Training Log Archive: GD44In the 7 days ending Dec 9, 2018:
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Sunday Dec 9, 2018 #
5 PM
Cycling - turbo 1:40:00
ahr:120 max:143
Weight: 12st 4.9lb this morning (OMG)
https://www.trainerroad.com/career/garydavies44/ri...
Eclipse is comprised of 3x20-minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.
Sweet Spot intervals aim to further muscular endurance and enhance aerobic capabilities.
Additional, related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on and increased power output at moderate, predominantly aerobic intensities.
On top of that, you'll have the opportunity to improve pedaling efficiency via some optional form drills. ( I did these)
https://www.trainerroad.com/career/garydavies44/ri...
Eclipse is comprised of 3x20-minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.
Sweet Spot intervals aim to further muscular endurance and enhance aerobic capabilities.
Additional, related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on and increased power output at moderate, predominantly aerobic intensities.
On top of that, you'll have the opportunity to improve pedaling efficiency via some optional form drills. ( I did these)
| Zone | Duration | Percent | Low | High |
|---|---|---|---|---|
| Coasting | 00:00:01 | 0.0% | 0 | 0 |
| Active Recovery | 00:32:34 | 32.6% | 1 | 124 |
| Endurance | 00:03:51 | 3.9% | 124 | 171 |
| Tempo | 00:17:08 | 17.1% | 171 | 198 |
| Sweet Spot | 00:32:35 | 32.6% | 198 | 214 |
| Threshold | 00:13:47 | 13.8% | 214 | 239 |
| VO2 Max | 00:00:04 | 0.1% | 239 | 272 |
| Anaerobic | 00:00:00 | 0.0% | 272 | 3000 |
Saturday Dec 8, 2018 #
Event: Tyn y Coed
11 AM
Running 3:27 [1] 0.62 km (10.8 kph) +12m
ahr:125 max:140
Warm up
Running (Oreinteering) 1:08:03 5.94 km (5.2 kph) +286m
ahr:129 max:158
SWOC Orienteering - Tyn-y-Coed Wood near Finished 10/19. Selected times were:
1. Ben Mitchell 35:09 (WOW)
2. Marcus Pinker 40:10
3. Megan Carter-Davies 44:13
6. Ifor Powell 50:07
8. Mark Saunders 58:34
9. Alice Bedwell 66:33
10. Gary Davies 68:11
This is the wood that is run through as part of the Pentyrch Hill Race. A fascinating area full of overgrown quarries, tramways, adits etc. The history of the area can be found here: http://www.welshcoalmines.co.uk/GlamEast/southcamb...
Old maps: https://maps.nls.uk/geo/explore/side-by-side/#zoom...
Coal map: http://www.pentyrch.cc/hanesm/index.php/en/coal.ht...
Coal level photo: http://www.pentyrch.cc/hanesm/index.php/en/coal/co...
1. Ben Mitchell 35:09 (WOW)
2. Marcus Pinker 40:10
3. Megan Carter-Davies 44:13
6. Ifor Powell 50:07
8. Mark Saunders 58:34
9. Alice Bedwell 66:33
10. Gary Davies 68:11
This is the wood that is run through as part of the Pentyrch Hill Race. A fascinating area full of overgrown quarries, tramways, adits etc. The history of the area can be found here: http://www.welshcoalmines.co.uk/GlamEast/southcamb...
Old maps: https://maps.nls.uk/geo/explore/side-by-side/#zoom...
Coal map: http://www.pentyrch.cc/hanesm/index.php/en/coal.ht...
Coal level photo: http://www.pentyrch.cc/hanesm/index.php/en/coal/co...
Friday Dec 7, 2018 #
6 PM
Note
Office Xmas Party 1900-0100
Thursday Dec 6, 2018 #
5 PM
Conditioning (Yoga) 55:00 [1]
Yoga in work after work
6 PM
Note
Chris Roberts' leaving drinks
6 No.
6 No.
7 PM
Cycling - turbo 1:10:00
ahr:118 max:144
https://www.trainerroad.com/career/garydavies44/ri...
