Yup

Good workouts this weekend

Friday, 2/22/08

2 x 40' @ commuting pace (it was scary out)

on trainer

1 x 10' @ Warmup Pace, building to 200 W
1 x 75' @ Tempo Pace, average was 229W
1 x 5' @ cool down

I was tired when I started the tempo workout and the last 20' were hard. Encouraging though, that the hour and a half tempo ride seems fairly doable.

Saturday, 2/23/08

150' @ Aerobic Endurance Pace on Rollers
w/10 x 30" Single leg drills

Grueling. Mentally mostly.

I did test a couple of power outputs during the last 20 minutes of the ride.

Single leg power 30 second power ~ 275 Watts, fairly balanced between legs.
30 second power ~ 550 Watts (very manageable, will test again)
Max power ~ 920 Watts (again, very manageable, spun out 50:14, will test again)


Sunday, 2/24/08

@ Gym

Warm up
Box Squats
5 x 5 @ 135# (Me), 38# (Dr. 1%, EZ Curl bar 2 x 10#)
Sumo DL
5 x 5 @ 175# (Me), 50# (Dr. 1%)
Bench Press*
5 x 5 @ 115# (Me), ?# (Dr. 1%, machine)
Pull Ups
1 x 4
1 x 3
1 x 2
Stretching
Mobility Drill work
1 x 60' @ Easy Aerobic Pace on Trainer (~180W)

The doc did the same workout (sans trainer ride) at a comparably scaled weightload.

*Will delve into my issues with the bench press in a later post