2011.13: 2/21-2/27 Build 1 Week 2

Sunday: Quick ride before work, nothing special. have some data:

http://connect.garmin.com/activity/70786373

Time: 00:33:32

Distance: 10.23mi

Speed: 18.3/31.2mph

Cadence: 96/128rpm

HR: 160/181bpm

NP/IF: 201W/0.920

Saturday: Nothing.

Friday: Intended to do some cruise intervals. Ended up as some AE intervals instead. basically the same thing, but harder. 6min on 4 min off, 3 times. Felt good doing it.

http://connect.garmin.com/activity/70094875

Time: 00:45:01

Thursday: work. nothing. this really isn't going too well.

Wednesday: recovery day. too much bar, not enough bike.

Tuesday: Spins on the rollers. Felt like crud again. I don't know what's going on. Data to follow.

EDIT: only did four intervals, 145, 155, 165, 155. Like I said before, I felt pretty terrible doing them. Almost like I'm about to hit the wall or something. I have been using a different front wheel the past two times, which has some pretty poor bearings. Maybe that's related? maybe not. I was also having trouble breathing fully, which I seem to remember happened last year as well. Anyhow, here's data:

http://connect.garmin.com/activity/70020105

Time: 00:20:01

Cadence (avg/max)-

Int1: 145/148

Int2: 154/159

Int3: 136/168 (cut this one short)

Int4: 134/158 (ditto)

Monday: rest day

2011.12: 2/14 - 2/20 Build 1 Week 1

A Notice: from here, I've changed my upload settings on gconnect from GMT to EST. be aware.

Sunday: nothing. felt good though. not tired or sore or anything.

Saturday: Rested from yesterday.

Friday: Long ride of longness! Rode to Greenport and back. Felt good most of the day. There was a short bit after the turn around where I was feeling really weak, but a good old fashioned pizza break fixed that. Afterward, I felt like I could just keep on riding. Until I realized how much my ass hurt.

http://connect.garmin.com/activity/68917693

Time: 06:20:12

Distance: 111.4mi

Speed: 17.6/37.1mi

Cadence: 96/134rpm

HR: 149/175bpm

NP/IF: 149/0.683

Thursday: Preparing for tomorrow.

Wednesday: rock climbing. 2 hours.

Tuesday: rode to biometric testing. what a waste. And freezing cold. here's some data:

http://connect.garmin.com/activity/68469415

Time: 02:53:54

Distance: 49.83 mi

Speed: 17.2 / 37.8 mph

Cadence: 99/127rpm

HR: 157/181bpm

NP/IF: 171/0.783

Monday: rested. The weather was so nice today, though.

2011.11: 2/7 - 2/13 Build 1 Week 0

Well as my massive readership probably noticed, last week was sucktastic and will never be spoken of again. As such, instead of making this week a rest week, I'm saying I've rested enough last week and will instead start with Build 1. I'll do it all sneaky-like and still do exercises that carried over from base 3, just so it seems like i got all my work in.

Sunday: Spin intervals. didn't last very long, as I was tired and had to head to the bar. did 3 intervals at 155,165,155 rpm. I'm thinking that maybe starting at that high of a cadence is detrimental to the completion of the entire workout.

http://connect.garmin.com/activity/68469429

Saturday: nothing. long day at work.

Friday: ugh. nothing. I really should have rode today, but i was lazy. very lazy. and cold.

Thursday: nothing. work 'til close.

Wednesday: Bouldering for maybe 2.5 hours.

Tuesday: Cruise intervals. 3x7 minutes, 3 min rest.

http://connect.garmin.com/activity/67365043

Monday: rest day. rested.

2011.10: 1/31 - 2/6 Base 3 Week 3

Sunday: nothing. ugh.

Saturday: nothing.

Friday: no riding. Did calf raises, squat jumps, transverse planks, and pushups, though. I think this week is going well.....

Thursday: bouldering. maybe 2 hours?

Wednesday: shrug.

Tuesday: erm...

Monday: 2 sets of 10 reps deep squats. 80 lbs.