Just swinging by the Train Grade and picking up the box.
5 repeats on the hill in under 1:00 on 3:30, just enough time to walk down. 60/70/80/90/100% was just enough today.
18 mins.
Normal Saturday over and back pulling the trailer with the Proflex - 12 miles, today at 11.6 mph (breezy).
6.5 + 2 hours - 2330/0600. 80 minutes total. PE: 7. 24 hours.
P201g/C141/F61 : 51/21/28%, 2359 total cal, 1056 net
Showing posts with label Train Grade. Show all posts
Showing posts with label Train Grade. Show all posts
Saturday, May 10, 2014
Saturday, April 05, 2014
Steady State n' Sprints - Apr 5
Steady state on a chilly morning. Wore all my biking gear while running the sprints at the Train Grade - just couldn't get/stay warm.
6 reps on the grade 60/70/80/90/100//% efforts in less than 55 on 3.45. Was only going to do 5, but like I said, even on deload week I'm on a volume bender. Everything felt smooth, stride was nice and even, didn't run out of gas until the top.
19 mins.
Bike was slow today. 11.3 mi, 10.1 average. Really feeling the work from the landmines/hip thrusts in the glutes today.
67 mins - 62 mins moving time.
8 hours - 2200/0600. 86 minutes total. PE: 9. 24 hours.
P231g/C82/F154 : 35/12/53%, 3213 total cal, 1617 net - Today was a good day.
6 reps on the grade 60/70/80/90/100//% efforts in less than 55 on 3.45. Was only going to do 5, but like I said, even on deload week I'm on a volume bender. Everything felt smooth, stride was nice and even, didn't run out of gas until the top.
19 mins.
Bike was slow today. 11.3 mi, 10.1 average. Really feeling the work from the landmines/hip thrusts in the glutes today.
67 mins - 62 mins moving time.
8 hours - 2200/0600. 86 minutes total. PE: 9. 24 hours.
P231g/C82/F154 : 35/12/53%, 3213 total cal, 1617 net - Today was a good day.
Saturday, March 08, 2014
Train Grade Repeats and MTB Boxrun - Mar 8
Kinda slow going early with Kon over to repeats on the Train grade hill. Just glad that the guy wants to ride with the old man.
Six repeats with the first three at 70/80/90% in 64/59/55, last three in 53-54, all on 3.30. Feeling a little stiff and feet were a bit slappy.
19 mins.
Then over to pick up the AHO box - 24 there, 26 back with a God-ordained stop.
50 mins. 12 miles.
Got home and cleaned the pump, swamped out the biological filter, upper pool and stream. Went into backlock all day after that.
8.5 hours - 2200/0630. 70+ minutes total, PE: 8. 12 hours.
P266g/C259/F132 : 32/31/36%, 3226 total cal, 1950 net
Six repeats with the first three at 70/80/90% in 64/59/55, last three in 53-54, all on 3.30. Feeling a little stiff and feet were a bit slappy.
19 mins.
Then over to pick up the AHO box - 24 there, 26 back with a God-ordained stop.
50 mins. 12 miles.
Got home and cleaned the pump, swamped out the biological filter, upper pool and stream. Went into backlock all day after that.
8.5 hours - 2200/0630. 70+ minutes total, PE: 8. 12 hours.
P266g/C259/F132 : 32/31/36%, 3226 total cal, 1950 net
Saturday, March 01, 2014
Train Grade n' Parachute Racing - Mar 1
Rode the trailer to the Train Grade before picking up the AHO box.
Five repeats on the hill in .55ish on 3.45ish. The first three saw my right hip flexor freaking screaming at me to reconsider. Last two felt good.
18 mins.
Stormy weather as we get maybe the last of any rain this year. Wacky crosswinds today on the ride, the trailer was acting like a canopy behind me; inchworming like crazy.
7 mins to the Train grade, 30 to the box, 28 home. 11.4 mi, 10.4 mph ave.
8 hours - 2200/0600. 86 minutes total, PE: 8. 24 hours.
P324g/C70/F199 : 39/8/53%, 3427 total cal, 2093 net - win
Five repeats on the hill in .55ish on 3.45ish. The first three saw my right hip flexor freaking screaming at me to reconsider. Last two felt good.
18 mins.
