2011.09: 1/24-1/30 Base 3 Week 2

Training time breakdown: wanted - 6.5, Actual - 1.5 riding, 4.5 not riding = 6 hours total. I might have inflated those not riding numbers.

Sunday: Nada. rest.

Saturday: Cruise intervals. 3x6min with 3 min rest between. Felt good. I used them to vent about work. http://connect.garmin.com/activity/65757989

Time: 00:37:30

Friday: I don't even remember. Probably nothing.

Thursday: No riding. Snow again. A little bit of shovelling. Maybe 4 hours or so?

Wednesday: spin-ups today. aimed for 150, 160, 170rpm and back down. I was only able to hold 170 for 30 seconds or so, but that's still better than i've done previously. http://connect.garmin.com/activity/65313964

Time: 00:32:31

Tuesday: Decided to do some testing today as I haven't done that in a while. Did another graded power test. This time I set my resistance unit up one click, so the test wouldn't take as long. I also had the genius idea of using a handheld tape recorder to record my data during the test, which I was then able to transfer to my spreadsheet. The data looks pretty good at first glance. My FTP is right at the interval with an RPE of 18 and the onset of my VT. It's also 4 intervals from the end of the test, which all fit into the guidelines from the Training Bible. The results show: LTHR of 172bpm and FTP of around 250W. go me. EDIT: http://connect.garmin.com/activity/65181357

Time: 00:26:01

Monday: did a single set of 10 squats with 80 lbs. nothing else.

2011.08: 1/17-1/23 Base 3 Week 1

Sunday: nada. rested after those squats yesterday.

Saturday: supposed to be hills, i think. Instead, I did a new workout that I created. I warmed up on the rollers for 5 minutes, then switched to 3 sets of 10 squats with 80lb weight. between each set, I rode the rollers for 3 minutes. After the final set, I warmed down for 4 minutes. Total time riding was 15 minutes, 22 minutes in all.

http://connect.garmin.com/activity/64668611

Friday: shoveled snow, no riding. maybe 2 hours or so.

Thursday: supposed to do spin-ups, but instead just did a little case study of my riding style at higher rpms. took maybe 5 minute, basically just videotaped 3 all out spinning efforts. still couldn't get above 180rpm. I can't figure it out. i played around with my saddle height on the track bike a little. I think it's 3mm lower than before. One thing i noticed though is that my track saddle is horribly uncomfortable now. I guess it's from a lack of use or something. I might switch to an arione.

http://connect.garmin.com/activity/64668613

Weduesday: had a long endurance ride scheduled, but it was raining all morning. finally broke in the afternoon. I decided to do some winter sports instead. started by walking to the local empty field, where i did some cross country skiing for about an hour, then walked to this hiking park, where i went snow shoeing. lost a glove along the route, so I had to double back. found it eventually. i'd say that was probably another hour. walked home, i'd say all in all around 3 hours of fun.

EDIT: also did some cruise intervals. I was supposed to do these yesterday, but was too sleepy. I was aiming for 3 intervals of 7 minutes with 3 minutes rest, but ended up doing 3 of 6 with 3. Here's some data: http://connect.garmin.com/activity/64231832

Time: 00:35:03

Avg Power/Cadence:

Int1: 244/107

Int2: 237/107

Int3: 234/104

Tuesday: Bouldering for 2 hours, followed by some gym work upstairs. Felt good, worked some problems that had been giving me some trouble. Have a few new problems to work next time.

Monday: supposed to be a rest day, but since last week ended on a low, I figured I would just spin on the rollers for a little. data to follow.

EDIT: http://connect.garmin.com/activity/64231833

Time: 00:20:00

2011.07 1/10-1/16 Base 2 Week 4

This is a rest week.

Sunday: still sick, 10 hour shift at work. decided to cut my losses and take it easy. again. In looking at my performance in golden cheetah, my progress was steadily increasing until the week before christmas. since then it's been in a slow decline. I need to rectify this pronto.

EDIT: did some strength work late night. calves, transverse planks, crunches i think. maybe some pushups, squat jumps. i think that's it.

Saturday: nothing again. been feeling sick lately. sore throat stuffy/runny nose.

Friday: still nothing.

Thursday: man, i'm lazy.

Wednesday: 20" of snow, so I'd say 2.5 hours shovelling, followed by perhaps .5 hours of xc skiing?

Tuesday: rested

Monday: rested

2011 race schedule

Here we go:

http://www.nysbra.com/wordpress/wp-content/uploads/2009/11/2011NYSchedule.pdf

thing of note: opening weekend is May 7&8th.

2011.06: 1/3-1/9 Base 2 week 3

Weekly wrap-up so far: wanted 6.5 hrs, so far 5 hours riding, 2 hours not riding.

Sunday: I think this was a ride today. warmed up 15 minutes, 20 hard, 10 easy, 10ish hard, gave up. The first 20 minute effort just wiped me out. maybe this is too hard of an exercise to do this early in the season. I'll have to read what friel says about it.

http://connect.garmin.com/activity/62799035

Time: 00:55:01

Saturday: nothing. another shit day. getting tired of this crap.

Friday: isolated leg drills. 3 sets, right leg then left on the rollers.

http://connect.garmin.com/activity/62414064

Time: 00:35:09

Thursday: no riding. long day at work.

Wednesday: long ride. flat on the way out, bonked on the way in.

http://connect.garmin.com/activity/62120716

Time: 03:01:17

Distance: 53.07mi

Speed: 17.6/27.9mph

Cadence: 99/121rpm

HR: 148/169bpm

NP/IF: 154W/0.699

Tuesday: bouldering for about 2 hours or so.

Monday: spin ups on rollers. 145/155/165/155/145

http://connect.garmin.com/activity/61870282

Time: 00:30:36