4/6/15

40min z1, avg hr 138, peak 156, cals 683, rec 15

10min row, 168 cals 2503m

10min ad, 112 cals

10min row, 153 cals 2449m

10min ad, 104 cals

8/22/14

60min Active Recovery Session (Z1 + Mobility)

30min z1 airdyne

Avg watts: 187

Cals 419

Great work on 2 first places! Finish!

7/8/14

60min cyclical z1

3 rds of 5 min each:

Airdyne

Run

Row

Iron scap

Avg hr 139, max 166/min 90, cals 966, rec 32

6/10/14

60 min cyclical z1

3 rounds:

10 min row

R1: 2:09, 2323m, 143 cals

R2: 2:11, 2290m, 139 cals

R3: 2:06, 2378m, 150 cals

10 min airdyne

R1: 133 avg watts, 105 cal

R2: 139 avg watts, 107 cal

R3: 141 avg watts, 109 cal

4/6/14

30 min z1 cyclical

10min airdyne

10min run

10min airdyne

Avg hr 127, max 212/min 78, cal 406, rec 33

1.5 hr z1 Latta walk

4/3/14

40 min z1 hike at Latta

15 min z1 weighted 20# airdyne

4/2/14

20 min z1 row

3x10 back squat 135#

3x5 strict c2b

4/1/14

20 min z1 air dyne in the sun.

3/17/14

Airdyne - 10min @ Z1

Row - 10min @ Z1 (2:12 or slower, damper 4)

2267m, 2:12.3 pace. Had to go damper 2 to go that slow.

Airdyne - 10min @ Z1

+

Mobility - 30min

2/18/14

Row - 30min @ Z1

+

Airdyne - 30min @ Z1

Did this today and will do today's tomorrow because I had the girls all day.

8/23/13 PM

30 min cyclical z1

10 min airdyne

10 min row

10 min airdyne

8/7/13

Rest day

10min z1 row - 2608m, 1:55 pace

10min z1 airdyne - 195 avg watts, 142cal

20min mobility

Comment from Kyle: 

you have a HR monitor I'd wear it for your Z1, you might be going too fast on your Z1 work. Should be HR b/t 125-135.