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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running2 4:41:51 24.52(5.2/h) 39.46(8.4/h) 1438
  Cycling - turbo 3 3:55:11 73.44 118.19
  MTB1 2:28:39 18.2(7.3/h) 29.29(11.8/h) 774
  Walking1 1:58:33 4.97(2.5/h) 8.0(4.1/h) 46
  Commute4 1:39:56 23.97(4:10) 38.58(2:35) 72
  Total10 14:44:10 145.1 233.52 2330
  [1-5]10 13:12:42

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Sunday Feb 11 #

8 AM


Delighted to be under 75kg. Had a great night's sleep as I was in bed at 2100 and didn't get up until 0730.

9 AM

Running 3:20:47 intensity: (1:08:15 @1) + (2:06:47 @2) + (43 @3) + (5:02 @4) 25.73 km (7.7 kph) +1151m
ahr:127 max:147

Great long steady run with Marcus Pinker (Magic) from Treorchy. I fancied something in the 3hr ball park today and this fitted the bill.

Some of the trails/trods we used were in the SW100 I did in June 17 but I did that bit at night then.

Thanks Marcus! We must do something similar again soon.
4 PM

Walking 1:58:33 intensity: (27:58 @0) + (1:30:35 @1) 8.0 km (4.0 kph) +46m

Walk with Dawn but ended up having to assist an elderly lady (with wheeled walker) who was drunk and had mental health issues, home in the dark and cold.

Elapsed time - 1:58:33
Moving time - 1:30:35

Saturday Feb 10 #

8 AM

MTB 2:28:39 intensity: (2:22:18 @1) + (1:17 @2) + (5:04 @3) 29.29 km (11.8 kph) +774m
ahr:110 max:150

MTB Ride with Nat from Talybont-on-Usk in pissing cold rain.

It's the first time that I've seen her for a long time as she was in the Antarctic doing her Army "first all female team to cross the Antarctic" thing.

It was also Nat's first MTB ride for a long time so it was good to have the chance to baseline where she was:

1) Not bad on the climbs considering her lack of cycling
2) She was much more nervous than normal on the icy sections and technical descents - this was improve as she does more biking between now and EA.

1 PM

Cycling - turbo 1:00:00 intensity: (17:44 @1) + (2:16 @2) + (40:00 @3) 34.09 km (1:46 / km)
ahr:128 max:148

Lamarck is 4x10-minute intervals set right at FTP and the active recoveries between intervals are each 2 minutes long.

Time at threshold is all about increasing your muscular endurance. By working this hard for such long durations, you can improve your ability to tolerate both the physical and psychological stress that comes with riding right at your highest steady-state power.

As your body becomes accustomed to processing excess lactate and working through high levels of acidic accumulation, your mind becomes familiar with this inherent discomfort in ways that allow you to work harder for longer - your pain tolerance increases, your time to exhaustion grows.


The text that goes with the workout says you can re-assess your FTP as the average of the four 10 minute intervals. This equates to 213W which is just over the current 212W so I won't bother changing it.

Cycling - turbo warm up/down 15:05 [1] 8.56 km (1:46 / km)
ahr:109 max:114

Cool down

Friday Feb 9 #

7 AM

Cycling - turbo 1:00:00 intensity: (41:54 @0) + (17:35 @1) + (31 @3) 32.37 km (1:51 / km)
ahr:113 max:144

Kaiser is 6x3-minute VO2 Max repeats at 120% FTP with 3-minute recoveries between intervals.

By working at very high percentages of your power at peak aerobic uptake (pVO2max), tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time.

Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time.

In far less time than that required by long, slow distance, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Try to keep your cadence high, 90-100rpm is recommended.

Important: Try to settle on a demanding but repeatable power output such that you can finish as many intervals as possible. The goal is to accumulate a productive level of stress at a high level of intensity while avoiding the need to frequently quit intervals early.


Commute 23:27 [1] 9.65 km (2:26 / km) +6m 2:25 / km
ahr:121 max:136

Whitchurch to Cardiff Bay on a beautiful morning!

6 PM

Commute 26:19 intensity: (19:41 @0) + (5:03 @1) + (1:35 @3) 9.66 km (2:43 / km) +29m 2:41 / km
ahr:118 max:136

Wednesday Feb 7 #

5 PM

Cycling - turbo 1:30:00 intensity: (15:00 @1) + (15:00 @2) + (1:00:00 @3) 43.17 km (2:05 / km)
ahr:127 max:145

Leconte consists of 3 sets of 2x10-minute criss-cross intervals where 2-minute valleys between 95-99% FTP alternate with 30-second surges between 105-110% FTP

Each interval criss-crosses your FTP never straying far from it until the brief, 1-minute recoveries within each set or the 5-minute recovery segments between sets.

Leconte's primary goal is to increase your ability to push the pedals hard for longer durations, i.e. increased muscular endurance.

The secondary goal is the development of the ability to handle changes in pace while maintaining a high level of work.

Each short surge floods the muscle with metabolic byproducts bringing with them the desire to easy up, not that you will.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the lactic buildup while still doing a lot of work.

These intervals will increase your ability to better process lactate thereby increasing how long you can work above FTP while potentially increasing FTP itself.


Cycling - turbo warm up/down 10:06 [1]
ahr:96 max:100

Cool down

Tuesday Feb 6 #

6 PM

Running 1:21:04 intensity: (56:38 @1) + (16:42 @2) + (5:36 @3) + (2:08 @4) 13.74 km (10.2 kph) +287m
ahr:137 max:174

MDC Tuesday Night Run from our house.

Wasn't expecting to run as I'd promised Dawn that I'd help her with the cooking and prep. But when I got home she said all was under control (with Jane A) and I had a pass to run. Enjoyed it.

Monday Feb 5 #

8 AM

Commute 25:55 intensity: (1:55 @0) + (24:00 @1) 10.61 km (2:27 / km) +4m 2:26 / km

Whitchurch to Cardiff Bay Commute

7 PM

Commute 24:15 [1] 8.66 km (2:48 / km) +33m 2:45 / km

Bay to Whitchurch in the dark as I forgot my front bike light. Spooky!

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