Training Log Archive: Anna BIn the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
Cycling 32:33 [4] 10.19 mi (18.8 mph) +203m
Saturday Mar 30, 2019 #
Cycling race 1:28:38 [5] 29.24 mi (19.8 mph) +632m
Friday Mar 29, 2019 #
Cycling (zwift) 1:00:00 [3] 19.85 mi (19.8 mph)
Thursday Mar 28, 2019 #
Note
(rest day)
Wednesday Mar 27, 2019 #
Cycling 3:00:00 [3] 46.0 mi (15.3 mph) +779m
Tuesday Mar 26, 2019 #
Cycling 2:20:00 [3] 37.4 mi (16.0 mph) +579m
Monday Mar 25, 2019 #
Cycling (zwift) 1:20:00 [3] 22.1 mi (16.6 mph)
20 min warm up @ zone 1-2 power
5x(40sec. at a hard effort Zone 6, 90+rpm. Followed by 20sec. rest/easy spinning)
3 sets of these during the workout. 10-12 minutes of easy spinning between sets.
cool down for 25 minutes
Stretching/ PT 25:00 [3]
Core/strength 30:00 [3]
Thursday Mar 21, 2019 #
Cycling 2:36:00 [3] 40.86 mi (15.7 mph)
Wednesday Mar 20, 2019 #
Cycling 1:08:00 [3] 17.91 mi (15.8 mph)
Monday Mar 18, 2019 #
Cycling 1:39:00 [3] 21.78 mi (13.2 mph)
Thursday Mar 14, 2019 #
Cycling (cx) 2:00:00 [3]
Wednesday Mar 13, 2019 #
Cycling (zwift) 1:12:00 [4] 23.0 mi (19.2 mph)
recover for 12 minutes between intervals
+ warm up and cool down
Core/strength 45:00 [3]
Stretching/ PT 25:00 [3]
Tuesday Mar 12, 2019 #
Cycling (zwift) 1:10:00 [4] 18.03 mi (15.5 mph)
Sunday Mar 10, 2019 #
Cycling 1:32:00 [3] 30.0 mi (19.6 mph)
8 min. @ high zone 3
4 min. @ high zone 4
8 min. @ high zone 3
recover with 6 minutes
+ warm up and cool down
Saturday Mar 9, 2019 #
Cycling (zwift) 3:00:00 [3] 50.0 mi (16.7 mph) +1524m
Friday Mar 8, 2019 #
Stretching/ PT 30:00 [3]
Core/strength 45:00 [3]
Thursday Mar 7, 2019 #
Cycling (zwift) 25:00 [3] 6.8 mi (16.3 mph)
Cycling (zwift) 1:40:00 [3] 32.0 mi (19.2 mph) +730m
Stretching/ PT 15:00 [3]
Wednesday Mar 6, 2019 #
Cycling (zwift) 1:30:00 [3] 27.0 mi (18.0 mph)
2x30 min. @ tempo, 90+ cadence
10 min recovery in between
+warm up and cool down
Tuesday Mar 5, 2019 #
Cycling 1:30:00 [3] 23.79 mi (15.9 mph)
10 min rest between each interval
+ warm up and cool down
Monday Mar 4, 2019 #
Cycling (zwift) 1:17:00 [3] 21.54 mi (16.8 mph)
2 min @ <70 rpm
2 min @ 75-80 rpm
2 min @ 85-90 rpm
2 min @ >95 rpm
2 min @ 85-90 rpm
2 min @ 75-80 rpm
2 min @ <70 rpm
recover for 5 minutes between each interval set
+ warm up and cool down
Sunday Mar 3, 2019 #
Cycling (zwift) 2:06:00 [3] 29.18 mi (13.9 mph) +1416m
+warm up and cool down
Saturday Mar 2, 2019 #
Cycling (zwift) 1:00:00 [3] 18.73 mi (18.7 mph)
Friday Mar 1, 2019 #
Cycling 1:13:00 [3] 2400.0 mi (1972.6 mph)
90+ rpm for all
2 min 160-170 w
2 min 175-185 w
3 min 190-200 w
2 min 175-185 w
2 min 160-170 w
5 min rest, <140 w
+ warm up and cool down
Core/strength 40:00 [3]
Stretching/ PT 15:00 [3]