31.3.11

2011.18: 3/28-4/3 Build 2 Week 3


Weekend: nothing, it would appear.

Friday: Apparently I did cruise intervals. I'm writing all this two days after coming back from Majorca, so of course I have no recollection of what went on this week. Here's some data:

Thursday: apparently nothing.

Wednesday: and more nothing. lots of sleep, and gargling of salt water and taking of airbornes. I better not be sick for Majorca.

Tuesday: still nothing. My throat was still sore this morning.

Monday: nada.

22.3.11

2011.17: 3/21-3/27 Build 2 Week 2

Sunday: recovered from last night.

Saturday: Red hook crit. I'd write a race report, but I'm lazy. Basically bad positioning ended the race for me within the first half lap. I felt strong though, turning over my 49x15 like it was nothing for the first few laps. no data or anything. deal with it.

Friday: work. no riding.

Thursday: Rode to the Velocipede cycling cafe/cinema place. It's an interesting place. I don't know if I trust their business model, but if they can stay afloat, more power to them. The owner and his friend are really into cycling and are pretty darn strong riders. data to follow.

Wednesday: shrug.

Tuesday: Aimed to ride to a 50 mile group ride, then ride to syosset. Of course that didn't happen. pffft. Instead I woke up late, and got just 40 miles in. It was far colder/windier than I was hoping or expecting. Yes, I am very weak and girly sometimes when it comes to training. I headed out intending to do some hills, which were done. I passed a rider in Kreb kit along north country. I then realized it was Karl, as he realized it was me. So I rode back to his place of employment with him. After that I climbed a massive invisible windhill heading back home. I had thought about riding to syosset still, but again wussed out a second time as I got closer to home. whatever.
Time: 02:19:29
Distance: 41.96mi
Speed: 18.0/35.5mph
Cadence: 92/157rpm
HR: 152/188bpm
NP/IF: 184W/0.846

Monday: rest day.

16.3.11

2011.16: 3/14-3/20 Build 2 Week 1

Sunday: tired. slept. so basically the week started out well.

Saturday: work, with a post work thinger.

Friday: work. I guess I could have done the kreb ride. if only I were more motivated.
EDIT: apparently I did ride. Go figure.
Time: 00:58:42
Distance: 18.41mi
Speed:18.8/35.3mph
Cadence: 88/119rpm
HR: 156/184 bpm
NP/IF: 203W/0.933

Thursday: supposed to have the day off, had to go in to work. good thing i didn't head out on my ride yet.

Wednesday: Did some sprint/leadout work with Karl and Siraaj. I think it kinda went well. Once we figured out what on earth we were doing. I think we did like 7 leadouts alternating leader and follower. Ended up being 50ish miles with riding out and back to meet them. Felt good the whole time. Good for me. One thing I noticed is that I had trouble staying close to the leadout guy's wheel at sprint speeds. I think it's still an issue of getting used to riding with others again. Hopefully that clears up soon. Also, we started out making a hard jump to get up to speed, but by the end we were just slowly ramping up. I'm not sure which is a better technique, as one way you don't have to worry about others jumping on your wheel, too, but I feel like you'd burn a match too early in the final rider's sprint.
Time: 03:01:57
Distance: 51.56mi
Speed: 17.0/35.9mph
Cadence: 88/127rpm
HR: 144/182bpm
NP/IF: 178W/0.825

Tuesday: Did two rides. first was just bumming around to pretend like I actually train from time to time. Almost got hit again. Sprinted after the guy and almost got into a fight. The important part of all of this is I got the highest sprint power numbers yet. go me.
Time: 00:46:04
Distance: 12.79mi
Speed: 16.6/39.3mph
Cadence: 85/124rpm
HR: 157/186bpm
NP/IF: 192W/0.882

Then at night did some AE intervals. 3x6min with 4 min rest.
Time: 00:35:01
NP/IF: 213W/0.976

Monday: off

8.3.11

2011.15: 3/7-3/13 Build 1 Week 4 - Rest Week

Sunday: Nada I think. 10 hour day at work and all.

Saturday: Work in the AM, held back passing out until after a short ride. Felt good again. shrug.
Time: 01:10:36
Distance: 21.26mi
Speed: 18.1/37.2mph
Cadence: 87/117rpm
HR: 149/177bpm
NP/IF: 199W/0.911

Friday: Work 'til close.

Thursday: Rain

Wednesday: Did I go rock climbing today? I might have. Stay tuned for confirmation.

Tuesday: I was aiming for a long endurance paced ride, but I ended up going for a mid-length hardish ride. It worked out well, I think. I felt good.
Time: 01:59:54
Distance: 38.09 mi
Speed: 19.1/28.7 mph
Cadence: 101/153 rpm
HR: 161/181bpm
NP/IF: 195W/0.897

EDIT- I also did some squats with the usual 80? lbs, 2 setsx10 reps. Afterward, I did a regular plan for 1:30.

Monday: rested.

1.3.11

2011.14: 2/28-3/6 Build 1 Week 3

Sunday: shrug.

Saturday: apparently nothing.

Friday: Wanted to do something big. rode the rollers with no real goal instead. Felt like my legs were fast though. Held 180rpm for a little.
Time: 00:11:00 (shush)

Thursday: At this point I don't really remember what i've done anymore, as I am writing this a week late. Gconnect tells me I rode though, so here we go. If I remember correctly, I dreamed I rode to West Meadow and met some cute girls, so I think this is my ride to WM the next day to see if my dream would come true. It did not.
Time: 1:13:42
Distance: 21.13 mi
Speed: 17.2/34.4 mph
Cadence: 89/131 rpm
HR: 152/178 bpm
NP/IF: 208W/0.955

Wednesday: nada

Tuesday: Went to ride with some SBRA guys. They ended up not riding, so I went by myself.
Time: 01:52:57
Distance: 32.35 mi
Speed: 17.2/35.4 mph
Cadence: 91/149 rpm
HR: 152/181 bpm
NP/IF: 196W/0.898

Monday: nothing.