Carson is 6 x 5-7 minute intervals between 88-94% FTP totaling 36 minutes of Sweet Spot work. Intervals are separated by 2-minute recoveries.
Primarily, Carson aims to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later on while increasing power output and endurance at moderate intensities in the process.
Carson is 6 x 5-7 minute intervals between 88-94% FTP totaling 36 minutes of Sweet Spot work. Intervals are separated by 2-minute recoveries.
Primarily, Carson aims to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later on while increasing power output and endurance at moderate intensities in the process.
| Zone | Duration | Percent | Low | High |
|---|---|---|---|---|
| Coasting | 00:00 | 0.0% | 0 | 0 |
| Active Recovery | 28:29 | 40.7% | 1 | 124 |
| Endurance | 03:38 | 5.2% | 124 | 171 |
| Tempo | 09:27 | 13.5% | 171 | 198 |
| Sweet Spot | 21:43 | 31.0% | 198 | 214 |
| Threshold | 06:43 | 9.6% | 214 | 239 |
| VO2 Max | 00:00 | 0.0% | 239 | 272 |
| Anaerobic | 00:00 | 0.0% | 272 | 3000 |
Wednesday Dec 5, 2018 #
12 PM
Conditioning 30:00 [1]
Lower body stretches:
- hamstrings
- groin
- pull on knee with other foot on knee
- hip flexors - lunge
- hip flexors - pigeon
Plank - front 2 x 30s
Plank - side 2 x 45s
Pull ups 2 x 4 (big gap in between)
Roll wheel out front thing and back - 5 (abs!!)
Clams with band
Reverse clams with band
Crab walk sideways with band
- hamstrings
- groin
- pull on knee with other foot on knee
- hip flexors - lunge
- hip flexors - pigeon
Plank - front 2 x 30s
Plank - side 2 x 45s
Pull ups 2 x 4 (big gap in between)
Roll wheel out front thing and back - 5 (abs!!)
Clams with band
Reverse clams with band
Crab walk sideways with band
Tuesday Dec 4, 2018 #
6 PM
Running 1:22:53 11.66 km (8.4 kph) +298m
ahr:125 max:165
MDC Tuesday Night Run from John & Jane's house
Went with the steady group as my legs were a little tired and I had a headache in work which may signify a virus?
Strava Moving Time - 1:14:02
Elapsed Time - 1:22:53
Went with the steady group as my legs were a little tired and I had a headache in work which may signify a virus?
Strava Moving Time - 1:14:02
Elapsed Time - 1:22:53
Monday Dec 3, 2018 #
12 PM
Conditioning 25:00 [1]
Gym lunchtime
Lower body stretches
Clams with elastic band
Reverse clams with elastic band
Step sideways with elastic band
Single leg bridges
Bicep curls
Shoulder press
Dumbbell press
it's been a while since I was in the gym!
Lower body stretches
Clams with elastic band
Reverse clams with elastic band
Step sideways with elastic band
Single leg bridges
Bicep curls
Shoulder press
Dumbbell press
it's been a while since I was in the gym!
7 PM
Cycling - turbo 1:10:00
ahr:118 max:142
TrainerRoad turbo - Ericsson
https://www.trainerroad.com/career/garydavies44/ri...
Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes.
https://www.trainerroad.com/career/garydavies44/ri...
Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes.
| Zone | Duration | Percent | Low | High |
|---|---|---|---|---|
| Coasting | 00:00 | 0.0% | 0 | 0 |
| Active Recovery | 33:45 | 48.0% | 1 | 124 |
| Endurance | 02:20 | 3.3% | 124 | 171 |
| Tempo | 04:23 | 6.3% | 171 | 198 |
| Sweet Spot | 21:14 | 30.3% | 198 | 214 |
| Threshold | 08:17 | 11.8% | 214 | 239 |
| VO2 Max | 00:01 | 0.0% | 239 | 272 |
| Anaerobic | 00:00 | 0.0% | 272 | 3000 |