Ahhh... FINALLY a fairly solid week of training after quite some time of hit and miss. It feels good.
Today (Friday) I only had about 90 minutes to spare for a ride. My stats were as follows. 23.7 miles (1hr 27min), avg 16.3mph, avg normalized power 263 watts, avg HR 140, 1680 ft of total climb. It was another nice day in the high 50's but a bit windy.
So far that puts me at 120 miles this week. I hope that I can get in at least one ride over the weekend to take me over 150 (over 7 hrs) (but I'm not banking on it). 120 is my highest weekly mileage total since August. Now that is just pitiful. No wonder I'm sucking of late.
Friday, December 15, 2006
Thursday, December 14, 2006
My Training (part 5) - stand back... I'm on a roll
I’m in a pretty good groove so far this week, 97 miles in 4 days and counting. If I can squeeze a long ride in over the weekend (which isn’t looking like it is going to happen) I may get up to 160 ish. Not bad for mid December. The past 4 days of workouts are as follows.
Monday, 43.5 miles (2hrs 34min). Avg 16.9mph, avg normalized power 257 watts, avg HR 145, 2460 ft of total climb. This consisted of a fair about of Tempo and above. I did this ride with a friend (51 y/o pastor) and he kicked my a$$! I only hope to be ½ as fit as him at that age, who am I kidding I would be happy to be ½ that fit at 35. He is a machine. And on the climbs he completely crushed me. But that gives me inspiration that I need to get with it.
Tuesday, 10 miles (40 min). Avg 15mph, avg normalized power 204 watts, avg HR 130, 155 ft of total climb. I didn’t plan on getting in a ride today but it was just too nice outside not to (65° and sunny). I just tooled around a bit. I did 4 sets of spinups (maxed out at 153 rpm). Also, I did 4 hill sprints of 20 seconds each (avg 550 watts).
Wednesday, 20.6 miles (1hr 16min). Avg 16.2mph, avg normalized power 233 watts, avg HR 135, 850 ft of total climb. Did this ride with a co-worker. Again temps were in the 60’s, can’t complain about that in December. This was for the most part an endurance ride.
Today, Thursday, 23 miles (1hr 26min). Avg 16mph, avg normalized power 253 watts, avg HR 139, 1680 ft of total climb. Rode with a friend. Yet another beautiful day for December (55° and sunny). Another endurance ride. For anyone interested for this temp I wore knee and arm warmers in addition to the typical kit and that was perfect.
Monday, 43.5 miles (2hrs 34min). Avg 16.9mph, avg normalized power 257 watts, avg HR 145, 2460 ft of total climb. This consisted of a fair about of Tempo and above. I did this ride with a friend (51 y/o pastor) and he kicked my a$$! I only hope to be ½ as fit as him at that age, who am I kidding I would be happy to be ½ that fit at 35. He is a machine. And on the climbs he completely crushed me. But that gives me inspiration that I need to get with it.
Tuesday, 10 miles (40 min). Avg 15mph, avg normalized power 204 watts, avg HR 130, 155 ft of total climb. I didn’t plan on getting in a ride today but it was just too nice outside not to (65° and sunny). I just tooled around a bit. I did 4 sets of spinups (maxed out at 153 rpm). Also, I did 4 hill sprints of 20 seconds each (avg 550 watts).
Wednesday, 20.6 miles (1hr 16min). Avg 16.2mph, avg normalized power 233 watts, avg HR 135, 850 ft of total climb. Did this ride with a co-worker. Again temps were in the 60’s, can’t complain about that in December. This was for the most part an endurance ride.
Today, Thursday, 23 miles (1hr 26min). Avg 16mph, avg normalized power 253 watts, avg HR 139, 1680 ft of total climb. Rode with a friend. Yet another beautiful day for December (55° and sunny). Another endurance ride. For anyone interested for this temp I wore knee and arm warmers in addition to the typical kit and that was perfect.
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