Friday: 10K Cat VI plus Strength

Full PT Suite

10K Cat VI.  Target pace 2:05.  Felt pretty awful.

          Workout Summary - media/20180216-1310300o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|10000|41:34.0|02:04.7|179.8|18.1|150.5|158.0|13.3
W-|10000|41:34.0|02:04.7|179.8|18.1|150.4|158.0|13.3
R-|00000|00:00.0|00:00.0|000.0|00.0|000.0|158.0|00.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|02000|08:16.7|02:04.2|180.5|17.6|136.5|148.0|13.7
01|02000|08:17.0|02:04.2|182.3|18.2|151.1|154.0|13.3
02|02000|08:18.3|02:04.6|180.9|18.1|154.9|158.0|13.3
03|02000|08:20.4|02:05.1|179.0|18.3|154.6|156.0|13.1
04|02000|08:22.4|02:05.6|176.6|18.3|154.7|157.0|13.1

Then strength

  • KB Swings – 3 x 20 16kg
  • Torso rotations – 2 x 2 x 10 – position 6
  • Front squats – 5 x 6 – 115lbs
  • Pull ups – 5, 3, 3, 2

 

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