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View albumYou Need To Train, Assclown!
March 9
March 8
- 1h 30m
- 27.57 miles
- 18.38 Mi/hr
10'wu
70' sweet spot z3 (192 watts)
10' cd
- 34m 25s
- 1859.14 yards
- 01m 50s /100 yards
500m 8:53
1' rest
500m 8:57
1' rest
100m 1:45
30" rest
100m 1:44
1' rest
500m 9:35
First ride on the new fit. Seemed to be hitting my power numbers easier while using a smaller gear. HR was also lower than last time I did a similar workout.
Didn't feel like being in the pool, didn't have a plan and it showed.
REV3 Maryland in October, hmmmmmm.
March 7
- 1h 13m 50s
- 9.00 miles
- 08m 11s /Mi
ms 6x3' 10k pace 3'ri
running faster and it feels good.
March 6
- 1h 30m
- 28.80 miles
- 19.20 Mi/hr
Set #1 1h 04m / 19.20 miles
Lactate Threshold
Intervals: 4x12' on 4' rest
HR Zone: 4-5 RPE: 8-10
Do these intervals in Z4-Z5 heart rate zone.
#1 211 avg watts
#2 224
#3 221
#4 225
Set #2 05m / 1.53 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.
- 40m 04s
- 5.22 miles
- 07m 40s /Mi
Main Set:20m /2.30 miles
Set #1 14m / 1.50 miles
Speed/Efficiency
Intervals: 9x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined
Set #2 07m / 0.76 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.
March 5
- 1h 05m 01s
- 20.39 miles
- 18.81 Mi/hr
10' wu
3' 100rmp 2'110, 1' 120
5' easy
40' zone 2/3 (181 avg watts)
quick 3'cd
- 1h 03m 51s
- 3554.24 yards
- 01m 48s /100 yards
straight swim
500m 9:15
500m 9:30
500m 9:31
500m 9:53
500m 10:08
500m 10:20
250m 5: 12
lost count quite a few times and had foot cramps again around lap 40 and on. still not bad.
- 10m
abs
March 4
- 1h 40m 01s
- 12.02 miles
- 08m 19s /Mi
good run, good neg split. cold and rain
March 3
papson14's Training Log
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March 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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long ride interrupted.
new position felt fine except that it felt like I was sitting on a metal rod. Sort of like my seat was tilted up and my left sit bone was taking most of the pressure. Tried dropping the nose and it felt like I was slipping off. I'll mess with it tomorrow if I can't get in to see the fitter.
I know it'll take a bit of tweaking to get completely dialed in but it's a pain in the ass, literally and figuratively. It's not like we've got a lot of time to be messing around.
Now I've got hours on the bike to make up tomorrow. Awesome.