Training Log Archive: GD44In the 7 days ending Feb 25, 2018:
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Sunday Feb 25, 2018 #
2 PM
Running 3:24:21 28.96 km (8.5 kph) +857m
ahr:126 max:152
Strava Moving Time: 3:09:53
Elpased Time 3:24:21
Dawn dropped me off in Brynnau (near Pencoed) and I ran to the Garth on the Taff Ely Ridgeway Path using Outdoor Map Navigator (OMN) by Anquet for maps.
Beautiful sunny day with clear blue skies. Brisk and cold at about 5 deg C though!
Bumped into Keri James on the Garth and we ran together for about half an hour towards the Pentyrch where we split to head to each of our homes. Also bumped into Mick Learoyd.
Got frustrated in Cross Inn (nr Llantrisant) as I followed a footpath through a hosuing estate but it seems to have been closed as there was no way through. I'll report this to Rhondda Cynon Taff CBC.
Also got surrounded by about 15 barking angry little dogs at Ynysmaerdy (ST032839) which was a little frightening. So I just stood still while they were sniffing me and nipping my legs. Then as they got quieter I scarpered!
Elpased Time 3:24:21
Dawn dropped me off in Brynnau (near Pencoed) and I ran to the Garth on the Taff Ely Ridgeway Path using Outdoor Map Navigator (OMN) by Anquet for maps.
Beautiful sunny day with clear blue skies. Brisk and cold at about 5 deg C though!
Bumped into Keri James on the Garth and we ran together for about half an hour towards the Pentyrch where we split to head to each of our homes. Also bumped into Mick Learoyd.
Got frustrated in Cross Inn (nr Llantrisant) as I followed a footpath through a hosuing estate but it seems to have been closed as there was no way through. I'll report this to Rhondda Cynon Taff CBC.
Also got surrounded by about 15 barking angry little dogs at Ynysmaerdy (ST032839) which was a little frightening. So I just stood still while they were sniffing me and nipping my legs. Then as they got quieter I scarpered!
C • dogs 3
Saturday Feb 24, 2018 #
8 AM
MTB 4:35:57 51.07 km (11.1 kph) +1566m
ahr:111 max:149
Recce of the Halfway Forest for planning the BM MBO Event 9 on Sunday 17 June.
Lots and lots of forest gravel roads! This is going to be fast especially if it's going to be dry.
Probably need to go back another two times to see everything on my intended A3 @ 1:25k map extent.
Moving time: 3:40:00 according to Strava.
Elapsed time:: 4:35:57
Lots and lots of forest gravel roads! This is going to be fast especially if it's going to be dry.
Probably need to go back another two times to see everything on my intended A3 @ 1:25k map extent.
Moving time: 3:40:00 according to Strava.
Elapsed time:: 4:35:57
Friday Feb 23, 2018 #
7 AM
Note
Thursday Feb 22, 2018 #
6 PM
Running warm up/down 5:04 [1] 0.96 km (11.4 kph) +20m
ahr:125 max:159
Warm up
Running 59:20 11.73 km (11.9 kph) +175m
ahr:136 max:159
SWOC Street O - Thornhill
Organised/planned by Mark Ponsford
Lots of route choice which was good and nowhere near clearable - not even Marcus!
Marcus - 600
Nick Dallimore - 570 (I think)
Me - 540
Mark Saunders - 540ish
Richard Cronin - less than me (that's all that mattered) ;-)
Organised/planned by Mark Ponsford
Lots of route choice which was good and nowhere near clearable - not even Marcus!
Marcus - 600
Nick Dallimore - 570 (I think)
Me - 540
Mark Saunders - 540ish
Richard Cronin - less than me (that's all that mattered) ;-)
Wednesday Feb 21, 2018 #
6 PM
Cycling - turbo 1:15:00
ahr:114 max:143
https://www.trainerroad.com/cycling/rides/15192370...
Carpathian Peak is 3x12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.
Recoveries between over-unders are 8-minutes long.
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you?ll develop the ability to handle changes in pace while quite a lot of work.
The over-segments or "surges" flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.
Hold that burn, then back off only slightly during the under-segments or "valleys" in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.
These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the acidic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.
Legs were a little tired from last night's run too.
Carpathian Peak is 3x12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.
Recoveries between over-unders are 8-minutes long.
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you?ll develop the ability to handle changes in pace while quite a lot of work.
The over-segments or "surges" flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.
Hold that burn, then back off only slightly during the under-segments or "valleys" in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.
These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the acidic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.
Legs were a little tired from last night's run too.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
| 1 | Active Recovery | 00:27:42 | 00:27:42 | 44.2% | 1 | 118 |
| 2 | Endurance | 00:06:59 | 00:06:59 | 11.2% | 118 | 163 |
| 3 | Tempo | 00:01:36 | 00:12:44 | 2.6% | 163 | 188 |
| Sweet Spot | 00:11:08 | 17.8% | 188 | 203 | ||
| 4 | Threshold | 00:24:49 | 00:24:49 | 39.6% | 203 | 227 |
| 5 | VO2 Max | 00:02:46 | 00:02:46 | 4.4% | 227 | 259 |
| Anaerobic | 00:00:00 | 0.0% | 259 | 3000 |
Cycling - turbo warm up/down 10:05 4.69 km (2:09 / km)
ahr:96 max:99
Cool down
Tuesday Feb 20, 2018 #
6 PM
Running 1:15:23 [1] 11.64 km (9.3 kph) +377m
MDC Tuesday Night Run - Tonypandy
About 15 of us out tonight. Dry and mild but a chilly little wind on the tops. The climb felt more than 377m though!
Great to catch up with Katie Roby too who I hadn't deen for a while.
Also 3 new runners turned up which was great.
About 15 of us out tonight. Dry and mild but a chilly little wind on the tops. The climb felt more than 377m though!
Great to catch up with Katie Roby too who I hadn't deen for a while.
Also 3 new runners turned up which was great.
Monday Feb 19, 2018 #
5 PM
Cycling - turbo 1:00:00
ahr:122 max:160
FTP Test as start for Build Phase
https://www.trainerroad.com/cycling/rides/14422533...
Disappointed that my FTP has only gone from 212W to 214W but I did feel a bit fatigued before starting.
Did I start out too easy perhaps on the 20 minute interval?
I averaged 226W over the 20 mins. 226 x 0.95 = 214W
I would have expected a 10% increase from starting the plan to when I race at the Expedition Africa race in May. Target = 212*1.1=233W
https://www.trainerroad.com/cycling/rides/14422533...
Disappointed that my FTP has only gone from 212W to 214W but I did feel a bit fatigued before starting.
Did I start out too easy perhaps on the 20 minute interval?
I averaged 226W over the 20 mins. 226 x 0.95 = 214W
I would have expected a 10% increase from starting the plan to when I race at the Expedition Africa race in May. Target = 212*1.1=233W
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:05 | 00:00:05 | 0.1% | 0 | 0 |
| 1 | Active Recovery | 00:20:27 | 00:20:27 | 32.7% | 1 | 118 |
| 2 | Endurance | 00:11:17 | 00:11:17 | 18.0% | 118 | 163 |
| 3 | Tempo | 00:00:20 | 00:00:50 | 0.5% | 163 | 188 |
| Sweet Spot | 00:00:30 | 0.8% | 188 | 203 | ||
| 4 | Threshold | 00:13:47 | 00:13:47 | 22.0% | 203 | 227 |
| 5 | VO2 Max | 00:12:47 | 00:13:34 | 20.4% | 227 | 259 |
| Anaerobic | 00:00:47 | 1.3% | 259 | 3000 |