Jim
3x around my block - which is mostly uphill. Av hr 152 max 174
- Miles:
- 3250 total / 705 in 2013
- Goal:
Finish in top 50% of regional Cyclocross races in the Fall
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Jim logged 3250 miles.
Last workout 20 days ago. Help get them back on track!
Entries
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VELO
good Intense hill ride 12 mi 00:52 13.8mph pace
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FIT
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FIT
good Indoor Interval Cycling workout 12.3 mi 00:45 03:39 pace
I used an app by the same name as above. Not bad - it definitely mixed things up a bit
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VELO
great Single speed breakthrough 15 mi 00:51 17.6mph pace
25 min warm up. Then 20 minutes zone 4 plus w/o shifting. 3 min high cadence
Legs felt great. I've been doing some Pilates reformer to help with stretching the hamstrings and it seems to h... read more
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VELO
good High tension chunk ride 13 mi 00:45 17.3mph pace
Warm up
2x10 min high tension
1x10 min high cadence in between
5 min cool down -
VELO
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VELO
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FIT
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FIT
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FIT
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FIT
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FIT
good High intensity full body lift 00:30
10 one minute sets of different dumbbell exercises with 15 seconds rest between sets. Repeated 2x
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VELO
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FIT
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VELO
good Easy recovery spin 14 mi 00:50 16.8mph pace
Rest week so I'm going easy. Also made some tweaks to my clear and saddle position. Seems to be dialed in now.
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VELO
good H17 single-speed breakthrough 9 mi 00:30 18.0mph pace
5 min warmup
5 min zone 4
15 min zone 4 high tension
3 min low tension high speed
2 min recovery.Wow. That was hard.
Max HR 173. Ave 156 -
FIT
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VELO
great H11 sprinters dungeon 10 mi 00:44 13.6mph pace
15 min warm up followed by sets of 20-30 sec sprint intervals to zone 6. Then 2 3 minute threshold efforts with a 30 sec max sprint to finish. Very hard mentally and physically.
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FIT
good Muscular endurance lift 00:20
Felt like torture after doing the 25 miler today - much of it was uphill. Felt good to be done though
Jim