Stormy weather as we get maybe the last of any rain this year. Wacky crosswinds today on the ride, the trailer was acting like a canopy behind me; inchworming like crazy.
7 mins to the Train grade, 30 to the box, 28 home. 11.4 mi, 10.4 mph ave.
8 hours - 2200/0600. 86 minutes total, PE: 8. 24 hours.
P324g/C70/F199 : 39/8/53%, 3427 total cal, 2093 net - win
Tuesday, July 19, 2011
Train Grade and Wl - July 19
AM
13 there, 13 back, with a lot of futzing with the timer on the way. 6 repeats in .50 on 3.00. Recoveries are easier, but my feet aren't any faster. Still tough to make it under the wire in 50.
PM
5x good form max rep deads @ 135#/155/185/185/185 - 10/8/5/6/5
one more drop-set 10 at 135#
1.5 min RI
then
4 rounds of 10s/12s:
extensions @ 205/curl @ 135/A-frame @ 5/seated calf @ 45
1 min RI
7.5 hours/12 hours. 45 + 28 minutes, PE: 8. 209/11.
13 there, 13 back, with a lot of futzing with the timer on the way. 6 repeats in .50 on 3.00. Recoveries are easier, but my feet aren't any faster. Still tough to make it under the wire in 50.
PM
5x good form max rep deads @ 135#/155/185/185/185 - 10/8/5/6/5
one more drop-set 10 at 135#
1.5 min RI
then
4 rounds of 10s/12s:
extensions @ 205/curl @ 135/A-frame @ 5/seated calf @ 45
1 min RI
7.5 hours/12 hours. 45 + 28 minutes, PE: 8. 209/11.
Monday, June 27, 2011
Train Grade + Wl - Velocity Day 15 - June 27
AM
Run to the train grade with Maylow: 11. Run back: 12.
4 repeats in .50 on 3:10. First 2 were really hard to top out in time. 13 mins.
Tight and clunky on the way over. Loosened up in time for the hills.
PM
4x11 Overhead Sqt @ 65/85/115/135#
3x11
Extensions @ 240#/curl @ 145#/seated calf @ 45/A-frame @ 5
3x5 Deads @ 205#
8 hours/24 hours. 36 + 35 minutes, PE: 8. 214/14.
Run to the train grade with Maylow: 11. Run back: 12.
4 repeats in .50 on 3:10. First 2 were really hard to top out in time. 13 mins.
Tight and clunky on the way over. Loosened up in time for the hills.
PM
4x11 Overhead Sqt @ 65/85/115/135#
3x11
Extensions @ 240#/curl @ 145#/seated calf @ 45/A-frame @ 5
3x5 Deads @ 205#
8 hours/24 hours. 36 + 35 minutes, PE: 8. 214/14.
Friday, May 27, 2011
S Run - Train Grade - May 27
5x in .50 on 3.00
Nice cool morning. Was amazed to find my head and hands steaming after the run. In Bako. In May. Are you kidding me?
11.03 there. 14.56 without the final rest. 13.56 on the way back, with a visit to the weir to check on the hyacinth.
Not really any trouble making the time, smooth is fast. Friggin' left achilles didn't like it though. Spent the afternoon limping around.
8 hours/12 hours. 40 minutes total, PE: 8. 217/14.
Nice cool morning. Was amazed to find my head and hands steaming after the run. In Bako. In May. Are you kidding me?
11.03 there. 14.56 without the final rest. 13.56 on the way back, with a visit to the weir to check on the hyacinth.
Not really any trouble making the time, smooth is fast. Friggin' left achilles didn't like it though. Spent the afternoon limping around.
8 hours/12 hours. 40 minutes total, PE: 8. 217/14.
Saturday, May 07, 2011
S Run - Train Grade - May 5
Last time I did this, it was 11.29 to the hill, 5x the train grade in 47-50 on 3.00, then home in 11.57; end with a quick trip around the block with Maylow.
This time it was 12.14 to the hill, 5x the train grade in 54 on 2.45, then home in 11.17; end with a quick trip around the block with Maylow.
Little less RI makes a difference.
6 hours/48 hours. 45 minutes total, PE: 8.
This time it was 12.14 to the hill, 5x the train grade in 54 on 2.45, then home in 11.17; end with a quick trip around the block with Maylow.
Little less RI makes a difference.
6 hours/48 hours. 45 minutes total, PE: 8.
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