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Attackpoint - performance and training tools for orienteering athletes

Training Log: gregorysorensen

In the last 7 days:

activity # timemileskm+ft
  Mod Bike6 10:21:39 208.14(20.1/h) 334.97(32.3/h)
  Weights1 1:20:00
  Total7 11:41:39 208.14 334.97
averages - sleep:7 weight:177.1lbs
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Sunday Aug 19 #

5 AM

Mod Bike (mod bike) 2:00:00 [3] 40.78 mi (20.4 mph)
ahr:129 max:152 slept:7.0 weight:178lbs

King Peak is 4x18-minute over-under intervals with 90-second valleys at 80% FTP and 3-minute peaks that ascend to either 95% or 100% of your FTP.

Endurance intervals between the over-unders fall at 60% FTP and are 12 minutes long.

Well I thought my legs would feel stronger but they did not, plus lots going on right now, so focus is thrown out the window too. Just trying to pedal and break a sweat.

Saturday Aug 18 #

5 AM

Mod Bike (mod bike) 2:45:00 [3] 56.51 mi (20.5 mph)
ahr:130 max:149 slept:7.0 weight:175.4lbs

Balcony -1 is 2.75 hours of aerobic Endurance ranging from 50-80% FTP making it easy in intensity but difficult in its duration.

Tough workout sitting on the trainer for nearly 3hr. I like the power targets but still have a hard time dialing back in when reducing watts and trying to maintain a high cadence.

Friday Aug 17 #

5 AM

Mod Bike (mod bike) 1:25:00 [3] 28.17 mi (19.9 mph)
ahr:133 max:144 slept:6.75

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Phone shut off, had to restart the TR Program. All good, legs felt little tired but not to bad. Probably because I've backed off running and swimming a little.

Thursday Aug 16 #

6 AM

Mod Bike (mod bike) 1:30:00 [3] 31.13 mi (20.8 mph)
ahr:135 max:162 slept:7.25 weight:178lbs

Huxley +1 is 4 sets of 3x3-minute Attack and Recover intervals that build on the brutality of Abott. The valleys range from 90-115% FTP for as long as 2.5 minutes while the surges force you to hold your watts between 135-150% FTP for 15-60 seconds. Very short, 1-minute recoveries separate intervals while 4-minute recoveries separate the sets of intervals.

This ride kept me honest and very challenging. I will incorporate this ride into my workouts along with Dade and Sweet Spot Training sprinkled in. The third part of each interval is hell, I do notice I can hold 350-360 with good spin and control, but once I go above it become very hard and feel myself mashing more. The 135-150% is very hard to reach and you only hold for 15 seconds so I think it's unrealistic with my type of trainer to hit the numbers

Wednesday Aug 15 #

6 AM

Mod Bike (mod bike) 1:16:39 [3] 24.08 mi (18.8 mph)
ahr:117 max:144 slept:6.75

Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick and Pull pedaling drills.

Good recovery ride with heavy legs
9 AM

Weights (weights) 1:20:00 [3]

arms, chest, shoulders, core

Tuesday Aug 14 #

8 AM

Mod Bike (mod bike) 1:25:00 [3] 27.47 mi (19.4 mph)
ahr:131 max:161 slept:7.0

Dade +2 is four sets of 3x2-minute VO2max repeats at 120% FTP.

2 minutes of recovery fall between Intervals and 6 minutes of easy spinning separate each set.

Trying to get use to these intervals, working on my weakness, very tough, just taking it one day at a time.

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