Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: veinbuster

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  flexibility31 25:45:00
  Cardio13 12:43:22 183.88(4:09) 295.93(2:35)
  weight training14 9:23:00
  Total57 47:51:22 183.88 295.93

«»
2:25
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2021 #

8 AM

flexibility 51:00 [1]

9 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

Saturday Jan 30, 2021 #

7 AM

flexibility 46:00 [1]

Cardio (Tacx/Strada ) 1:22:10 intensity: (1:37 @1) + (3:08 @2) + (18:57 @3) + (58:27 @4) + (1 @5) 40.29 km (2:02 / km)
ahr:140 max:150 shoes: D2 2D action blue road

Steady moderate power, varied resistance about every 10 minutes.

In the second half I practiced respiration and found, at this power level, I could quickly drop my heart rate 10 bpm by breathing deeply.

Friday Jan 29, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 37:00 [2]

Day 3 soloflex

Worst dips ever. It was a bit odd, because m shoulder feels better than Wednesday. I just couldn’t control the slow drop...pretty much a fail.
12 PM

Cardio (Tacx/Strada ) 42:21 intensity: (2:54 @1) + (6:15 @2) + (18:22 @3) + (10:29 @4) + (4:21 @5) 20.75 km (2:02 / km)
ahr:136 max:161 shoes: D2 2D action blue road

Mostly an easy spin.

I tossed in 5 power bursts, targeting 700 watts (800 per trainer). In the second, I geared up too soon and couldn’t get the cadence up. I stayed on the middle ring for the others.

I did set new bests for 1, 2 & 5 second power. At least since I’ve been recording it on the bike.

Thursday Jan 28, 2021 #

8 AM

flexibility 51:00 [1]

1 PM

Cardio (Tacx/Strada) 45:51 intensity: (55 @1) + (1:00 @2) + (5:21 @3) + (8:29 @4) + (30:06 @5) 14.86 km (3:05 / km)
ahr:153 max:170 shoes: D2 2D action blue road

Sufferfest: the rookie

Minimal warmup and then 3 x 10 minute race segments with decent recovery periods between them.

Trainer average power 174

Wednesday Jan 27, 2021 #

7 AM

flexibility 53:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Knee is stable, but my right shoulder is troubling, to the point I can’t sleep on my right side, which is best for my night time respiration.

Today was shoulders, and most of the exercises went well. One with a compound rotation with a little 10lb dumbbell was quite uncomfortable.

Tuesday Jan 26, 2021 #

7 AM

flexibility 53:00 [1]

11 AM

Cardio (Tacx/Strada) 1:27:31 intensity: (45 @1) + (2:01 @2) + (6:24 @3) + (20:38 @4) + (57:43 @5) 26.55 km (3:18 / km)
ahr:152 max:166 shoes: D2 2D action blue road

Sufferfest: it seemed like a good idea at the time 3/4 of it

This video is a bunch of long climbs. My legs just weren’t feeling it today, so rather than push it, I bailed after an hour of climbing rather than re stress my knee.

Trainer average power 169

Monday Jan 25, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 36:00 [2]

Day 1 soloflex and free weights

Sunday Jan 24, 2021 #

8 AM

flexibility 50:00 [1]

1 PM

Cardio (Tacx/Strada ) 34:02 intensity: (39 @1) + (39 @2) + (3:00 @3) + (6:36 @4) + (23:08 @5) 11.45 km (2:58 / km)
ahr:157 max:174 shoes: D2 2D action blue road

Sufferfest: half is easy

A bunch of sprints. Intervals 2&4 are 20 x 15 sec sprint, 15 sec recovery.
I was happy to see a 10 minute average heart rate of 170 and still feeling pretty good.

Very good short workout.

Trainer average power 174, close to pedal 171 at sprint cadence

Saturday Jan 23, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

Cardio (Tacx/Strada ) 50:24 intensity: (54 @1) + (3:17 @2) + (5:27 @3) + (12:31 @4) + (28:15 @5) 25.05 km (2:01 / km)
ahr:147 max:162 shoes: D2 2D action blue road

Planned a relaxed spin after 10 days off the bike. A few cadence bursts and some minor resistance changes to mix thing up.

My knee feels pretty good, just some ‘normal’ soreness.

And I finally have something real to train for. I signed up for another virtual Ride to Conquer Cancer. If weather is half decent, I think I’d like to try for a double century. Hopefully we are opened enough to have bathroom facilities open by early June.

Friday Jan 22, 2021 #

7 AM

flexibility 51:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Jan 21, 2021 #

7 AM

flexibility 52:00 [1]

3 PM

Note

I had planned on a spin today, but my knee was sore after spending the morning up and down a ladder, twisting around while painting...so deferred.

Wednesday Jan 20, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

After a full week off the bike, my knee has some residual soreness, but it feels more like a bruise on the front rather than massive connective tissue stress. I might ease back into some cardio.

Interesting to watch the changing of the guard begin in DC. Air Force One on its way to Florida. Biden on his way to church.

