Monthly Archives: May 2005

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May 17 :: Cruise Intervals

Workout Stats
Total Time: 1h, 35m
Total Distance: 27.75
Avg Speed: 17.7 mph
Trainer Setting:
Time in Zones:
Zone 1: 20m
Zone 2: 35m
Zone 3: 5m
Zone 4: 30m
Zone 5a: 5m 		Workout Description
First cruise interval was up Lorane. That was fun. Legs were stiff, but not awful.

Second interval was down Lorane. HR was pretty low on the second one just because of the speed.

Third was pretty good on the flats. Felt really strong and in control.

Fourth was on Erickson/Crow and took a little while to get up to speed (wind was swirling), but ended very well. A lot of shifting and changing cadence due to swirling wind made it difficult to get into a consistent rhythm.

Fifth came back on Pine Grove, into the wind, and completely and utterly sucked. I think I was going about 14mph with my HR at 174 and my cadence at 95. Just hammering and going nowhere. The upside is that I went so slow that my interval ended before Sprinter’s Hill.

Still struggling to get up into Zone 5a without jumping or really hammering. I mean, I’m usually sitting at 172-174 (5a starts at 177), so I’m not slacking. And I know I can eke out a little bit more at the end of every interval, but sustaining it? Hard. Very hard.

Also, last night I ate too close to the workout, and that was a bad idea. Stomach hurt all night. Erg. Especially on the fourth and fifth intervals — just a giant knot in my stomach

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May 16 :: Endurance

Workout Stats
Total Time: 1h, 10m
Total Distance: 20.75 miles
Avg Speed: 18.7 mph
Trainer Setting: 3
Time in Zones:
Zone 1-2: 1h, 10m 		Workout Description
Read book. Listened to iPod. Tried to avoid boredom — failed. Should’ve gone out and ridden during the day, but I was busy with work. Alas.

Pushed a big gear at 70 rpm for 10 minutes, then a very small gear at 110 rpm for 10 minutes, just to break up monotony.

Need to remember to look at the zone chart *before* a ride, as I was a little too low for a portion. Duh.

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May 14 :: Jumps

Workout Stats
Total Time: 1h, 20m
Total Distance: ~23miles
Avg Speed: ?
Trainer Setting:
Time in Zones:
Zone 1-2: 1h, 15m
Zone 4: 5m 		Workout Description
6 jumps of 15 pedal strokes in big gear (53 x 14, I think). 3 min recovery.

Rode at Greenhill Tech Park (crit course). Felt great. Will try fewer pedal strokes next time (say, 10), and do a few sets of jumps.

Bike was making weird creaking noise — need to get that checked out.

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May 13 :: Group Ride

Workout Stats
Total Time: 1h, 40m
Total Distance: 29 miles
Avg Speed: 17.7 mph
Trainer Setting:
Time in Zones:
Zone 2: 40m
Zone 3: 15m
Zone 4-5c: 45m 		Workout Description
Bike Friday noon ride. Rode very hard and aggressive. Launched up Lorane. Bridged at the bottom of Lorane. Attacked again shortly thereafter. Lots of hammering. Fun! Felt really, really awesome.

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May 11 :: Easy Spin

Workout Stats
Total Time: 1h, 45m
Total Distance: 25m
Avg Speed: 14.4 mph
Trainer Setting:
Time in Zones:
Zone 1: 1h,30m
Zone 2: 15m
Zone 3:
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c: 		Workout Description
Rode with Seth and Tessa. Should’ve eaten beforehand, as I was starving afterwards. Also, should’ve stretched when I got back, but was late to dinner, so I put it off for an hour. Mistake — back hurts.

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May 10 :: Cruise Intervals

Workout Stats
Total Time: 1h, 40m
Total Distance: ?
Avg Speed: ?
Trainer Setting: 4
Time in Zones:
Zone 1: 30
Zone 2: 20
Zone 3: 10
Zone 4: 25-30
Zone 5a: 5-10
Zone 5b:
Zone 5c: 		Workout Description
5 x 7 in zone 4-5a, 3 min recovery.

The first two intervals totally sucked. Hurt. Ow. On the last three, I didn’t jump to get my HR up, and felt entirely more calm and fast throughout. Need to warm up better and harder next time. Wait — didn’t I say that last time?

RPM was probably a little low, as I typically spin around 95-100 rpm on the road. But on the trainer in the harder setting, I felt better spinning a bigger gear at 88-90 rpm.

May 9, 2005

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May 9 :: Spin Ups

Workout Stats
Total Time:45 Min
Total Distance: ?
Avg Speed: ?
Trainer Setting: 3
Time in Zones:
Zone 1:38 min
Zone 2:7 min
Zone 3:
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c: 		Workout Description
6 x 1 min spin up to max, then 1 min at max.

Was able to spin at 130rpm for the last two. Fairly smooth.

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May 5 :: Spin Ups

Workout Stats
Total Time: 50 mins
Total Distance: ?
Avg Speed: ?
Trainer Setting: 3
Time in Zones:
Zone 1:
Zone 2: 40
Zone 3: 10
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c: 		Workout Description
6 x 1 min spin up, then 1 min at max smooth spin.

Got up to 125 RPM being pretty smooth

May 3, 2005

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May 3 :: Cruise Intervals

Workout Stats
Total Time: 1h, 45m
Total Distance: 29.5 miles
Avg Speed: 16.9mph
Time in Zones:
Zone 1: 55
Zone 2: 20
Zone 3:
Zone 4: 20
Zone 5a: 10
Zone 5b:
Zone 5c: 		Workout Description
5 x 6 min intervals, getting HR up to zone 4, 5a. Recover 3 min.

Cool down was too long. Took forever. On the other hand, should’ve warmed up harder and longer. Had a hard time getting HR up to 177 (bottom of 5a). Workout hurt, especially at the beginning. Got easier (sort of) on the last two.