Run

• 50m
• 5.25 miles
• 09m 31s /Mi

TREADMILL WORKOUT:
WU:1 mile
MS: Then 15x1' alternating 4% grade, 4.5% grade and 5% grade. Easy 1.5' between each effort. HR should move up to sub LT - about 8-12 beats below.
CD: 1 mile cool down

Ouch, I ran this too hard. 6.5mph all the way through the sets and was done. My body did not want to do the cool down of just one mile. Need to hydrate during these runs.

Bike

• 45m
• 14.28 miles
• 19.04 Mi/hr

Breakthrough: Warm-up well for 10' and then do 30 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down 5' easily and stretch.

• Calories: 790 From fat:331.31 (34.35g, 41.94%), From Carbs:317.22 (74g, 40.15%), Protein:141.46 (33g, 17.91%)
• Calories out: 3911 From lifestyle:2633, From activities:1277, Net loss:-3121
• Health data: Hours slept: 7

Run

• 20m
• 2.00 miles
• 10m /Mi

Transition Run
Run comfortable for 15 to 20 minutes in Zone 1/2

Bike

• 2h 00m
• 36.00 miles
• 18.00 Mi/hr

Spin Workout for February 5, 2010
Iʼm including the core exercises just in case new members are not familiar with them.
Do some or all of these after the 20 minute transition run at the end of the spin workout.
Warm up
Spin in Zone 1 or at less than 55% of your FTP if you are training with a power meter
(reference to FTP, Functional Threshold Power, will always be for those training with a
power meter) for 15 minutes. During this time spin up to 95+ rpm and hold that for 4
intervals of 1:30. Get at least 1:30 of easy spinning between these efforts.
Skill Set
Unclip right leg and pedal in smooth circles with left leg for 45 seconds, then clip back in
on the right and unclip the left leg and pedal for 45 seconds, the clip back in on left and
pedal with both legs for 30 seconds. Repeat this sequence 10 times for a total of 20
minutes. Intensity is not important. The focus should be on smooth pedaling in circles
with no dead spots.
Endurance Set
While maintaining at least 85 rpm and preferably 90 rpm, pedal in upper Zone 2 or
roughly 75% of FTP for 15 minutes. While maintaining the same intensity shift up to a
gear that allows you to maintain the same intensity while standing, and pedal for 1
minute every 5 minutes. Repeat this sequence 3 times for a total of 45 minutes
Threshold Set
Raise your effort to high Zone 4-low Zone, 5a 95-102% of FTP and pedal at 90 rpm for 5
minutes. Then spin easily for 2 minutes. Repeat this sequence 2 more times for a total
of 28 minutes.
Cool Down
Spin easily for at least 10 minutes.
.

Strength

• 15m

Abs & Pushups

• Calories out: 4575 From lifestyle:2567, From activities:2008
• Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 8 Overall Workout: 3

Run

• 50m
• 5.00 miles
• 10m /Mi

Had to cut this short today.

• Calories: 730 From fat:284 (32.85g, 38.9%), From Carbs:313.6 (81.62g, 42.96%), Protein:132.4 (34.46g, 18.14%)
• Calories out: 3245 From lifestyle:2660, From activities:585, Net loss:-2515
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 4 Hours slept: 8

Bike

• 35m
• 10.00 miles
• 17.14 Mi/hr

Run

• 35m
• 4.27 miles
• 08m 11s /Mi

Pickups, Pushing the time at @ about LT from one minute to two minutes. Felt really good.

Strength

• 25m

• Calories: 1843 From fat:630.06 (71.36g, 34.19%), From Carbs:845.72 (215.52g, 45.89%), Protein:367.22 (93.58g, 19.93%)
• Calories out: 3824 From lifestyle:2640, From activities:1184, Net loss:-1981
• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7 Overall Workout: 3

Sport

• Snow Shoveling
• 2h 30m

24 inches of snow at least on my drive. The snow was as high as my knee and over the blower. I need to go back out and finish the sidewalks this afternoon

• Calories: 2046 From fat:791.97 (88.16g, 38.71%), From Carbs:940.14 (235.46g, 45.95%), Protein:313.89 (78.62g, 15.34%)
• Calories out: 3627 From lifestyle:2579, From activities:1048, Net loss:-1581
• Health data: Sleep: 4 Stress: 5 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 9 Overall Workout: 3

Swim

• 1h 00m
• 3150.00 yards
• 01m 54s /100 yards

300 swim
5 X50 Drill
300 Pull
5 X 50 Drill

3 X 500. Swim, Pull, Breath Control

5 X 100 IM

50 easy

I am beat up and this was nice to have a distance day. pool was nearly empty.

KT, Pete, Kevin. I have fogotten the guys name that I swam with, he is always there just usually in a different lane.

Run

• 40m
• 4.70 miles
• 08m 30s /Mi

6.98 average. Nice hard run before the snow really was coming down.

• Calories: 1939 From fat:655.44 (72.79g, 33.8%), From Carbs:795.43 (198.76g, 41.02%), Protein:488.13 (121.97g, 25.17%)
• Calories out: 3812 From lifestyle:2637, From activities:1175, Net loss:-1873
• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Sick: 4 Hours slept: 7 Overall Workout: 3