Tuesday Jan 19, 2021 #

7 AM

flexibility 50:00 [1]

Monday Jan 18, 2021 #

8 AM

flexibility 48:00 [1]

1 PM

weight training 39:00 [2]

Day 1 soloflex and free weights

Sunday Jan 17, 2021 #

7 AM

flexibility 50:00 [1]

Saturday Jan 16, 2021 #

8 AM

flexibility 49:00 [1]

Friday Jan 15, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 43:00 [2]

Day 3 soloflex

I even remembered to dismount dips and pull ups on the left foot only. Right knee is stiffer than yesterday.

Thursday Jan 14, 2021 #

7 AM

flexibility 51:00 [1]

Ongoing stress in my right knee has me thinking I should try to take a week off the trainer.

Wednesday Jan 13, 2021 #

8 AM

flexibility 46:00 [1]

9 AM

weight training 42:00 [2]

Day 2 soloflex and free weights

Tuesday Jan 12, 2021 #

7 AM

flexibility 53:00 [1]

1 PM

Cardio (Tacx/Strada ) 1:00:24 intensity: (1:17 @1) + (3:42 @2) + (4:22 @3) + (10:26 @4) + (40:37 @5) 19.34 km (3:07 / km)
ahr:150 max:169 shoes: D2 2D action blue road

Sufferfest: violator

64 sprints of 5-15 seconds with recovery 5-90 seconds. Recoveries got shorter as the sprints progressed. 2 larger 3 minute recoveries after a bunch of sprints.

This is a really good workout. The last 10 or so sprints were getting to be a challenge to get up to speed fast. Most of my sprint was leg speed - I just added one gear and spun like crazy.

Trainer average power 166

Monday Jan 11, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights

Sunday Jan 10, 2021 #

8 AM

flexibility 47:00 [1]

12 PM

Cardio (Tacx/Strada) 55:56 intensity: (8:25 @1) + (8:30 @2) + (38:01 @3) + (1:00 @4) 27.63 km (2:01 / km)
ahr:129 max:141 shoes: D2 2D action blue road

140 watt spin, varying resistance every 10 minutes.

This seems to be the power level that keeps my heart rate in its endurance space. Cadence much below 70 is very hard to keep the power down. Cadence over 85 tends to ramp up the heart rate. That might be all I need to know for a 12 hour.

Saturday Jan 9, 2021 #

8 AM

flexibility 50:00 [1]

12 PM

Cardio (Tacx/Strada ) 1:04:10 intensity: (42 @1) + (2:03 @2) + (8:49 @3) + (8:34 @4) + (44:02 @5) 20.99 km (3:03 / km)
ahr:154 max:170 shoes: D2 2D action blue road



Trainer average power 181

Friday Jan 8, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 48:00 [3]

Day 3 soloflex
Some longer sets.
Funny exactly the same time as flexibility today.

Thursday Jan 7, 2021 #

7 AM

flexibility 52:00 [1]

1 PM

Cardio (Tacx/Strada ) 1:00:38 intensity: (1:04 @1) + (4:33 @2) + (7:26 @3) + (19:44 @4) + (27:51 @5) 30.46 km (1:59 / km)
ahr:145 max:157 shoes: D2 2D action blue road

Planned on an easy spin at 140watts, but my legs seemed to want to go at 150 so I went with that.

Varied resistance every 10 minutes. Ended up at intensity 5 with low resistance and relatively high cadence and then stuck there. Quick recovery dropping the power level though.

Wednesday Jan 6, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights
12 PM

Cardio (Tacx/Strada ) 46:50 intensity: (2:12 @1) + (3:48 @2) + (4:50 @3) + (12:16 @4) + (23:44 @5) 15.51 km (3:01 / km)
ahr:149 max:172 shoes: D2 2D action blue road

Sufferfest: a very dark place

5 x 4 min VO2max

Trainer average power 175

Tuesday Jan 5, 2021 #

7 AM

flexibility 54:00 [1]

A bit of extra strength since an early blood test means no second exercise today.

Monday Jan 4, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights
4 PM

Note

Our neighbours are making good use of the snow on our hill this winter. Daily snowboard runs. They trimmed the branches on their pines so they could walk up in less snow and periodically transfer snow from their garden to the preferred run on the hill.

Sunday Jan 3, 2021 #

7 AM

flexibility 51:00 [1]

12 PM

Cardio (Tacx/Strada ) 40:43 intensity: (1:02 @1) + (3:00 @2) + (3:26 @3) + (6:42 @4) + (26:33 @5) 13.59 km (3:00 / km)
ahr:150 max:169 shoes: D2 2D action blue road

Sufferfest: revolver

15 x 1 minute 230 watts, 1 minute recovery

Trainer average power 170

Saturday Jan 2, 2021 #

8 AM

flexibility 46:00 [1]

9 AM

weight training 39:00 [2]

Day 3 soloflex

Friday Jan 1, 2021 #

7 AM

flexibility 53:00 [1]

11 AM

Cardio (Tacx/Strada ) 1:32:22 intensity: (1:40 @1) + (2:11 @2) + (7:54 @3) + (18:16 @4) + (1:02:21 @5) 29.46 km (3:08 / km)
ahr:153 max:173 shoes: D2 2D action blue road

Sufferfest: blender

5 road race segment
3 x 6 attacks
3 x 4 minute TT

Average trainer power 166

« Earlier | Later »