Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ganderson

In the 30 days ending Sep 30, 2009:

activity

time

miles

cycling

16:07:35

303.95

(3:11)

489.16

(1:59)

back and biceps

3:18:00

Total

19:25:35

303.95

489.16

averages - sleep:8.1 weight:170.8lbs

2:23

0:00

» now

Wednesday Sep 30, 2009 #

cycling 35:00 [3] 18.5 km (1:54 / km)
ahr:135 max:148 weight:170lbs

decent ride on the trainer. the heart rate was a littel high for most of the ride and even racing a bit for the rest of the day. i noticed it come down a bit as the evening rolled around, but it was definitly going a littel quicker then normal. the rest of me felt fine, so no explanation for the h rate being high. the level of ride was around a three, but the pace i was at i can recall being around a heart rate of maybe 135 +, not often in the high 140's.

Tuesday Sep 29, 2009 #

cycling 25:00 [2] 13.0 km (1:55 / km)
ahr:120 max:126 slept:8.0 weight:170lbs

not much to put down. not great sleeps in the past week. have managed a couple gym workouts which is good and the cycling time is decreasing. hope to ride in to work this weekend to get some km's. today was just a spin and ended off with some higher intensity rpm's.

Monday Sep 28, 2009 #

back and biceps 45:00 [3]

upper body work out.

cycling 7:00 [2] 2.5 km (2:48 / km)
slept:7.5 weight:169lbs

light warm up on the bike prior to lifting

Sunday Sep 27, 2009 #

cycling 30:00 [3] 18.0 km (1:40 / km)
ahr:125 max:130

spin work out to workout the kinks from the queens weekend. felt pretty good even tho sleep was limited.

Friday Sep 25, 2009 #

cycling tempo 20:00 [2] 13.0 km (1:32 / km)
ahr:158

Thursday Sep 24, 2009 #

cycling 20:00 [3] 11.0 km (1:49 / km)

back and biceps 20:00 [3]

Wednesday Sep 23, 2009 #

cycling tempo 40:00 [3] 22.0 km (1:49 / km)

Tuesday Sep 22, 2009 #

back and biceps 20:00 [3]

Monday Sep 21, 2009 #

back and biceps 20:00 [3]

Saturday Sep 19, 2009 #

cycling tempo 45:00 [3] 22.0 km (2:03 / km)
ahr:128 max:133 slept:9.0 weight:171lbs

did an aero workout today inside. a little slight pain in my right knee when i stood up. after the workout no problems. never had the pain before, but seems ok. very bad week for training. busy at work and also at home.

Thursday Sep 17, 2009 #

cycling tempo 1:11:30 [3] 34.6 km (2:04 / km)

ride into work. j counter to locks to abbt d to 15. slowed the pace down a bit

Wednesday Sep 16, 2009 #

cycling tempo 1:05:00 [3] 36.0 km (1:48 / km)
slept:7.5 weight:172lbs

rode in j. counter over the locks. abbey dawn to hwy 2. good ride. it was cool this morning. i overdressed for sure. the wind was really blowing easterly so it was only at my back for a short time. nice to get a ride in after the short spin at home earlier in the week and then the two missed days.

Tuesday Sep 15, 2009 #

Note
(rest day)

day shift. so busy wasn't able to get a workout in. not too happy about it either.

Monday Sep 14, 2009 #

cycling tempo 30:00 [2] 15.0 km (2:00 / km)
slept:8.0 weight:172lbs

light spin on the trainer. not much to say.

back and biceps 15:00 [2]

did some chin ups/ pushups and sit ups while home with Madeleine. she never went for a sleep so wasnt' able to get a quality ride in. so combined the two for a 45 min workout.

Sunday Sep 13, 2009 #

Note
(rest day)

Saturday Sep 12, 2009 #

cycling long 2:07:35 [4] 64.6 km (1:58 / km)
slept:9.5 weight:171lbs

rode with chucks boys. slow ride out with wind at backs. much faster pace on way home which i enjoyed. the wind was brutal but our time in was pretty quick. i was done tho when i got home. great ride overall. a littel too slow heading out tho.

