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March 1

Bike
  • 1h 00m
  • 35.30 kms
  • 35.30 KM/hr
Run
  • 34m
  • 6.00 kms
  • 05m 40s /KM
Swim
  • 1h 00m
  • 1200.00 meters
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Behind neck lat pulldown
    2
    7
    10
    25
    35
  • ABS - Knee-Raise, Hanging
    2
    15
    15
    0
    0
  • BACK - Bent-over DB row
    1
    10
    10
    7
    7
  • BACK - Lateral pull-downs
    1
    7
    7
    35
    35
  • BICEPS - DB Curls
    1
    16
    16
    7
    7
  • CHEST - Incline Bench - Machine
    2
    7
    10
    30
    37
Sport
  • Run warm-up and cool-down
  • 10m

  • Calories out: 3923 From lifestyle:2142, From activities:1781
  • Health data: Hours slept: 8

February 29

Bike
  • 1h 00m
  • 34.50 kms
  • 34.50 KM/hr
Run
  • 49m 18s
  • 8.30 kms
  • 05m 56s /KM
Swim
  • 1h 00m
  • 1050.00 meters
  • -----
Sport
  • Run warm-up and cool-down
  • 10m

My intent was to keep this ride in Z2 - interesting to see how much time ended up in Z3.

 

Power Zones

Critical Power: 185

Zone

Description

Low

High

Time

Z1

Active Recovery

0

104

00:13

Z2

Endurance

104

141

36:23

Z3

Tempo

141

168

23:38

Z4

Threshold

168

196

00:01

 

  • Calories out: 3971 From lifestyle:2145, From activities:1826
  • Health data: Hours slept: 8

February 28

Bike
  • 1h 00m
  • 36.20 kms
  • 36.20 KM/hr
Run
  • 34m 25s
  • 6.00 kms
  • 05m 44s /KM
Swim
  • 1h 15m
  • 1200.00 meters
  • -----
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Behind neck lat pulldown
    2
    7
    10
    25
    35
  • ABS - Knee-Raise, Hanging
    2
    15
    18
    0
    0
  • BACK - Bent-over DB row
    1
    10
    10
    7
    7
  • BACK - Lateral pull-downs
    1
    0
    0
    0
    0
  • BICEPS - DB Curls
    1
    20
    20
    7
    7
  • CHEST - Incline Bench - Machine
    2
    7
    10
    30
    37
Sport
  • Run warm-up and cool-down
  • 10m

  • Calories out: 4028 From lifestyle:2132, From activities:1896
  • Health data: Hours slept: 8

February 27

Bike
  • 1h 05m
  • 39.10 kms
  • 36.09 KM/hr
Swim
  • 1h 15m
  • 1500.00 meters
  • -----

Nice ride: 147 watts avg.

 

Power Zones

Critical Power: 185

Zone

Description

Low

High

Time

Z1

Active Recovery

0

104

00:18

Z2

Endurance

104

141

17:49

Z3

Tempo

141

168

42:50

Z4

Threshold

168

196

04:08

Z5

VO2Max

196

224

00:10

 

  • Calories out: 3675 From lifestyle:2164, From activities:1510
  • Health data: Hours slept: 8

February 26

Run
  • 1h 08m 04s
  • 11.50 kms
  • 05m 55s /KM
Swim
  • 1h 30m
  • 1800.00 meters
  • -----
Sport
  • Run warm-up and cool-down
  • 20m

  • Calories out: 3505 From lifestyle:2153, From activities:1353
  • Health data: Hours slept: 8

February 25

February 24

Bike
  • 45m
  • 26.60 kms
  • 35.47 KM/hr
Run
  • 33m 54s
  • 5.90 kms
  • 05m 45s /KM
Sport
  • Run warm-up and cool-down
  • 10m

  • Calories out: 3210 From lifestyle:2204, From activities:1006
  • Health data: Hours slept: 8
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dcon's Training Log


 March 2012 
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