Friday 5/12/2006

Morning Workout: Weights (Power Cycle 3)

Bench Press:
6 @ 100lbs
4 @ 110lbs
3 @ 115lbs
2 @ 120lbs
3 @ 115lbs

Jockey Row :
6 @ 85lbs
4 @ 95lbs
3 @ 100lbs
2 @ 100lbs
3 @ 100lbs

Clean:
6 @ 75lbs
4 @ 95lbs
3 @ 100lbs
2 @ 105lbs
3 @ 100lbs

Evening Workout: CompuTrainer

Came home from work early and did some 4:00 Super Maximum Sustainable Power Intervals on the CompuTrainer. It's been a few weeks since I've done these so I was a bit curious as to what my wattage numbers would look like.

Set 1:
306W(437W), 23.6mph avg, 160bpm(174bpm)
304W(443W), 23.6mph avg, 165bpm(180bpm)
277W(427W), 22.8mph avg, 165bpm(178bpm)

Set 2:
294W(436W), 23.3mph avg, 161bpm(174bpm)
296W(400W), 23.4mph avg, 166bpm(178bpm)
278W(399W), 22.7mph avg, 164bpm(177bpm)

I sandbagged the last effort in each set, I simply didn't have the energy to move my legs in circles for 4:00. The first and last minutes would be good, but the two in the middle were awful and is where the average power got pulled down.

25.7 miles total.

Monday 5/8/06

 

Morning Workout: Weights (Power Cycle 1)

Woke up the usual Monday AM time (0515 + snooze), hit the massage balls for about 20 minutes while fueling up before heading to the gym for the fun and enjoyment that is weight training. After a 5:00 spin on the exercise bike (they moved the spin bikes downstairs ), I did the following:

Squats:
6 @ 135lbs
4 @ 155lbs
3 @ 160lbs
2 @ 165lbs
3 @ 160lbs

Barbell High Pull:
6 @ 65lbs
4 @ 65lbs
3 @ 75lbs
2 @ 85lbs
3 @ 75lbs

Finished the workout with some abdominal/core work on the physio ball.

Evening Workout: CompuTrainer

Came home from work and hit the CT to turn this mornings weight training into power on the bike. After yesterday's CT session, though, my legs weren't exactly feeling up to the task and had to be coerced through the warmup and into a single 10:00 TT effort.

10:00, 238W(336W), 21.7mph avg, 3.61 miles

19.34 miles total.

Sunday 5/7/06

Workout: CompuTrainer + run brick

After waking up feeling like a million bucks (two consecutive 'rest' days will do that) with very little piriformis pain (~90% gone) I decided to hit the bike. Riding outside is out until I have more confidence that my piriformis won't flare up and leave me stranded somewhere in the middle of Chester county, but the CompuTrainer is always in since I can just hop off if it flares up.

There was some work to do first, none of it fun. Getting up at 0530 on a Sunday to VPN into work isn't cool. Even more uncool is a two hour outage turning into a 3.5 hour outage. At least I had enough down time in there to do some dishes and get some food in me.

After hitting the massage balls and pre-fueling with ~1500 calories I hopped on the CompuTrainer for some tough love. Since my 'hill' workout on Wednesday went well, I decided to hit the hills again, just more of them.

The session went like this:
Full warmup (~50 minutes)
2 sets of:
- 3 mile climb @ 6%
- 3×0.3 mile climb @10%, standing the last tenth.
2×15:00 TT efforts

And these are the results:

Set 1:
3.0 miles @ 6%: 18:24.0, 254W(306W), 9.8mph
0.2 miles @ 10%: 1:44.0, 272W(324W), 6.9mph
0.3 miles @ 10%: 2:37.5, 281W(366W), 7.0mph
0.3 miles @ 10%: 2:29.5, 281W(349W), 7.2mph

Set 2:
3.0 miles @ 6%: 18:21.3, 255W(323W), 9.8mph
0.3 miles @ 10%: 2:27.5, 293W(367W), 7.3mph
0.3 miles @ 10%: 2:27.5, 291W(361W), 7.3mph
0.3 miles @ 10%: 2:28.8, 282W(384W), 7.3mph

15:00 241W(354W),21.9mph,5.48miles
15:00 241W(319W),22.0mph,5.48miles

I was really pushing it at the end of the second 15:00 TT effort in order to be in the same ballpark as the first and was quite surprised that the numbers were identical.

I took a ~10 minute break and went out for a quick run which ended up being longer than expected due to electrolyte issues which forced me to walk little bits here and there. Lesson learned: I need to make sure I salt my Cytomax.

4.1 miles in 35:11.4 (8:34/mile)

Wednesday 5/3/06

Morning Workout: Weights (Power Cycle 2)

Headed to the gym and did workout #2 of the Power Cycle

Dead Lifts:
6 @ 100lbs
4 @ 115lbs
3 @ 125lbs
2 @ 150lbs
3 @ 145lbs

Pronated Pull-Ups:
6 @ -40lbs (using assist machine)
4 @ 0lbs
3 @ +10lbs
2 @ +15lbs
3 @ +15lbs

Cable Woodchop:
6 @ 110lbs
4 @ 120lbs
3 @ 130lbs
2 @ 140lbs
3 @ 130lbs

Cable Reverse Woodchop:
6 @ 70lbs
4 @ 85lbs
3 @ 95lbs
2 @ 100lbs
3 @ 95lbs

I really need to fix my lower back. The tightness there is hindering my dead lifts. I should be doing a lot more weight here but I'm afraid of hurting myself and not being able to do anything at all during recovery.

Evening Workout: CompuTrainer

Some google'ing around revealed that I'd been seriously under-utilizing my CompuTrainer in my hill training. It turns out that event the old Pro NES version of the Compu part of the CompuTrainer has user programmable courses of up to 20 segments totalling 99.9 miles. While riding 99.9 miles on the CT sounds about as much fun as dental work, being able to specify the length and, more importantly, grade, of each segment is right up my alley.

I pulled out the Joe Friel manual that came with the CompuTrainer and found his short and long hill interval workouts. Since I was a bit pressed for time and I just wanted to give this a try, I programmed a course that is 3.0 miles long @ 6% grade (950ft elevation gain over the course). After doing a warmup of 16:00 easy spin (53×23-19), 10:00 of light muscle tension (53×18-17), and 6:00 of high cadence ramping (~100 rpm starting at 53×21, going up a gear every 2:00), I hit the 'hills'. They, unfortunately, hit back, hard.

3.0 miles @ 6% in 18:46.5 (9.6mph avg).
244W avg, 311W max
157 avg HR, 171 max HR.

My next attempt at these I hope to do more. This workout will become a staple as I need to get better at getting myself up hills.

Monday 5/1/06

Evening Workout 1: Weights (Power Cycle 1)

Skipped the weights this morning due to the extremely long day I had yesterday, so that meant I had to go tonight in order to stay on schedule.

Squats:
6 @ 135lbs
4 @ 155lbs
3 @ 160lbs
2 @ 165lbs
3 @ 155lbs

Barbell High Pull:
6 @ 65lbs
4 @ 65lbs
3 @ 75lbs
2 @ 85lbs
3 @ 75lbs

Evening Workout 2: CompuTrainer

Riding right after the weight session, so my legs were a just a bit tired, but still slogged though it.

I'd normally do the full warmup (see workouts) followed up by 2×10:00 TT efforts or 4:00 SMSP intervals, but due to time constraints and the hammering of my legs yesterday, I did just the warmup, but did it hard.

13.9 miles total.