Friday Sep 11, 2009 #

cycling 35:00 [3] 17.0 km (2:04 / km)
ahr:130 max:147 slept:8.0 weight:172lbs

2nd half of spinervals hillacious. good workout. toned it down just a bit as i'm riding with chuck and his crew tomorrow for a longer ride and most likely heading east, so hwy 2, lots of hills. looking forward to it. not a great sleep the night before and felt sluggish in the morning. just a tinge run down, but we've been busy with work and at home. still had a good workout tho.

Thursday Sep 10, 2009 #

cycling 35:00 [3] 18.0 km (1:57 / km)
ahr:132 max:152 slept:8.0 weight:171lbs

1st half of hillaious video. two sets of 8 mins steady climb. good workout managed a decent base and kept the heart rate at a steady avereage.

Wednesday Sep 9, 2009 #

cycling tempo 35:00 [3] 17.0 km (2:04 / km)
ahr:128 max:131 slept:8.0 weight:171lbs

managed a spinervals aero base training session. just 35 mins before work. first time doing it and unfortunately not able to do the whole video, but what was finished was a good workout. all cadence and managed to keep the rpm's up around 85 to 100 at times. do same the next two days and then hopefully pull off my first 100 km ride saturday morning with chuck and his buddies.

Tuesday Sep 8, 2009 #

back and biceps 30:00 [2]

bowflex

Monday Sep 7, 2009 #

cycling tempo 1:07:00 [3] 34.68 km (1:56 / km)
slept:8.5 weight:173lbs

cold start to the day. I left around 630 as the day was just starting to see light. went similar route as last week taking sydenham rd. to burbrook, but went cole hill to unity and montreal across teh locks and just on 15 in as i was short for time. felt heavy to start but kept a really good pace on 15 to barriefield of 40 km/h. my diet in the last bit has been terrible with lots of beer drinking and i just don't feel as fit as i did earlier in the summer.

Sunday Sep 6, 2009 #

cycling warm up/down 56:30 [2] 26.0 km (2:10 / km)
slept:8.5 weight:171lbs

hard day yesterday, i kept the pace resonable and just stuck to town. i rode up j counter cut thru downtown and returned home from front and day's rd's. easy ride. perfect temp. out.

Saturday Sep 5, 2009 #

cycling long 2:23:00 [4] 67.68 km (2:07 / km)
slept:9.0 weight:169lbs

a bit of a mixed up ride. hooked up with chuck and his pals. suppose to be at 8, chuck showed up and it was for 9, so chuck and i did a quick ride and then i went to bath withthe group of 4, then back into town on my own. the wind was deadly coming home, rightin the face the whole way.i was toast and i'm still feeling the burn in the legs tonight (8pm). it was great to get out with a group of riders. i had fun. still maintained a decent pace although it was windy.

Thursday Sep 3, 2009 #

cycling tempo 45:00 [2] 21.0 km (2:09 / km)
ahr:133 max:140 slept:6.5 weight:170lbs

watched video, did indoor ride. both of us working opposites this week. might be able to sneak in a couple outdoor rides this weekend and next and that'll probably be the end with the shorter days in the am.

Wednesday Sep 2, 2009 #

back and biceps 48:00 [3]

did a full body workout, some abs. it was the first time i used the gym at work in a bit and did weights. i'm paying for it now. body is still sore (putting entry in 2 days late) and i didn't realize how much strenght i've lost up top after sticking to the bike all summer. i was using my usual weight for bench press and arm curls and i was stuggling. think i'm going to have to start making it a point of doing weights 2-3 times a week to build it back up.

Tuesday Sep 1, 2009 #

cycling 35:00 [2] 17.6 km (1:59 / km)
slept:8.0 weight:170lbs

nothing high intensity. just basically a cadence workout to get the heartrate up and to get the legs going. i'm pretty sure i switched up the gears a couple times and that was it. i found the time went by slow as a result of just sitting on the bike and pedalling instead of doing a spinervals workout as your always doing something, the time goes by faster. it was nice tho just to pedal without any real intensity.

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