Turbo trainer again.
15 mins spinning to warmup
3 x 5 miles @ 75% MHR with 3 mins spinning recovery.
5 mins spin to cool down
Total time 1 hr 15 mins
Distance covered 20.7 miles
Thursday, 20 November 2008
Tuesday, 18 November 2008
Day 145 Monday 17th November
Quick session on the turbo tonight.
10 mins warm up.
10 mins isolated leg drills.
15 mins effort at 75% MHR
5 mins cool down.
Total time 40 mins.
Distance covered 10 miles.
10 mins warm up.
10 mins isolated leg drills.
15 mins effort at 75% MHR
5 mins cool down.
Total time 40 mins.
Distance covered 10 miles.
Saturday, 15 November 2008
Day 143 Saturday 15th November 2008
Turbo Trainer this morning.
10 mins warm up spinning.
15 mins of cadence drills.
2 x (8.2 miles @ 75% MHR with 3 mins spinning recovery)
5 mins spinning to cool down + stretching.
Total time 1hr 28 mins.
Total distance 23.1 miles.
10 mins warm up spinning.
15 mins of cadence drills.
2 x (8.2 miles @ 75% MHR with 3 mins spinning recovery)
5 mins spinning to cool down + stretching.
Total time 1hr 28 mins.
Total distance 23.1 miles.
Friday, 14 November 2008
Day 141 Thursday 13th November 2008
Turbo Trainer this evening.
15 mins gear pyramid to warm up.
4 x (8 mins @ 75% MHR with 2 mins spinning as recovery)
5 mins cool down + stretching.
Total time 1 hr
Distance covered 15.4 miles.
15 mins gear pyramid to warm up.
4 x (8 mins @ 75% MHR with 2 mins spinning as recovery)
5 mins cool down + stretching.
Total time 1 hr
Distance covered 15.4 miles.
Sunday, 9 November 2008
Day 137 Sunday 9th November 2008
Hit the turbo trainer this afternoon.
10 mins gear pyramid to warm up.
Some isolated leg drills.
The main set consisted of 7 mins @75% MHR, 3 mins @60%, 3 mins @85%, 7 mins @60%,
8 mins @75%, 2 mins @60%, 2 mins @85%, 8 mins @60% and 15 mins @75%.
5 mins spinning as a warm down.
Total time 1 hr 20 mins.
Distance covered 18.7 miles.
After the turbo I did a 20 mins core strengthing circuit, including press ups, sit ups, planks and back raises, then finished with a 20 mins stretching session.
10 mins gear pyramid to warm up.
Some isolated leg drills.
The main set consisted of 7 mins @75% MHR, 3 mins @60%, 3 mins @85%, 7 mins @60%,
8 mins @75%, 2 mins @60%, 2 mins @85%, 8 mins @60% and 15 mins @75%.
5 mins spinning as a warm down.
Total time 1 hr 20 mins.
Distance covered 18.7 miles.
After the turbo I did a 20 mins core strengthing circuit, including press ups, sit ups, planks and back raises, then finished with a 20 mins stretching session.
Wednesday, 5 November 2008
Day 132 - Tuesday 4th November
Back into things tonight on the turbo trainer.
Did 10 mins spinning as a warmup.
Followed by 2 x (8 mins @ 75% MHR, 2 mins @ 60% MHR, 2 mins @ 85% MHR, 8 mins @ 60% MHR). The final 8 mins at 60% was used as a cool down.
Total time 50 mins.
Distance covered 12.9 miles.
Did 10 mins spinning as a warmup.
Followed by 2 x (8 mins @ 75% MHR, 2 mins @ 60% MHR, 2 mins @ 85% MHR, 8 mins @ 60% MHR). The final 8 mins at 60% was used as a cool down.
Total time 50 mins.
Distance covered 12.9 miles.
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