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

Training Log Archive: veinbuster

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  flexibility6 2:45:00
  weight training3 1:48:00
  Mountain bike1 1:47:37 14.88(7:14) 23.95(4:30) 75
  Cardio2 1:14:34
  Walk/hike1 30:00 2.11(14:12) 3.4(8:49)
  Total13 8:05:11 16.99 27.35 75

«»
3:00
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

8 AM

flexibility 27:00 [1]

9 AM

weight training 23:00 [2]

Day 2 free weights - the heavy half of the session
1 PM

Walk/hike warm up/down 30:00 [2] 3.4 km (8:49 / km)

Cool Mrs walkabout before she heads off to visit another parent in another hospital.

Saturday Nov 25, 2017 #

7 AM

flexibility 30:00 [1]

10 AM

Cardio intervals (iFlow/Bacchetta) 42:25 intensity: (47 @1) + (30 @2) + (6:16 @3) + (12:50 @4) + (22:02 @5)
ahr:148 max:176 shoes: DMT road

Another test ride. Today I kept the slope flat to see what kind of power I needed to maintain 25km/hr - turns out just over 100 watts with no wind, which I found surprisingly low.

I did some more power sprints of 15-20 seconds. The first one I thought I had maxed out at 845 on flat, but then I found a bit more and stubbornly pushed over 1000 (ok 1002) which translated to 60 km/hr on the trainer. The problem was that my heart rate stayed elevated after the big push and had a hard time dropping back below 150 even at a very relaxed power level of 100-110.

I suspect my FTP will come in low to start the winter, probably the price I pay for not having many hard miles this year.

Friday Nov 24, 2017 #

7 AM

flexibility 27:00 [1]

8 AM

weight training 46:00 [2]

Day 1 soloflex and free weights
1 PM

Mountain bike (Stumpjumper ) 1:47:37 intensity: (4:49 @1) + (19:24 @2) + (44:40 @3) + (30:56 @4) + (7:48 @5) 23.95 km (4:30 / km) +75m 4:25 / km
ahr:136 max:159 shoes: Specialized Comp mountain

It was too nice out not to take a bike out. I wore an extra layer for the wind and was glad I did.

North along the river to the single track where I took a left turn philosophy in the hope of some different trails revealing themselves. I did find some new patches, but there was a good stretch of hike a bike where trails ended and nothing new seemed to open up. I’ll load the GPS after I stand on my head for a bit and see if it shows something I missed.

There was one little drop that ‘Bent and I had taken that we thought might actually be a creek bed. It was, and I didn’t follow it today as it was quite wet. Not to mention the drop down was quite scary looking when not overgrown.

Coming back on the east side of Rogers Reservoir was extremely sloppy. I’ll probably avoid it until it freezes over and gets a nice cover of snow.

Thursday Nov 23, 2017 #

7 AM

flexibility 30:00 [1]

8 AM

Cardio (iFlow/Bacchetta) 32:09 [4]
ahr:146 max:173 shoes: DMT road

Mostly a checkout of the trainer setup. I put on Sufferfest Angels, but mostly used it for noise and queues.

It took some fussing to get the cadence working. I had left the sensor and wiring strapped on the bike while I had it out this summer and it shifted a bit.

Short bursts felt decent. Three tries: just under 800, near 900, then 945. I did these with a 4% slope and think I could crack 1000 setting a 5% slope. On the last run the trainer said I hit 47.7km/hr which I wouldn’t have thought I could do up a 4% slope. I didn’t time these, but was ramping up for about 10 seconds and holding for another 10.

1 minute felt a bit weak at 330 watts. I think I should be able to hold 400, but maybe I wasn’t doing that for a full minute last year.

Power: avg-144, max-945

Wednesday Nov 22, 2017 #

6 AM

flexibility 31:00 [1]

I’m not sure if I’ve ever logged a sub 3 bout rolling week before.
Back home and back to a normal maintenance schedule.
7 AM

weight training 39:00 [2]

Day 3 soloflex

Monday Nov 20, 2017 #

7 AM

flexibility 20:00 [1]

« Earlier | Later »