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November 27

Bike

42m 51s
13.00 miles
18.20 Mi/hr

***Trainer***
resistance set on 2nd click
10min W/U Avg HR 112
30min TT LT Test
10min Avg HR 132
20min Avg HR 149
3min C/D HR down to 120

**LT 149**
Legs felt like my limiter for the first 20min of the test. During this time my HR rarely rose above 150. The last 10 minutes I felt able to push a little more and HR rose and stayed above 150. Need to work on bike fitness. I have taken too much time off the bike this off season, but on the other hand my muscle pull is starting to feel much better.

Strength

1h 15m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Lateral pull-downs
4
20
20
40
85
BACK - Seated row
2
0
20
45
45
BICEPS - DB Curls
1
20
20
35
35
CHEST - Flat Dumbell Press
2
20
20
40
40
CHEST - Flies - Incline
1
20
20
70
70
CORE - Crunches (FB)
1
100
100
0
0
CORE - Twisting Crunch (FB)
1
20
20
0
0
LEGS - Glut/Ham Machine
1
20
20
80
80
LEGS - Hamstring curl
2
15
15
70
70
LEGS - Hip abductor
1
20
20
50
50
LEGS - Hip adductor
1
20
20
50
50
LEGS - Knee-ups
1
20
20
80
80
LEGS - Leg Extensions
2
15
15
70
85
LEGS - Leg Press
2
20
20
270
270
LEGS - Single Leg DB Squats
2
20
20
10
10
SHOULDERS - Flys
1
20
20
20
20
TRICEPS - Rope pulldown
1
20
20
40
40

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November 26

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November 25

Bike

1h 01m 06s
14.79 miles
14.52 Mi/hr

Plan was to get a bike LT test in. I did a 3.69 mile loop to use as my LT test. AVG Hr during TT was 150 equating to a LT of 144.
Not confident in this test. Weather may have altered the results as it was upper 30s, but winds were at 32mph. Will retest in a couple days indoors.

Felt good warmth wise. Shoes, thick socks, and booties did good. Longjohns bike shirt and paclite2 top and bottoms.