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

Training Log Archive: RD Tom

In the 7 days ending Jan 19:

activity # timemileskm+ft
  Stationary Bike5 6:20:48 80.62(4:43) 129.75(2:56)
  Yoga-Stretch3 2:15:00
  Total8 8:35:48 80.62 129.75
  [1-5]8 8:24:11

«»
2:21
0:00
» now
MoTuWeThFrSaSu

Saturday Jan 18 #

5 PM

Stationary Bike (Medium to Hard Effort) 1:05:37 intensity: (2:45 @0) + (3:52 @1) + (8:55 @2) + (41:02 @3) + (9:03 @4) 13.25 mi (4:57 / mi)
ahr:141 max:160 shoes: Salsa-Supremes - Saris M2

Rouvy Yosemite El Portal to Tunnel View 10.43 miles, 823 feet gain, 1% average, 7% max in the last half mile 12.5 mph, 50:16, 121 watts average, max power 213 watts, 1.73 W/kg average, 3.05 W/kg max, 91 rouvy rpm. Rough start, immediately goes to 5% up and I started in way too high a gear. Lots of gear changes due to short ups and downs in most of route. Last mile is touch. I thought having half a mile lead with 2 to go was a safe lead. Rider blew past me just before the end of the 7% section. Worth doing this one again.
Garmin data: ten minute warmup followed by calibration. Coast down time was 3.06 seconds (longest so far). Garmin distance was 10.0 versus 10.4 for Rouvy. Almost all of the ups were ridden in gears that had Garmin speed close to the Rouvy speed and it all felt about right. Downhills, esp steep ones the Rouvy speed was 50 to 100% over the Garmin wheel speed... OK since I was mostly coasting at 50% FTP effort. The 7% at end was an exception. Rouvy speed was about half that of Garmin wheel speed. I did not have the power to go up 7% at 6 miles per hour.

Friday Jan 17 #

Yoga-Stretch 45:00 [1]

10 AM

Stationary Bike (Easy Effort) 1:36:37 intensity: (4:55 @0) + (6:33 @1) + (1:13:23 @2) + (11:46 @3) 20.62 mi (4:41 / mi)
ahr:133 max:143 shoes: Salsa-Supremes - Saris M2

Rouvy Applegate Lake 17.26 miles, 757 feet of gain, 1% avergae, 5% max, long steady grind with small changes, only a few short downhills, 1:21:47, 104 watts average, 152 max watts, 1.49 W/kg average, 2.18 W/kg max, 86 rouvy cadence, 12.7 mph. Intentionally tried to stay in the 130 to 135 bpm range for the whole ride, including the single kilometer climb at 4.8% grade. Finally hit 140-141 on last little grade approaching the finish. Good ride.
Garmin data: Warmup and calibration run about 11 minutes and 2.35 miles total, coast down time 2.89 seconds. Rouvy Applegate Lake Route: 17.9 miles on Garmin speed sensor, 135 avg, 143 max heart rate, Cool down 0.4 miles in about 3 minutes.

Thursday Jan 16 #

11 AM

Stationary Bike (Easy Effort) 1:03:28 intensity: (2:58 @0) + (14:32 @1) + (44:55 @2) + (1:03 @3) 14.0 mi (4:32 / mi)
ahr:128 max:139 shoes: Salsa-Supremes - Saris M2

Rouvy Rogue River Oregon 14.30 miles, 1% average grade, 5% max grade, 538 feet gained, 57:40, 115 watts average, 178 watts max, 1.60 W/kg average, 2.48 W/kg max, 87 rpm ave3rage, 14.9 mph. Took it easy. Watched HR and tried to keep it below 135. Peak was 139 on the 5% grade at about 11.25 miles.
Garmin includes cold calibration coast down 2.5 seconds and a few minutes of cool down after finish.

Wednesday Jan 15 #

Yoga-Stretch 45:00 [1]

12 PM

Stationary Bike (Medium to Hard Effort) 1:05:05 intensity: (35 @0) + (2:04 @1) + (9:47 @2) + (29:37 @3) + (21:08 @4) + (1:54 @5) 16.72 mi (3:54 / mi)
ahr:145 max:166 shoes: Salsa-Supremes - Saris M2

Rouvy Canyonville - 16.08 miles, 393 feet of gain, 0% average, 5% max, 59:20 for new PR, 139 watts average power, 232 watts max power, 1.94 W/kg avg, 3.10 W/kg max 96 rouvy rpm avg, 16.3 mph.
Did NOT intend to do a PR; meant to do a easy effort. Got sucked into holding pace over the little rises in the route. Tried to stay over 16 mph as much as possible, tried to keep under 155 bpm but failed over last 2 miles.
Garmin data 16.12 for course, 59:28 (late clicking the lap button), 16.3 mph, 145 avg bpm, 166 max bpm, 91 cadence avg. After finish, did another 0.6 miles slow cool down to get HR under control. Garmin data and Rouvy data are quite close.

Tuesday Jan 14 #

9 AM

Stationary Bike 1:30:01 intensity: (24 @0) + (44 @1) + (25:11 @2) + (48:18 @3) + (15:24 @4) 16.03 mi (5:37 / mi)
ahr:142 max:159

Monday Jan 13 #

Yoga-Stretch 45:00 [1]

« Earlier | Later »