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

Training Log Archive: RD Tom

In the 7 days ending Jan 12, 2020:

activity # timemileskm+ft
  Stationary Bike6 8:39:48 84.88(6:07) 136.6(3:48)
  Yoga-Stretch2 1:30:00
  Total8 10:09:48 84.88 136.6
  [1-5]8 10:03:26

«»
2:14
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

1 PM

Stationary Bike (Easy to Medium Effort) 1:00:02 intensity: (13 @0) + (2:41 @1) + (5:38 @2) + (30:39 @3) + (20:11 @4) + (40 @5) 15.27 mi (3:56 / mi)
ahr:145 max:162 shoes: Salsa-Supremes - Saris M2

Rouvy Rogue River route - FASTEST RIDE, HIGHEST POWER TODATE.
Cold calibration, about 2.5 coast down.
River Route - 14.30 miles, 1% grade, 5% max, 538 feet of gain, 52:29, 138 watts average power, 251 watts max power, 1.92 W/kg, 3.50 max W/kgm 92 cadence, 16.3 average speed,

Stationary Bike (Easy to Medium Effort) 14:07 [3] 2.61 mi (5:25 / mi)
shoes: Salsa-Supremes - Saris M2

Finished up only to discover that total gain for month was about 50 feet shy of Everest total. Discovered that waiting another day would probably cause me to lose the first 4 miles of gain from Passo Giau. So, jumped back on trained and added:
Red Bull Ring 2.72 miles, 12:46, 12.8 mph, 117 watts average, 88 rpm, 1% average, 7% max, 187 feet of gain, 190 max power, 1.63 W/kg, 2.65 W/kg max. And that made enough gain to complete the Everest task. All that remains is to complete a second Challenge starting Feb 10th.

Saturday Jan 11, 2020 #

12 PM

Stationary Bike (Easy to Medium Effort) 1:55:17 intensity: (58 @0) + (4:29 @1) + (1:12:55 @2) + (36:02 @3) + (53 @4) 15.94 mi (7:14 / mi)
ahr:135 max:151 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge redo of Watereworks Short 5.94 miles, 28:32, 12.5 mph average, 116 watts average, 248 max watts, 89 rpm average, 502 feet of gain, 2% average, 9% max, 1.62 avg W/kg, 3.46 W/kg max,
Short cooldown and calibration, 2.9 seconds coast down.
Rouvy Rundlestone 6.15 miles, 1:16:12, 4.8 mph average, 90 watts average, 83 rpm average, 1400 feet of gain, 4% average, 14% max, 1.25 W/kg avg, 2.97 W/kg max,
Rundlestone was too steep for my power level. Spent gobs of time in 30 x 32 spinning at 85-90+ with Rouvy speed of 2.0 to 3.0 depending on grade.
Waterworks was more fun but I was a bit tired today.

Friday Jan 10, 2020 #

12 PM

Stationary Bike 1:00:02 intensity: (1:05 @0) + (2:12 @1) + (16:29 @2) + (31:30 @3) + (8:46 @4) 9.34 mi (6:26 / mi)
ahr:140 max:157

Thursday Jan 9, 2020 #

1 PM

Stationary Bike (Easy to Medium Effort) 1:41:11 intensity: (3:25 @0) + (4:22 @1) + (23:41 @2) + (1:09:01 @3) + (42 @4) 17.0 mi (5:57 / mi)
ahr:138 max:154 shoes: Salsa-Supremes - Saris M2

Rouvy South Fork of Smith River 13.84 miles in 1:24:58, 102 watts average, 226 watts max, 1.42 W/kg average, 3.15 W/kg max, 87 rpm, 9.8 mph, 1131 feet gained, 2% average, 7% max
Garmin: 17 miles includes 10 minute warmup, Rouvy calibration 2.9 seconds coast down, the Smith River ride and then cooldown to even 17 miles.
Rouvy mile splits: 5:19, 5:05, 5:04, 9:20 climb, 6:43, 4:22, 4:20, 6:00, 6:41, 13:28 climb, 2:32 long down, 4:00, 8:30, 3:46 final 0.84 mi up hill finish.

Wednesday Jan 8, 2020 #

Yoga-Stretch 45:00 [1]

1 PM

Stationary Bike (Rouvy Challenge) 1:29:44 intensity: (49 @1) + (6:30 @2) + (52:14 @3) + (30:11 @4) 15.01 mi (5:59 / mi)
ahr:147 max:157 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge Villes-sur-Auzon - Monieux 13.90 miles, 1:24:31, 9.9 mph, avg power 114 watts, 191 max power, 88 rpm, 1452 feet of gain, 2% average, 6% max, 1.59 W/kg, max 2.66 W/kg. Best ride so far. Most of ride was in middle ring and middle cassette cogs. Slowest speed 3 mph and that only briefly a couple times, probably on gear shifts.
Garmin 15.1 miles includes about a mile of cool down. 10 mph average, 88 cadence avg, 147 avg bpm.

Monday Jan 6, 2020 #

Yoga-Stretch 45:00 [1]

7 PM

Stationary Bike (Rouvy Challenge) 1:19:25 intensity: (41 @0) + (6:25 @1) + (19:59 @2) + (44:33 @3) + (7:47 @4) 9.71 mi (8:11 / mi)
ahr:139 max:161 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge ride Nice to Col d'Eze, 6.2 miles, 1:13:34 for 5.1 mph avg, 105 average watts, max power 201 watts, 84 rpm estimated, 1600 ft of climb, 5% average, 11% max. Rouvy Mile Splits: 17:55, 15:15, 8:34, 13:04, 13:34, 5:15 for final 1.2 miles.
Garmin. No warmup, no calibration, just an easy start, steady middle and hard finish on last mile was flatter.

« Earlier | Later »