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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Jan 21, 2018:

activity # timemileskm+m
  Cycling - turbo 4 4:30:00
  Walking1 2:09:50 3.84(1.8/h) 6.18(2.9/h) 290
  Conditioning1 1:15:00
  Running1 1:12:57 6.58(5.4/h) 10.59(8.7/h) 294
  Total7 9:07:47 10.42 16.77 584
  [1-5]7 8:11:59

» now

Sunday Jan 21, 2018 #

5 PM

Cycling - turbo 1:00:00 intensity: (20:20 @1) + (4:39 @2) + (14:09 @3) + (17:56 @4) + (2:56 @5)
ahr:121 max:152

Jepson consists of 4x8-minute intervals between 95-99% FTP including 3x5-second sprints at 150% FTP.

4 minutes of recovery fall between each interval.

The bulk of these intervals targets muscular endurance by training you to push the pedals hard for sustained periods of time, but about every 2 minutes the emphasis very briefly shifts to improving muscle fiber recruitment, i.e. how much of your existing muscle mass contributes to turning the pedals.

These short bursts of high power also serve to break up the monotony of the intervals while cultivating the ability to quickly and forcefully change speeds and then abruptly return to a high, sustained power output.

Very sweaty!

1Active Recovery00:20:2000:20:2032.5%1117
 Sweet Spot00:11:37 18.6%187201
5VO2 Max00:01:4300:02:562.7%225257
 Anaerobic00:01:13 1.9%2573000

Saturday Jan 20, 2018 #

9 AM

Walking 2:09:50 intensity: (55:39 @0) + (1:14:11 @1) 6.18 km (2.9 kph) +290m

Time putting out signs and a little clearance of vegetation.

Actual time was actually a little longer as I forgot to start the watch. Should probably add about 20mins so it would normally take 2hr 30m of walking after parking the car.

1 PM


Craig yr Allt Winter Fell Race - Race Director

Went well. 92 runners this year which is down from previous years due to weather.

Results, report & piccies:

A big thanks to Magic for cutting back the brambles. I got lots of comments about this from the racers. Cheers fella.

Friday Jan 19, 2018 #

7 PM

Cycling - turbo 1:00:00 intensity: (8 @0) + (35:10 @1) + (4:17 @2) + (24 @3) + (1:02 @4) + (18:59 @5)
ahr:117 max:155

Mills consists of 3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

3-minute recoveries fall between intervals and 6-minute recoveries separate the sets.

By working at very high percentages of pVO2max (power at peak aerobic uptake) which is well above FTP, riders can see tremendous improvements in both aerobic and anaerobic power, all in very little time.

Not only can VO2max repeats improve VO2max itself, they can have positive effects on muscle endurance and most importantly aerobic endurance capabilities which is especially important for riders working on a very limited amount of weekly training hours.

In far less time than that required by traditional base training, riders can develop aerobic capabilities on par with those gained via long hours of long, slow distance - little time, high stress, comparable adaptation.

The objective here is repeatable power output such that you finish each interval... barely.

Tough leg burning one!

1Active Recovery00:35:1000:35:1056.2%1117
 Sweet Spot00:00:15 0.4%187201
5VO2 Max00:12:4800:18:5920.4%225257
 Anaerobic00:06:11 9.9%2573000

Thursday Jan 18, 2018 #

5 AM

Cycling - turbo 1:30:00 intensity: (1 @0) + (32:58 @1) + (5:12 @2) + (40:09 @3) + (9:11 @4) + (2:29 @5)
ahr:117 max:139

Clark is 6x8-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force stomps.

3 minutes of recovery separate intervals.

Clark's primary goal is to further muscular endurance by improving glycogen storage capacity, lactate tolerance, and the capacity for more intense workouts later on while increasing power output at moderate intensities.

Additionally, Clark aims to increase force capability - how hard you can push the pedals - while seated as well as standing.

After the initial, high-force, big-watts stomps, you'll settle into a pace well below FTP but one which requires a fair amount of focus to maintain.

Cadence during the stomps is extremely low at first and could wind up as high as 80rpm assuming your joints can handle it.

Then you'll shift into a manageable gear and ride at 90+rpm for the remainder of each interval.

1Active Recovery00:32:5800:32:5852.6%1117
 Sweet Spot00:29:34 47.2%187201
5VO2 Max00:00:2500:02:290.7%225257
 Anaerobic00:02:04 3.3%2573000

Wednesday Jan 17, 2018 #

6 PM

Conditioning 1:15:00 [1]

Gym strength and conditioning

Mountain climbers - 2 x 50
Russian twists
Press ups
Tricep dips
Bicep curls
Shoulder press
Side plank and lift dumb bell with free hand
Single leg squats
Farmers walk
Step ups 20'
Dumbbell press on ball
Hitler's Dog

Stretches inc:
Hip flexor
Sit down hamstring
many more

Tuesday Jan 16, 2018 #

6 PM

Cycling - turbo 1:00:00 intensity: (19:43 @1) + (2:16 @2) + (10:37 @3) + (26:27 @4) + (57 @5)
ahr:122 max:148

Donner is 3x12-minute Threshold repeats which undulate between 95-99% FTP and 6-minute recoveries separate the intervals.

Donner's primary aim is to increase higher-muscular endurance, also referred to as strength endurance.

Over time, the ability to work harder without accumulating high levels of blood-lactate and muscle fatigue will improve.

These intended adaptations yield less muscle burn, higher sustainable power and an improved ability to tolerate and process excess lactate.

1Active Recovery00:19:4300:19:4331.5%1117
 Sweet Spot00:10:12 16.3%187201
5VO2 Max00:00:5700:00:571.5%225257
 Anaerobic00:00:00 0.0%2573000

Monday Jan 15, 2018 #

8 AM


Weight is coming off nicely. Lost 3kg since the NY. :-)

6 PM

Running warm up/down 13:23 [1] 1.83 km (8.2 kph)
ahr:120 max:165

Warm up

Run around the lake

Running 59:34 intensity: (51:06 @1) + (6:19 @2) + (2:09 @3) 8.76 km (8.8 kph) +294m
ahr:116 max:164

Les Croupiers Hill Intervals - Cefn Coed Road x 6

Started out with the top group but got blown out the back so joined group two for intervals 3-6. Legs felt really tired from the MBO for some reason particularly the quads.

As I warmed up it got easier and I got faster.

1 3:32
2 3:54 (this is when I knew to switch groups!)
3 3:38
4 3:32
5 3:26
6 3:21

Glad I made the effort to get out even though it was raining and cold.

Range on Dec 4 was 3:16 to 3:26.

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