training log

Dec 16th - Dec 21st, 2014

off, resting HR down to 41 bpm beginning about Dec 5th, a marked improvement over last year and the year before at 45 bpm .Bodyweight is stable at just below 75 kg. Recovery from all training has improved dramatically with lactic acid clearing out within a few minutes of stopping exercise and general fatigue markedly reduced despite increased training load. It's winter now and I can't train outdoors at intensity without severe risk of catching a cold. Will do some jogging now to maintain fitness.

Dec 28-31st, 2014

Dec 30th did 2 intervals on the gym bike, 16 minutes and 5 minutes at 360 w separated by 6:30
at low power and got a major cramp in the calf, otherwise this was 87% max effort

next few days were light recovery rides including 20 min on TT spinning bike

overall recovery time is down markedly, body fat is down and endurance is up and I have no explanation - I did stop eating junk food like chocolate and pop and overall conditioning time is up, usually don't feel so good at this time of year with very short days.

Happy New Year

Jan 1st and 2nd, 2015

no cycling - one note, dec 28th shaved the head, did notice reduced thermal stress indoors making it more pleasant..
but Dec 30th had a cramp that caused some soreness and inflammation in the left calf.. Jan 3rd soreness has completely subsided. Post lay-off ride was too hard and I get a bit too much foot extension so reduced seat height next few sessions.

Jan 3-5th, 2015

light cycling on gym bike for about 1 h/d

Jan 7th, 2015

gym

40 minutes on steel framed spinning bike in TT position, bike doesn't have power display but a good intensity
butt and hams got sore from changed position - gym bike is fairly upright

Jan 6th, 2015

off completely

Jan 8th, 2015

gym bike
40 minutes at 325 W avg (PB), 13 and 19 minute intervals at 350 W
HR at end of first interval 158 bpm, HR at end of 2nd 168 bpm and last 2 minutes in TT type position
again little leg fatigue, 95% max effort
weight down to under 74 kg or so, or even lower

Jan 9th, 2015

gym bike

60 minutes at 200 W avg with 30 seconds near 550 W and one sprint near 200 rpm

Jan 9th, 2015 continued...

40.5 km in 2 hrs and 10 minutes on different MTB in 1-5 cm deep snow all on bike paths
and 8 km of walking

4.5 hrs of aerobic activity

Jan 10th, 2015

off

Jan 11th, 2015

gym bike - got a bit more motivated

1 hr and 40 minutes at 307 W average (personal best, previous 267 W), 95%, 145 bpm average, 81 rpm
moderate leg fatigue but blood sugar dropping as I didn't eat anything during this
body weight down to 73.8 kg

Jan 13th, 2015

gym bike

2 hrs and 40 minutes 190 W avg,105 bpm average, 5-6 minutes at 270-330 W
lost weight down to under 73 kg, fatigued legs

Jan 13th, 2015

other light aerobic activity (walking and commuting) brought total aerobic conditioning time to just under 5.5 hrs Jan 13th

Jan 14th, 2015

resting HR back to 41 bpm

2 hrs and 30 minutes on MTB (44 kilometers) different MTB with very knobby front tyre and semi-slick rear at 3.6 bar, 18 kg
weather was snowy conditions with 1-5 cm of snow, sometimes knobby or soft, had to work through some areas with 10-15 cm of snow,
several areas down to a 35 cm wide track with snow piled up from road clearing
became very fatigued later in the day

Jan 15th, 2015

gym bike (Star Trac basic)

345 W for 30.5 minutes of which 14.5 minutes continuously at 380 W avg, HR max 161 bpm (96% effort)
PB, body weight down to 72.5 kg (previous best 345 W at 75 kg)
fatigued condition, HR failed to move up
- 8.5 hrs+ of significant aerobic training in 3 days is a new record

Jan 16th and 17th, 2015

gym bike

40 minute recovery rides at 150 W, legs got messed up from that volume of training
weight dropped too much and have to bring it back up
some light weight training as well

Jan 18th, 2015

gym bike

50 minutes at 195 W avg and 5 minute interval at 350 W
legs still fatigued, they will cramp if I go harder

Jan 19th, 2015

gym bike

20 minute warm-up

70 minutes at 294 W avg, 1x15 minutes at 350 W then 4 minute interval at 400 W, another 4 minute interval 400 W
and 2 minute interval at 460 W

