Did Tough Love on Saturday since I couldn't get any run in, had to wake up early to get Son#2 to a Jazz Festival, poor kid was so jazzed out when he came back, you can imagine the torture to a teenage kid on a Saturday to play/listen and discuss Jazz from 9am to 9pm. Back to Tough Love, watched 2 movies on my laptop (netflix) while TL was playing on the TV and I think it went so much better. In trainer road most of my TSS(Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout) for the other workouts I have been around 60-80 with a max of 117(1st 2 hours of HC100), TL clocked in with a TSS of 178. Actually ended up riding 3:12 since TR lost signal and I didn't know and I wanted a complete 3hr graph. Felt really good after this ride, got in S90 Ultimate Ball (30mins) before hitting the showers and going out to dinner with hubby. Splurge on french fries needed something salty.
Sunday went out for the St Patty's Day Fat A$$ which was a 25k or 50K, did about 10miles trail run and called it a day, it was cold and I already went through 3 water crossings that I still need to go back across. My legs actually felt better than expected, got back home, shower and took a 3 hr nap.
Great weekend
Showing posts with label s90 ultimate ball. Show all posts
Showing posts with label s90 ultimate ball. Show all posts
Monday, March 18, 2013
Friday, March 8, 2013
TR: Ericsson
So technically, today I started week 2 of Trainer Road Intermediate base 1 training plan, goal for this week "allow you to target your leg speed and allow you to begin to build your aerobic engine. The long weekend workout affords the opportunity to home in on a cadence that best suits your riding style and/or personal physiology"
On the schedule for today was Ericsson which is a ride in the sweetspot zone, "4x8-minute intervals in the Sweet Spot power range (88-94%FTP)" I had done Ericsson earlier in the year (2/6) so it was interesting to see the difference in performance, I was really quite happy to see that even thou I was working at a higher power output my average heartrate was lower 129 to 137, max was about the same but that was probably because I put the power output for the 4th 8 mins cycle just for the fun of it seeing if I could hold a higher power.
Ericsson TSS - 64, IF=0.8
3/8/13 Ericsson Workout FTP = 182
Name kJ/Cal TSS NP Power Target P HR CD
Workout 493 70 152 137 128 129 81
Interval 1 80 11 167 168 167 137 79
Interval 2 79 11 164 165 167 136 79
Interval 3 80 11 167 168 167 135 80
Interval 4 91 15 190 191 167 145 85
2/6/13 Ericsson Workout FTP = 166
Name kJ/Cal TSS NP Power Target P HR CD
Workout 449 67 135 124 117 137 80
Interval 1 73 11 152 152 152 147 82
Interval 2 73 11 152 153 152 148 84
Interval 3 73 11 152 153 152 147 84
Interval 4 74 12 155 156 152 148 84
CD = Cadence HR = Heartrate
Functional Threshold Power, or FTP is the maximum average power you can hold for one hour, higher is better.
Normalized Power or NP gives you an average power number if you would have ridden at a constant power output.
Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout.
Intensity Factor or IF is how intense a ride is. A ride with an Intensity Factor of 1.0 would equal an all out effort for an hour. If you did an hour at .8 IF that means it was about an 80% effort.
After riding, got in Supereme 90 Ultimate Ball, how many ways can you work your core in 30mins on a stability ball, lets just say I am going to be sore tomorrow, did the cool down. Love the pigeon stretch, really hit the butt muscles, not sure why they are still so sore, all I can think of is major DOM from the leg workout, which also targeted the butt and hamstring.
Skip swim today since I was running late, amd always have to leave work early on Friday to get my son from the library before it closes at 5:30pm. Plan on attending the swin class with Coach Tim tomorrow but I may just save the rest of the punch for next, need to check to make sure they don't expire. Right now I am thinking of signup for a 6 weeks - twice a week lesson for adult beginners at a local university, am sure the student needs someone to practice on.
On the schedule for today was Ericsson which is a ride in the sweetspot zone, "4x8-minute intervals in the Sweet Spot power range (88-94%FTP)" I had done Ericsson earlier in the year (2/6) so it was interesting to see the difference in performance, I was really quite happy to see that even thou I was working at a higher power output my average heartrate was lower 129 to 137, max was about the same but that was probably because I put the power output for the 4th 8 mins cycle just for the fun of it seeing if I could hold a higher power.
Ericsson TSS - 64, IF=0.8
3/8/13 Ericsson Workout FTP = 182
Name kJ/Cal TSS NP Power Target P HR CD
Workout 493 70 152 137 128 129 81
Interval 1 80 11 167 168 167 137 79
Interval 2 79 11 164 165 167 136 79
Interval 3 80 11 167 168 167 135 80
Interval 4 91 15 190 191 167 145 85
2/6/13 Ericsson Workout FTP = 166
Name kJ/Cal TSS NP Power Target P HR CD
Workout 449 67 135 124 117 137 80
Interval 1 73 11 152 152 152 147 82
Interval 2 73 11 152 153 152 148 84
Interval 3 73 11 152 153 152 147 84
Interval 4 74 12 155 156 152 148 84
CD = Cadence HR = Heartrate
Functional Threshold Power, or FTP is the maximum average power you can hold for one hour, higher is better.
Normalized Power or NP gives you an average power number if you would have ridden at a constant power output.
Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout.
Intensity Factor or IF is how intense a ride is. A ride with an Intensity Factor of 1.0 would equal an all out effort for an hour. If you did an hour at .8 IF that means it was about an 80% effort.
After riding, got in Supereme 90 Ultimate Ball, how many ways can you work your core in 30mins on a stability ball, lets just say I am going to be sore tomorrow, did the cool down. Love the pigeon stretch, really hit the butt muscles, not sure why they are still so sore, all I can think of is major DOM from the leg workout, which also targeted the butt and hamstring.
Skip swim today since I was running late, amd always have to leave work early on Friday to get my son from the library before it closes at 5:30pm. Plan on attending the swin class with Coach Tim tomorrow but I may just save the rest of the punch for next, need to check to make sure they don't expire. Right now I am thinking of signup for a 6 weeks - twice a week lesson for adult beginners at a local university, am sure the student needs someone to practice on.
Friday, April 29, 2011
Active Rest Day
No running on the schedule today but I was behind on the cross training and strength training schedule so got them in
32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30 mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.
Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.
Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.
There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well
15 days to the Cleveland Marathon but who is counting
32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30 mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.
Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.
Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.
There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well
15 days to the Cleveland Marathon but who is counting
Subscribe to:
Posts (Atom)