This was a good, strong week. Made some progress. Pushed it just about right.
Sunday: MRHR 50, othostatic HR 12. Recovered
Workout: Long Ride 1:30 Z2 with 0:20 Z3
Result: Did 4:08 on a 56 mile tandem ride, about 3000' climbing. Hard ride, good HR. About 0:40 in Z4. Average HR 131. Supposed to be a group ride, but I had my nose in the wind the whole way. Was totally trashed by the end.
Monday: MRHR 54, orthostatic HR 5. Trashed, but legs and back don't feel too bad.
Workout: Off
Result: ~1:00 doing errands walking.
Tuesday: MRHR 53. orthostatic HR 12. Mostly recovered, I think.
Workout: Rollers 1:00 Z1 with 0:30 FastPedal Z2
Result: Interval 16.1 mph, 110 cadence. OK, no HR drift. Slow but will get better in time.
Weights: 2 sets of 30 on sled, seated rows, back machine and squats, 1 set of 30 on benches, one-legged calf raises, 40 situps. 2nd set was easier than the 1st. Progress.
Wednesday: MRHR 53, orthostatic HR 14. Better than I thought it would be. Legs not too bad.
Workout: 1:15 Z3 Cross Training
Result: 1:15 on the Stepmill. 350 flights. HR average 123. Took it a little easier, kept the same stair speed the whole way, so only ½ was really Z3. Felt tired, almost didn't go, but glad I did. Wasn't as bad as I expected. Legs hardly hurt. Back got a little sore, but not too bad.
Thursday: MRHR 56, orthostatic HR 12. Training effect. Legs are sore. This will not be an easy day, either. That Wednesday workout makes for a tough early week in the sched, but that's training. Base building doesn't mean taking it easy.
Workout: 1:30 Z2, except that I'll do spin class instead.
Result: 1:00 spin class, 120 av. HR.
Weights: Same as on Tuesday. Back was much less sore on the second set. Real progress on the back.
Friday: MRHR 55, orthostatic HR 15. Training effect. Now I need a couple recovery days. Back has been much better in the mornings, though. It'll be interesting to see how my recovery is before Sunday's ride.
Workout: 1:00 Z2 Cross Training
Result: Only did 0:40 on the Stepmill. Felt I was pushing it too much and needed a rest day. Legs felt fine, back a little sore during. Average HR 119.
Saturday: MRHR 53, orthostatic HR 11. Normal. Legs a little tired, not too bad.
Workout: 1:30 Z2
Result: Off
For week:
Time: 9:20
Calories: 5846
TRIMPS: 534