Jan 20th, 2015

legs recovered

gym bike

20 minute warm-up with 3 30 second intervals at 400 W

120 minutes at 305 W avg, 132/166 bpm avg/max
two 5 minute intervals at 370 W avg, 1 80 sec interval at 550 W avg (700 W for 15 sec)
93% max
different bike reads a little higher than the other, same make/model
Jan 11 was on the same bike, much lower HR today at same power
drank 2.25 liters liquids and one energy bar and lost 0.4 kg of weight during effort (73.9 kg after)
the 550 W for 80 seconds is far beyond anything I did last year, this is about 25% higher than last year
leg fatigue clears within 3-4 minutes after stopping pedaling

Jan 21st-22nd, 2015

40 minute recovery rides
one of which was in -18 C weather on the MTB

Jan 23rd, 2015

gym bike

2 hrs and 40 minutes at 283 W avg (PB) at about 138 bpm avg
at 30 minutes in a 500 W x 2 minute interval, at 52 minutes in a 8 minute interval at 420 W
weight 74.5 kg or so previous best (Jan 2014), 229 W at 72 kg
not max, 95%

Jan 24th, 2015

gym bike

30 minutes at 380 W avg (98% max), last 90 seconds at 460 W (PB)
bodyweight 73.2 kg

fatigued in evening

Jan 25 and 26th, 2015

light recovery - no cycling

Jan 27th, 2015

gym bike

50 minutes at 315 W with 37 minutes of that at 375 W avg and a 20 second interval at 650 W avg
1x20 minute interval 370 W, 3 other 3-5 minute intervals at 340-420 W, HR max 162 bpm

95% effort

Jan 28th, 2015

4 hrs and 30 minutes on the MTB, 81 km and -1 C outside in snowy conditions with snow falling during about half of ride
some leg fatigue
crashed once going down hill and landed in a snow bank at 27 kph
75% effort
.. and 45 minutes on gym bike at 243 W avg
total 5 hrs and 15 minutes spent cycling

Jan 29th, 2015

-1 C, 79.6 km on MTB (19 kg) in 4 hrs and 3 minutes with one section at fairly high speed, GoPro clip to follow

legs became sore

cramping in hamstrings post ride
87% effort
460 m of vertical ascent, Polar HR monitor 125 bpm avg / 158 bpm max

Jan 30th, 2015

increased MTB tyre pressure a bit on rear

59 km on MTB in 2 hrs and 45 minutes, several GoPro clips

45 km of this was at 25-26 kph average through 0.5-1 cm deep snow
93% effort, fatigue caused slowdown at one point

Jan 31st, 2015

off

Feb 1st, 2015

gym bike

legs fatigued

90 minutes at 175 W avg, light aerobic output level, 55% intensity (best 2 hr is 305 W)

body weight dropped to 72.9 kg - too light

Feb 2nd, 2015

legs ok except calves

60+30 minutes

60 minutes 195 W avg with 1 interval 90 seconds at 520 W

and then 30 minutes at 302 W avg with a 20 minute interval at 375 W avg, 93%, 158 bpm max

legs getting tight so ended it here

Feb 2nd, 2015

continued.. 90 minutes fast ride at times on MTB
-5 C and more snow on the ground

Feb 3rd, 2015

group ride 25 km in snow sometimes 2-5 cm deep, twisty course with many turns

legs remain fatigued

Feb 4th, 2015

legs still fatigued, particularly calves

<under 73 kg results in power loss

gym bike 55 minutes at 285 W avg, 2 intervals 390 W 3 minutes (easy), <390 W 14 minutes (very hard), and (410 W at 10 minutes, last 80 sec at 510 W (near maximal) )>

felt tired, and originally planned 1x20 and 1x10 at 380 W was scratched

Feb 5th-7th, 2015

50-60 minute on gym bike at 160-175 W even

Feb 8th, 2015

gym bike

70 minutes 327 W avg, 2x30 minutes intervals x 350 W roughly, 7 minutes at 380-440 W, 146/157 bpm
by HR this is 93% of max, PB yet again

weight under 72.8 kg - no I'm not on any diet - perhaps slightly ill , some sneezing.

Feb 9th, 2015

60 minutes at 317 W avg, 20 minutes at 350 W
a bit fatigued
91% effort but a bit off today

Feb 10th, 2015

3 hrs and 55 minutes on MTB, slushy snow in many places - 73 km covered - 130/161 bpm
83% effort, about 450 m ascent - 15 km of this in urban area and at 12-15 kph

Feb 11th, 2015

2 hrs and 30 minutes on MTB and 46 km, slow riding because of slush all over
turned around before a downhill with ice and water on it

This is such a wonderful idea! Does it help you push yourself, knowing that people are reading your log?