2017年11月19日

Bike 70km

I went biking to Mogumogu this morning. It was a cold day. I wore a long sleeve jersey for the first time in this season.

Mogumogu record 10:00-13:00
Temperature 8-11℃, Wind NW3-6m/s in Nagoya, WNW1-2m/s in Toyota
First Interval 19:36, 258(NP262)watts, HR155 Cad83
Second Interval 15:22, 264(NP263)watts, HR156 Cad82
posted by Hiro at 13:50| 愛知 ☁| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月18日

Swim 2,600m

I woke up early and went swimming this morning. I'd fallen asleep midnight last night and then I was too sleepy today.

Swim menu 7:00-8:00
K 12×50 fin
KS 8×50
Bu 12×50 fin
S 2×8×50 fin puddle
down 200
total 2,600m

posted by Hiro at 19:03| 愛知 ☔| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月17日

Roller Bike 15mins + Run 10×300m

It was a busy day today. I could do just two short menus. I'd worked until midnight.

Bike menu 12:20-12:35 on road bike
up 5mins
VO2max 2mins 346W(HR:ave154bpm,max165bpm) Cad88 RI1min
VO2max 2mins 339W(HR:ave157bpm,max169bpm) Cad88 RI1min
VO2max 2mins 334W(HR:ave160bpm,max174bpm) Cad89

Run menu 18:40-19:00
interval 10×300m('59-61)

posted by Hiro at 00:00| 愛知 ☁| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月16日

Swim 2,300m + Roller Bike 17mins

There were a few people in a lane at the morning swimming session today. It's off the season and then there were a few participants for a morning session.

Swim menu 6:55-7:48
up 200
Ba 8×50 fin
Sculfr 8×50 fin
KRLS 6×75
easy 50
S 4×200 fin puddle
total 2,300m

Bike menu 12:15-12:35 on road bike
up 5mins
Anaerobe 12×20secs(RI40secs) ave.532W
481,544,545,547,536,543,538,517,518,533,526,550


posted by Hiro at 21:57| 愛知 ☀| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月15日

Roller Bike 20mins + Run 12km

I pedaled at lunch time and ran in the evening at Mizuho track. The track will be closed in a month because it will be renewal.

Bike menu 12:15-12:35 on road bike
up 5mins
VO2max 2mins 330W(HR:ave155bpm,max165bpm) Cad93 RI1min
VO2max 2mins 343W(HR:ave158bpm,max171bpm) Cad91 RI1min
VO2max 2mins 336W(HR:ave162bpm,max174bpm) Cad91 RI2mins
Anaerobe 8×20secs(RI10secs) ave.263W

Run menu 19:00-20:00
up 20mins jog
interval 7×1000m(3'42,40,41,41,43,43,44)

posted by Hiro at 21:30| 愛知 ☀| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月14日

Swim 2,250m

I swam this early morning. Then it began raining. I did rope jump at lunch time.

Swim menu 6:53-7:45
up 400
HU 8×50
BuBufr 8×75
HUfr 8×75
S 10×25
total 2,250m

posted by Hiro at 22:44| 愛知 ☁| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年11月13日

Jog 8km

I jogged in the early morning. It was too cold.

posted by Hiro at 23:29| 愛知 ☀| Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする