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View albumYou Need To Train, Assclown!
February 13
February 12
- 1h 31m 16s
- 10.61 miles
- 08m 36s /Mi
Note to Chris: 25 degrees is cold, with the wind, it's even colder. Buy some tights!
February 11
- 3h 16m 13s
- 59.68 miles
- 18.25 Mi/hr
Trainer Ride, weeeeee
February 10
Only a short run on tap today which I had planned to switch to a ride on the elliptical. Instead I spent a couple of hours reworking my IMTX plane tickets since they cancelled my flight home. I now get to drive to dallas after the race in order to catch a flight that'll get me home in time for Madeline's first communion.
Long ride tomorrow, supposed to be raining/snowing in the morning. Since I'm still new to the area I'll be pushing the watts on the trainer. Hope to meet up for a group ride in the next couple of weeks to figure out some safe routes.
February 9
- 1h 05m 27s
- 20.14 miles
- 18.46 Mi/hr
Power test day. I followed Allen and Coggan's FTP test
20 min endurance spin
3x1' 100rpms 1' ri
5' easy
5' all out --------------------335watts 174bpm
10' easy
20' tt------------------------239watts 167bpm
no cool down since Bree woke up 3minutes into the 20'tt and I had the pleasure of listening to her for 17 minutes. after the math my ftp is 227. Now to plug this into Jorge's spreadsheet to check out my zones. I'm tired.
February 8
- 56m 49s
- 7.10 miles
- 08m /Mi
couldn't do the hills since I was pushing the stoller so I pushed the tempo a little bit.
February 7
- 1h 10m 01s
- -----
- -----
wu 10'
25 x 30" 90 rpm pushing 30" ri
30' 85-90 rpm z2-3
5'cd
- 35m 06s
- 4.26 miles
- 08m 14s /Mi
easy warm up 6' 30 sprints 1' ri. easy run with the kids on their bikes to finish it up.
papson14's Training Log
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February 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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Main Set:24m /7.20 miles
Set #1 11m / 3.30 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM
Set #2 13m / 3.89 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.
500m. 9:45
500m 9:35
1000m 20:04
Can't say it was bad cant say it was good. I can say its not good to skip swimming for a month and a half
bowflex: chest, tri's, abs
Japan shipment arrives tomorrow between 8-5. Thanks for the "small" window. If it's anytime after noon our Valentine's day plans will most likely be scrapped. This sucks because Row and I haven't been out alone in months and tomorrow the Grandparents were going to keep the kids overnight because they're off from school on Wednesday. Come on moving-guys, get here early.
Pool today?????
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