Training Diary
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Training Diary |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 2/6 | 2/7 | |||||
| 2/8 | 2/9 | 2/10 | 2/11 | 2/12 | 2/13 | 2/14 |
| 2/15 | 2/16 | 2/17 | 2/18 | 2/19 | 2/20 | 2/21 |
| 2/22 | 2/23 | 2/24 | 2/25 | 2/26 | 2/27 | 2/28 |
Date: 2/6/98 TTB: 12:00 Slept: 8 hours Morning HR: 53 BPM Feeling: 7.5 good Weight: 165 lbs Workout: -Racketball- 7:00-8:00 PM Comments: Lost, lost, lost. I am awesome at racketball.
Date: 2/7/98 TTB: 12:00 Slept: 8 hours Morning HR: ? Feeling: 7 alright Weight: ? Workout: -LT Intervals at Crono- 10:30 - ~11:30 stretch 10 min in zone ~2 20 min in zone 4 15 min in zone 2 20 min in zone 4 ~10 min in zone 2 stretch Comments: My HR got right up today. I did the first interval at ~190. Then my HR didn't want to go back down. It was ~155-165 in the recovery period. In the 2nd interval I didn't go as hard and my HR went slowly from 183 to 190. I had no fan on me, so I sweated A LOT!
Date: 2/8/98 TTB: 1:00 AM Slept: 7 hours Morning HR: 63 BPM Feeling: 8.5 - darn good. Weight: ? Workout: -Outside Ride YAY!!! (brrr)- 1:00 - ~2:45 Rode w/ a big group (~12) through Oregon & back to Madison. I set my HR zone to 140-185 BPM and got: 12:00 above zone 1:01:30 in zone 34:40 below zone I did a lot of sitting in, a little pulling, a little TTing, even a sprint. It felt great! Stretched before & after. My trip stats got screwed up because I didn't reset my spedometer. Guess: dist: ~30 miles time: ~1:45:00 Comments: First outside ride of the year. Great fun, felt much better than rollers. My HR was very low in the first part of the ride ( <130 ), but would jump up to the 180's when we went up a hill. I sat in the back most of the time, but chased some people going back into madison and sprinted for the RR Xing. I took a nap from 7:00-8:00 PM.
Date: 2/9/98 TTB: 12:00 Slept: 7 hours Morning HR: Feeling: 8 strong and very awake Weight: Workout: -ATP-PC Intervals- 7:00 - 7:45 PM 10 min warmup 3 sets ~8 sec/effort 6 efforts/set on 1 minute 5 min betw. sets efforts on full resistance, out of the saddle, highest or 2nd highest gear. Rests on highest resistance, 2nd lowest gear. Comments: I used my fork holder today so I could go all-out for the efforts. I would get up to ~190 at max ~10 sec after the effort was over. My HR would drop to ~165-175 between efforts, and to ~130-150 between sets. I let my cadence go down between sets, but did the efforts at a very high cadence. This time the workout actually hurt!
Date: 2/10/98 TTB: 12:00 Slept: 8 hours Morning HR: Feeling: 7.5 Weight: 163 lbs Workout: Weights at the SERF ~5:30-6:30 PM 5 min exercycle warmup, stretch Squat intervals: 155 lbs with 1:30 rests sets of 25, 20, 15, 10 1 2 3 Power Clean 110x8 110x8 110x8 Bench 155x8 155x7 155x3 Situps 20 20 20 Back Ext. 20 20 20 5 min exercycle cool down, stretch Comments: My workout was rushed and the serf was busy, so it didn't go too smoothly. I was sharing the squat rack, so my timing wasn't very good on the interval squats.
Date: 2/11/98 TTB: 12:00 Slept: 7 hours Morning HR: 65 BPM Feeling: 7.5 fine Weight: Workout: LT Intervals 7:30 - 8:30 10 min warmup 30 min zone 4 10 min cooldown Comments: I took it easy and kept my HR in the lower-mid 180's for the first part of the interval. It got up to 190 eventually, but I didn't get worn out like I do at my usual intensity. med resistance, 24-26 mph
Date: 2/12/98 TTB: 1:30 Slept: 7 hours Morning HR: 67 BPM Feeling: 8 good Weight: 164 lbs Workout: Weights at the Nat. w/ Ross 5:30 - 6:30 PM stretch interval squats: 155 lbs, 1:30 rests sets of 25, 25, 20, 15 1 2 3 push press 55x8 65x8 65x8 dips 8 8 10 situps 20 20 20 back ext. 20 20 20 stretch Comments: I did a good job of timing the squats this time. they felt unusually difficult, though. I felt good riding to and from school.
