WU: 10-15', 3 x 30" (30") SpinUps, in aerobars, then 3 x 2' (1') Zone 3
MS: 2 x 20' (2'). Record each 20' segment as interval. Upload workout file in CPS. Create one range that includes both 2 x 20 intervals, including the 2' rest inteval, for a total of 42' for the range. Normalized watts for range is your Functional Threshold. Enter this number in the Threshold Watts field of the Power Zones table on your CPS Homepage. Be sure to calculate your training zones and configure the date so that it applies this FT to all files going forward.
CD: Easy to Steady spin
Workout 2
Bike 1:00
MS: 2 x 20 (4') @ 95-100%/Z4-5. Remainder of time at 80-85%/Z3 For HR athletes, no testing
MS: 20' @ z2/MP out/ back Take 5'' and get your run shoes Hit the road run.
Sports
Stretching
04m
Wii Fit
36m
I got up an cranked out my 20 minute Z5 (which suck!). I think I need to warm-up more--so that I don't spend as much time increasing my heart rate during the first rep.
After that I headed up Deer Hill on a run in the rain. It wasn't that bad out there!
WU: 15' easy, including 4 x 30" strides. MS: 2 x 200, 2 x 400, 4 x 200, all @ z5/IP with full recoveries between each.
WD: 5' easy.
Sports
Stretching
10m
I did my track workout in rain today.
Tons of laps today. 4 strides (5:55, 6:13, 6:09, 6:14), 2X200 (6:40, 7:58 -- I think this is an error because I was flying), 2X400 (6:54, 6:40), 4X200 (6:02, 5:39, 6:02 and error in timing)
My z5 target pace is 7:35. So my speed was much higher than target. I have been recovering from ITBand issues and Plantar Fac and the most deadly of all a couple of months of sitting on the couch before my OS plan.
You guys are a bunch of smart people. Am I pushing it too hard to be this much higher than my Z5? Or is the an anomaly because I'm getting back into shape?
Easy brick run, as z2/ MP out, z3/HMP back. Take 5'' and get your run shoes on. Hit the road for this run.
Sports
Stretching
10m
For the first time in a long time I squeezed a workout into the afternoon. The bike was pretty good with me staying in the prescribed heart rate levels. I was pretty pumped up after watching Kona on TV this afternoon and watching the Heisman Trophy awards.
In the dark I headed out for my brick and up Deer Hill road. Not the ideal conditions and I twisted my ankle lightly (it is ok) during the run. Bah. Good run though. The hill is getting easier to climb.
Fri, Dec 12 2008
Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 S/I: 3
Sports
Stretching
10m
Day 'o rest. And well needed. My hip is bothering me for the first time. I did quite a bit of the last run above threshhold levels--and maybe pushed it too much.
MS: 2 x 12' (4') @ 95-100%/Z4-5. Remainder of time at 80-85%/Z3
Sports
Stretching
05m
Good cycling workout. Running at the higher intensity levels is getting a little easier. I added some spin-ups to the workout to get the cadence up and the heart rate up before starting the main set.
Looking forward to my day of rest. I will probably do yoga tomorrow.
Actual training
Lap data
HR data
