6 18 2011 Kissena Speed Endurance training

Gym in the morning for an hour and a half, below is a typical Saturday workout:
-Warm up on the spin bike for ten minutes
-10 push ups
-4 sets of 5 reps plyometric pushups
-200 sit ups / crunches
-Lots of stretching - you lose flexibility as you get older, also strength training makes muscles contract.
-Plyometric jumps - 100 jumps of squat jumps, split squats, lateral jumps, one leg jumps
-5 sets of 4 reps wide arm pull ups
-4 sets of 8 reps bench press - 135 lbs
-4 sets of 8 reps horizontal pulls - 100 lbs

Track in the afternoon:

Position: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Tiemeyer Track bike

Front Wheel: Mavic Ellipse Clincher
Front Tire:Vittoria Open Corsa CX 23mm

Rear Wheel: Mavic Ellipse Clincher

Rear Tire: Vittoria Open Corsa CX 23mm
Bars: Deda drop bars 
Pedals: Shimano DurAce PD-7900 SPD-SL
Seat Post: Thompson Alum zero offset
Saddle: Fizik Gobi xm wing flex
Data recorder: Garmin Edge 305
Warm up gear: 48 x 15 = 86"
Training gear: 48 x 15 = 86"
Riders at track: 6 

40 lap incremental warm up behind the motor in 48x15=86 inch gear.

Flying 200 meter number one behind the motor in 48x15=86 inch gear

Flying 200 meter number two behind the motor in 48x15=86 inch gear.

Standing 400 meter number one in 48x15=86 inch gear, time = 32.34 seconds

Standing 400 meter number two in 48x15=86 inch gear, time = 32.84 seconds

Flying 400 meter in 48x15=86 inch gear, time = 28.70 seconds

25 lap warm down behind the motor in 48x15=86 inch gear

Weather:
Temp = 86 F
Humidity = 47%
Wind = 8 mph west
Dew point = 58 F