Date: 2/13/98 (physics exam today) TTB: 12:00 Slept: 7 hours Morning HR: Feeling: 8.5 energized Weight: 168 lbs - too many bagels today. oof! Workout: Racketball Comments:
Date: 3/14/98 TTB: 12:00 Slept: 7.5 hours Morning HR: ? - Amy called and woke me up. Couldn't measure it Feeling: 8.5 good, a little tired after the ride Weight: Workout: Outside ride w/ Ben, Dave, Jeff, Kurt, and Ross 11:00 - 1:00 Rode to Paoli ~30 miles, <17 mph Did some hard pacelining. ~7-12 min each at: out on seminole that road that goes into Paoli in on Seminole Sprinted (or tried to at least) for the RR-Xing Set my zone to 140-194 BPM above zone: 10:00 in zone: 1:00:00 below zone: 44:00 ave HR: 154 BPM Comments: Nice weather. I was getting in and out of zone 5 during the hard stuff and on some hills. I got below zone 2 alot of the time too, but when I pulled at an easy pace I stayed in zone 2-3. It felt great to ride outside. I pulled more than I usually do on this ride.
Date: 2/15/98 TTB: 2:30AM Slept: 5 hours Morning HR: Feeling: 8 good, but stressed out about school Weight: Workout: Outside ride again Rode to Belleville & back. ~40 miles, 16.5 mph=avs Rode easy most of the time - strong south wind. Pacelined hard coming back to Paoli & easy paceline on Seminole. My zone was 140-194 again 4:00 above zone 1:12:50 in zone 1:11:10 below zone ave: 144 BPM Comments: Beautiful waether!! Riding outside felt good. I felt a little slow and like I got tired quickly, not bad, though.
Date: 2/16/98 TTB: 3:00AM Slept: 4.5 hours Morning HR: Feeling: 8 pretty good Weight: Workout: Sprint workout ~7:00-8:00 PM 2 sets; 3 efforts/set on 5 minutes; 10 minutes between sets I tried to do 15 sec efforts, but usually ended up with 10-12 seconds. It's hard to count while sprinting. My HR would get up to the 190's after efforts. Actually got to 200 after the last effort. It would drop down to 130-140's fairly quickly after. it peaked. Comments: I suck at sprinting. I used my fork stabilizer today, but I just have terrible form. It was a hard workout, but on rollers it doesn't feel much like real sprinting.
Date: 2/17/98 TTB: 2:30AM Slept: 5.5 hours Morning HR: 64 BPM (resting in the evening) Feeling: 9 really good Weight: 165 lbs Workout: Weights at the SERF 3:15-4:15 PM stretch Interval squats with 155 lbs; 1:30 rests; sets of 25, 25, 25, 20 faster than usual 1 2 3 Power Clean 8x110 8x110 8x110 Bench 7x155 8x135 8x135 Situps 20 20 20 Back Ext 20 20 20 stretch Comments: My legs felt really strong today. The squats went particularly well. I feel like I've got no upperbody strength anymore, though. I didn't do the usual exercycle warmup. I've just gotten done with a lot of school stuff that had me under a lot of stress.
Date: 2/18/98 TTB: 1:00AM Slept: 6.5 hours Morning HR: ~65 BPM Feeling: 8 fine Weight: Workout: LT workout 7:30-8:30 PM stretch 10 min warmup 35 min zone 4 (180-194 BPM) 10 min cooldown stretch Comments: I paced myself again today, but maybe went too easy. I was in the low 180's almost the whole time, and didn't feel like I was working all that hard. I did the last 10 min in a higher gear and ~190 BPM. Didn't feel too tired afterward.
Date: 2/19/98 TTB: 1:00AM Slept: 7 hours Morning HR: 63 BPM Feeling: 8.5 good Weight: 164 lbs Workout: Weights at the Nat with Ben 5:30-6:30 PM stretch Interval squats with 155 lbs; 1:30 rests sets of 25 25 25 25 relatively fast 1 2 3 4 Push Press 8x65 8x95 8x95 8x95 Dips 10 10 10 Situps 20 20 20 Back Ext 20 20 20 Comments: I did the squats relatively fast again today. My legs are just extra springy compared to before.
Date: 2/20/98 TTB: 1:30AM Slept: 6 hours Morning HR: Feeling: 8 good & relaxed Weight: Workout: Nothing, Nothing at all Comments:
Date: 2/21/98 TTB: 12:00 Slept: 7 hours Morning HR: Feeling: 7.5 fine Weight: Workout: 12:00-2:00 PM Rode to the Paoli area w/ a big group. Rode to Paoli and back w/ Dave. did: 15 min zone 4 (or above) on the way down 30 min ~zone 4 (or above) into and back from Paoli my zone was 40-194 BPM 18:20 above zone (a new record for me) 1:13:20 in zone 0:00 below zone (well of course it didn't get below 40) Comments: We really were going rather fast. Even though I didn't feel all that good, my legs just gave and gave and didn't feel very tired - strong the whole time. My HR shooting up today. Quickly not gradually. I popped above 200 lots of times today.
