheduled rest day.  test week coming up.  measured the body fat for the first time since before B2B. not bad given the holidays and the type of training for this part of the year

Bike
  • 1h 30m
  • 25.50 miles
  • 17.00 Mi/hr

15 min wu including 5 min of one leg drill (108)
2 x 12 min z4/5 w/ 4 min recovery (147, 150)
2 x 15 min z3 w/ 4 min recovery (138, 139)
remainder z 2 (121)

Run
  • 30m
  • 3.73 miles
  • 08m 02s /Mi

treadmill .5 incline
15 min z2, 15 min z3

Strength
  • 20m

plank w/ hip abductors 2 x 12
pushups 15
backward lunge x 10 each leg
leg lifts w/ 5lb medicine ball x 12
close hand pushups x 6
one legged squats x 10 each leg
incline pushups x 12
bend and reach x 10 each leg
v-ups x 10
cleans w/ 20 lb kettle bell x 12
tricep extensions w/ 15lb medicine ball x 10
shoulder press against wall x 10 each arm

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu including 5 minutes of one leg drill (99)
2 x 12 min z4/5 w/ 4 min recovery (131)(141)
remainder z3 (124)

good spin this morning.  couldn't get the heart rate up during the warm up or first interval, though the legs felt like they were working pretty hard.  Added 9 x 10 seconds of standing during the z3 part at the end for a total stand time of 90 seconds.  different muscles in that position

spot's Training Log


 February 2014 
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Time
Distance
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