Bike
  • 1h 01m 37s
  • 21.02 miles
  • 20.47 Mi/hr

Zwift - Group Ride: TeamZF Monday Motivation 🚴‍♂️💪🏻 (D) on The Magnificent 8 in Watopia

Recovery ride

Sport
  • Strength
  • 48m 49s

Coach Parry session: single leg squat, renegade push up, hip raise with ball squeeze, crunch,
single leg calf raise. side plank with leg lift and hip flexion. Then ab wheel rollouts.


I was going to run at lunch but I managed to forget socks.

Bike
  • 2h 02m 05s
  • 26.19 miles
  • 12.87 Mi/hr

Umstead gravel ride with hill repeats

Bike
  • 4h 35m 15s
  • 73.44 miles
  • 16.01 Mi/hr

I was relatively happy with today's solo ride. It looks like I've done this route four times, three times using an Endurance Nation plan and this time with Coach Parry. CP has been somewhat lower volume and intensity but I have enjoyed it so far. I feel fresher and I'm having fun with my rides.

Now to the results -- this was the fastest time on the route (barely) and the highest normalized power of the four efforts.

Rest day

Run
  • 40m
  • 4.10 miles
  • 09m 45s /Mi

Bike
  • 1h 31m 27s
  • 20.59 miles
  • -----

Umstead ride with Art Museum loop

Sport
  • Strength
  • 15m 37s

Two rounds of 12 each:
TRX chest fly
TRX reverse fly
TRX tricep extension
TRX lat pulldown
TRX push up
Ab wheel rollout


√ Umstead ride tonight

Bike #1
  • 1h 00m 05s
  • 20.26 miles
  • 20.23 Mi/hr

Lactate Intervals on Wandering Flats in Makuri Islands

15 min Build at 50-75%
6x 2min at >95% Maintain cadence (95-100 rpm), recover 3 min Rest at less than 65%

Bike #2
  • 20m 54s
  • 7.59 miles
  • 21.79 Mi/hr

Team Valhalla Wake-up North America Ride as extended cool down

Sport
  • Yoga
  • 14m 06s

jmkizer's Training Log


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