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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: veinbuster

In the 7 days ending Oct 11:

activity # timemileskm+m
  flexibility7 5:23:00
  Road cycle3 4:01:49 66.84(3:37) 107.57(2:15) 652
  Mountain bike1 2:48:51 34.8(4:51) 56.01(3:01) 357
  weight training3 2:00:00
  Walk/hike1 40:00 2.36(16:56) 3.8(10:32)
  Total15 14:53:40 104.01 167.39 1008
averages - rhr:47

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Sunday Oct 11 #

7 AM

flexibility 47:00 [1]

2 PM

Walk/hike 40:00 [2] 3.8 km (10:32 / km)

Turkey is cooking leaf walk with Mrs

Saturday Oct 10 #

6 AM

flexibility 42:00 [1]

7 AM

Road cycle (Basso) 1:29:25 intensity: (1:22 @1) + (15 @2) + (57 @3) + (5:46 @4) + (1:21:05 @5) 44.29 km (2:01 / km) +22m 2:01 / km
ahr:156 max:168 shoes: D2 2D

It was quite windy, but I went out it what might be one of the last sleeveless temperature days of the year. My only objective was to practice maintaining a decent power level over a longer period. I set a target of 160 watt average into the wind and a 150 watt average with the wind.

My heart rate stayed mostly in the 153-160 range and it felt like I could ride at that level of effort for quite a while. I think 150 would be high to sustain over a 12 hour race, but might work for a 6 hour.

I did set a new post DVT best for 40km, which was nice given that I wasn't really putting in a TT level effort. I might tackle that time next summer, but perhaps only every second week.

I bailed after that to get Mrs to the market before my fancy donuts were scheduled to arrive.

Friday Oct 9 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 41:00 [2]

Day 3 soloflex

Thursday Oct 8 #

7 AM

flexibility 47:00 [1]

11 AM

Mountain bike (Giro) 2:48:51 intensity: (8:55 @1) + (25:14 @2) + (44:59 @3) + (1:05:18 @4) + (24:25 @5) 56.01 km (3:01 / km) +357m 2:55 / km
ahr:138 max:161 shoes: Specialized S Works Mountain

I hadn’t ridden to Spirit Tree yet this year, so with rain forecast to wait until 3pm, I decided I had time to pick up some Pumpkin Cider for Bazil’s parents.

I missed the turn for where I meant to park so started a bit closer to the cidery than usual. The ride out was relaxed. When I stopped for a text chat with Flight, an old guy caught me and wanted to learn more about the recumbent and noted that it was “pretty fast”. When I got to Spirit Tree, another guy stopped by to learn about the bike.

I went in to get a snack and some cider and as I packed up my trunk it started to rain. Too bad I hadn’t repacked my rain jacket after having gotten the bike back from a loan out. I did put my vest back on and walked under a shelter to eat a pumpkin tart. I could see blue in the sky so stayed hopeful.

As soon as the rain stopped, I hopped on to the soaked seat for the return. I thought I would make the most of the break and started at a brisk pace. About a third of the way back, it started to pour and I got wet fast enough that there was no point in rushing. About 10km later the rain stopped for long enough that I got the bike back on the truck. Safe inside for the third shower, but cold and wet by the time I got home.

The weather did play havoc with my altimeter. The chart shows a much bigger climb than the trail actually has, and then a big drop to Holland Marsh level. Attackpoint usually corrects that sort of thing, but must not have trail specifics.

Wednesday Oct 7 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 39:00 [2]

Day 2 soloflex and free weights

Tuesday Oct 6 #

7 AM

flexibility 47:00 [1]

3 PM

Road cycle (Giro) 24:57 intensity: (4:51 @1) + (15:24 @2) + (4:42 @3) 9.76 km (2:33 / km) +108m 2:25 / km
ahr:123 max:135 shoes: Specialized Comp mountain

Just a setup ride after getting the Giro back from loan to Ride4Real for the last 4 weeks.

Next up a chain lube.

Monday Oct 5 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights
9 AM

Road cycle (Basso) 2:07:27 intensity: (6:21 @1) + (9:23 @2) + (23:16 @3) + (34:10 @4) + (54:17 @5) 53.52 km (2:23 / km) +522m 2:16 / km
ahr:145 max:171 shoes: D2 2D

A bit chilly for the first hour at 8C, but the wind wasn’t too bad and I had frequent sunny a nice fall ride in the hills.

I focused on maintaining a reasonable power level in all intervals. I think 140-150 watts might be sustainable for a 6 hour race, though no guessing when those might be running in a jurisdiction I’m willing to visit in the next year.

I just looked at average power while riding, but saw after the ride that each interval had a hill that took my power up into the 350-400 watt range. Not huge power, but it is satisfying to know I can push to that level without ratcheting my heart rate up.

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