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Training Log Archive: veinbuster

In the 7 days ending Nov 24:

activity # timemileskm+m
  flexibility7 5:14:00
  Cardio4 3:59:19
  weight training3 2:02:00
  Total14 11:15:19

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Sunday Nov 24 #

7 AM

flexibility 46:00 [1]

2 PM

Cardio (Tacx/Bacchetta ) 59:45 intensity: (44 @1) + (22 @2) + (5:41 @3) + (16:40 @4) + (36:18 @5)
ahr:148 max:156 shoes: Specialized S Works Mountain

Another try at recording 2 laps of the Austin 12hr course. This time successfully saved, though I did miss programming in one descent in the second lap. The result is extending a 4% climb by a few hundred metres instead of taking a 5% descent - close enough for my purposes. The net climb is still 250m, with a total ascent of 410m rather than an actual 200m. The difference would probably give me a few minutes a lap to package up for periodic breaks n the actual course.

A bit quicker than yesterday and with a lower heart rate.

Trainer metrics 20km, 410m ascent

Forgot to check power.

Saturday Nov 23 #

6 AM

flexibility 45:00 [1]

7 AM

weight training 46:00 [2]

Day 3 soloflex

Friday Nov 22 #

7 AM

flexibility 46:00 [1]

1 PM

Cardio (Tacx/Bacchetta ) 1:02:26 intensity: (39 @1) + (24 @2) + (2:24 @3) + (14:06 @4) + (44:53 @5)
ahr:151 max:160 shoes: Specialized S Works Mountain

2 laps of the Austin 12 hr course. I guess I don’t save workouts often enough because somehow the workout got lost so I’ll have to set it up again. I had a net elevation of over 300m, which would only work in an Escher loop.

Trainer 20km and about 400m of ascent.
Max power 280

Thursday Nov 21 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights
2 PM

Cardio (Tacx/Bacchetta ) 1:15:08 intensity: (33 @1) + (55 @2) + (1:25 @3) + (18:19 @4) + (53:56 @5)
ahr:150 max:159 shoes: Specialized S Works Mountain

I wanted to program in the elevation for the Austin 12hr loop. I had too much detail to really get it input while riding so will need to collapse the detail some. I ended up doubling the ascent on the 10km loop to a bit over 200m. This in my first interval.

Second interval is getting Highwood Pass loaded.

I then went up the first 13km of the climb. Interval 3 is the relatively flat start. 4 is the first long step up. 5 is a plateau. 6 is the second long step up. I skipped the third step up.

Trainer distance 23km, ascent something over 500m - quite a bit for me in an hour.

Max power 307 watts.

Wednesday Nov 20 #

5 AM

flexibility 37:00 [1]

Tuesday Nov 19 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 35:00 [2]

Day 1 soloflex and free weights

Monday Nov 18 #

8 AM

flexibility 49:00 [1]

Slow start today.
Struggling a bit with holding position on the toes of one foot.
3 PM

Cardio (Tacx/Strada) 42:00 intensity: (52 @1) + (1:28 @2) + (5:32 @3) + (10:27 @4) + (23:41 @5)
ahr:148 max:163 shoes: Specialized S Works Mountain

Test of the trainer setup, which is often a bit fussy. This time everything pretty much worked first try. Cadence dropped out a couple of time early, but I think I got that sorted.

Power seemed a bit low, but I was running in slope mode so can’t directly compare to last year. I plan to program in the elevation for the Austin 6/12hr loop. Today I just climbed the elevation expected for one lap of the 10km loop.

First interval I added a gear each of 4 km, then went to the start gear for 1 km. Second interval I increased slope by 1% each kilometres. I was happy to maintain my speed as I upped the slope to 4%.

Third interval I went with gear changes again.

14.8km and 104m of elevation according to the trainer.
Max power 236 watts.

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