Rob Engine

31 December 2004

1 hr easy spin

Did an hour easy spin on my rollers. Legs felt fine.

posted by Rob Enslin @ 9:07 AM 0 comments

30 December 2004

Anaerobics Intervals #1

Did 2 sets of 6 intervals . Went ok, but my power output (PT) seemed to be a bit low (420w) so I went to 445w (ave) for the 30sec interval. The cadence stayed around 105 rpm with my HR peaking at 170 bpm. I am not sure that this is what the aim of the interval is? Anaerobic maybe?

Intervals
Warm up - 11 mins (109)
Set 1:
Int 1 - 146/158
Int 2 - 143/159
Int 3 - 143/158
Int 4 - 144/157
Int 5 - 139/156
Int 6 - 145/158

Set 2:
Int 1 - 133/155
Int 2 - 140/159
Int 3 - 137/158
Int 4 - 140/157
Int 5 - 140/158
Int 6 - 144/160

Cool Down - 10mins (119)

posted by Rob Enslin @ 9:10 AM 0 comments

29 December 2004

LT Intervals #2
5x1x12 minutes @300w

Time - 01:37 plus 01:20 commute (easy spin)
Power - max = 543, ave = 361
Speed - ave = 35.5
Cadence - ave = 82
Distance - 58km

Intervals
Warm up - 6mins (95)
Int 1 - 164/172
Int 2 - 170/179
Int3 - 173/181
Int 4 - 175/182
Int 5 - 178/184
Cool Down - 15 mins (126)

posted by Rob Enslin @ 9:19 AM 0 comments

28 December 2004

VO2 Intervals

Time = 01:00 (134/188)
Ave Power = 285w
Max Power = 660w (using the PT indoors)
Ave Cadence = 85
Distance = 35km

Intervals
Warm up - 20min (113)
Int 1 - 157/176
Int 2 - 161/181
Int 3 - 163/182
Int 4 - 165/184
Int 5 - 167/186
Int 6 - 168/188

Cool Down - 20 mins (125)

posted by Rob Enslin @ 9:21 AM 0 comments

27 December 2004

1 hr easy spin

Did an easy spin indoors on my rollers

Time - 01:00 (119)
Dist - 30km
Ave speed - 30.9

posted by Rob Enslin @ 9:23 AM 0 comments

26 December 2004

2 hrs tempo

Tempo between 270 - 320 watts in the Park

Time - 02:03 (147/182)
Dist - 58km
Ave speed - 29.6
Temp - ave 2 degrees (min 0 degrees)

posted by Rob Enslin @ 9:24 AM 0 comments

13 December 2004

1 hr easy spin

Went to CycleFit to get measured up. All seems ok, however there were just a few minor adjustments including moving the saddle forward and cleats - left leg shorter than right. Had some inserts made and plates under my cleats. Changed the pedal system to Shimano SPR-SL.

Time - 02:54 (longer than planned - fitment - went easy)
Ave Power - 179w
Dist - 73km
Ave HR - 115

posted by Rob Enslin @ 9:36 AM 0 comments