Date: 2/22/98 TTB: 2:00AM Slept: 7 hours Morning HR: Feeling: 8 good Weight: Workout: Nothing - In Milwaukee Comments:
Date: 2/23/98 TTB: 1:30AM Slept: 6 hours Morning HR: 62 bpm Feeling: 7.5 nothing special Weight: Workout: Sprint workout 7:30-8:30 PM Rollers w/ fork stabilizer 2 sets of 5 efforts on 5 min 10 min between sets, 10-15 sec/effort 10 min warmup & cooldown Comments: I held the sprints out longer this time. I got the whole 15 sec consistently. My HR would go up to the 190's at the end of an effort. I got above 200 a couple of times in the 2nd set. I felt like I was doing better this time. I got relatively tired in the 1st set, but the 2nd set was easier.
Date: 2/24/98 TTB: 12:30 Slept: 7 hours Morning HR: 63 BPM Feeling: 7 fine, but stressed Performing: 6 well Weight: 166 lbs Workout: Weights at the Nat w/ Dave and Ross 5:00-6:00 PM stretch Squat intervals w/ 175 lbs and 1:30 rests sets of 25, 20, 15, 10 1 2 3 Bench Press 8x150 8x150 8x150 Power Clean 8x110 8x110 8x110 Situps 20 20 20 Good Mornings 10x55 10x55 10x55 stretch Comments: I was suprised how well I did the squat intervals after moving up 20 lbs. I felt almost as fast as w/ 155. I used the goofy pully machine, though. I did good mornings because there's no back ext. thing at the Nat.
***************************************************************** _______________________________________________________________ I'm revising my subjective scale and scaling it down from the kind of ratings I usually give. It is to be more precise about distinguishing between how I feel in general and how well I feel like I'm doing when I work out. Often they don't correspond very well. New Scale: Feeling: In genaral; mental, emotional, physical 0=terrible ...... 10=outa sight Performing: How well I felt I performed specifically in the workout 0=dead .......... 10=effortless ________________________________________________________________ ******************************************************************
Date: 2/25/98 TTB: 11:00 Slept: 8.5 hours Post-workout resting HR: 67 BPM Feeling: 6 stressed, but physically fine Performing: 6.5 pretty good Weight: Workout: LT Intervals 7:30-9:00 PM 10 min warmup 15 min zone 4 10 min not zone 4 15 min zone 4 10 min not zone 4 15 min zone 4 10 min cool down stretch Ave HR: 175 over ~1:25:00 Comments: 1st interval my HR was all over the place! Anywhere from 180 to 200 BPM. I was pedaling hard at a somewhat low cadence. 2nd interval my HR stayed in the mid-low 180's mostly, but got to 190's sometimes. A little slower than the 1st interval 3rd interval my HR was high >=190 the whole time almost. I went faster & harder than the 2nd interval. Did the last 5 min in zone 5, but below 200. Between intervals I was usually still in zone 3, but didn't try too hard to relax.
Date: 2/26/98 TTB: 12:00 Slept: 8 hours Morning HR: 66 BPM Feeling: 7 ambitous Performing: 7 real well Weight: 166 lbs Workout: Weights at the Nat all by my lonesome self 5:30-6:30 PM stretch Interval squats w/ 175 lbs, 1:30 rests sets of 25, 25, 20, 15 Fairly fast, considering the increased weight 1 2 3 Push Press 8x95 8x100 8x100 Dips 10 10 10 Situps 20 20 20 stretch Comments: I felt strong today. I did the squats on the pulley machine, and did them medium-fast. I didn't feel very tired after them, so I wondered if I was going down far enough, but my legs got good and tired during the intervals, so I don't know. The other exercises went fine. i felt good riding around school today.
Date: 2/27/98 TTB: 12:30 Slept: 7 hours Morning HR: Feeling: 5 alright Performing: Weight: Workout: nothing Comments:
Date: 2/28/98 TTB: 1:00 AM Slept: 9 hours Morning HR: Feeling: 6 good Performing: 6 well Weight: Workout: LT Ride outside w/ Ross, Jeff and someone else 10:30-12:00 Rode to Paoli w/ the whole crew, rode back w/ Ross Went hard starting at Seminole stoplight, but only went for ~8 min. Jeff was worn out from a hard week. Ross and I went on alone. Rested briefly going into Paoli. 1:15 between starting the first interval and finishing the ride. Spent at least 45 min in zone 4. ~30 miles ~18 mph Comments: My HR was particularly high today. I wasn't watching closely, but I saw it get up to 206 once, and was above 200 regularly. I wasn't as fast as last weekend, but I still did real good. The weather was beautiful! took a 1.5 hour nap in the afternoon