Training Log Archive: GD44In the 7 days ending Mar 21, 2019:
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Thursday Mar 21, 2019 #
8 AM
Commute 26:56 [2] 10.56 km (2:33 / km) +5m 2:33 / km
ahr:117 max:133
First ride to work in AGES! Seat was too low for me so I felt like a little child on an bike but like a man trying to do a squat on every pedal stroke!
6 PM
Commute 27:32 [2] 10.63 km (2:35 / km) +37m 2:33 / km
ahr:119 max:140
Ride home after raising the saddle about two inches.
Wednesday Mar 20, 2019 #
Event: Street Event 6
7 PM
Running (Street O) 58:25 11.44 km (11.8 kph)
ahr:150 max:169
SWOC Street O - Canton
Planner: James Clemence
A strategic one!
Navigation was good, strategy (Clear two quadrants) was OK but I chose the wrong quadrant to try and clear first. The SW quadrant had many in/outs which as less efficient than the other quadrants.
Richard Cronin had a blinder: strategy, route choice and speed.
My HR was very high. Sign of not enough running!
Planner: James Clemence
A strategic one!
Navigation was good, strategy (Clear two quadrants) was OK but I chose the wrong quadrant to try and clear first. The SW quadrant had many in/outs which as less efficient than the other quadrants.
Richard Cronin had a blinder: strategy, route choice and speed.
My HR was very high. Sign of not enough running!
Tuesday Mar 19, 2019 #
8 AM
Conditioning 50:00 [1]
Pilates with Kyla
12 PM
Conditioning 30:00 [1]
Gym
Lower & mid body work - pilates style
Planks
Pull ups: 5, 4
Clams, reverse clams (with band)
Spider walk with band
Lower & mid body work - pilates style
Planks
Pull ups: 5, 4
Clams, reverse clams (with band)
Spider walk with band
Sunday Mar 17, 2019 #
4 PM
MTB 2:36:12 38.68 km (14.9 kph) +913m
ahr:128 max:158
After driving to/from West Wales to see Mum & my sister's family I decided to go for an MTB ride on the FS. Loved it!
https://www.trainerroad.com/career/garydavies44/ri...
Strava Moving Time - 2:34:53
TrainerRoad Time - 2:29:56
Elapsed Time - 2:36:12
Assumed FTP 260W
https://www.trainerroad.com/career/garydavies44/ri...
Strava Moving Time - 2:34:53
TrainerRoad Time - 2:29:56
Elapsed Time - 2:36:12
Assumed FTP 260W
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:28:58 | 00:28:58 | 96.3% | 0 | 0 |
| 1 | Active Recovery | 00:19:40 | 00:19:40 | 65.4% | 1 | 143 |
| 2 | Endurance | 00:30:11 | 00:30:11 | 100.3% | 143 | 198 |
| 3 | Tempo | 00:21:03 | 00:32:47 | 70.0% | 198 | 229 |
| Sweet Spot | 00:11:44 | 39.0% | 229 | 247 | ||
| 4 | Threshold | 00:16:52 | 00:16:52 | 56.1% | 247 | 276 |
| 5 | VO2 Max | 00:14:57 | 00:27:44 | 49.7% | 276 | 315 |
| Anaerobic | 00:12:47 | 42.5% | 315 | 3000 |
Saturday Mar 16, 2019 #
8 AM
MTB 2:22:35 31.86 km (13.4 kph) +866m
ahr:137 max:162
Quick blast before going to watch Wales beat Ireland at the Principality Stadium when they won the Grand Slam.
https://www.strava.com/activities/2216604313
Strava Moving Time - 2:22:36
TrainerRoad Time - 2:16:08
Elapsed Time - 2:22:35
Assumed FTP 260W
https://www.strava.com/activities/2216604313
Strava Moving Time - 2:22:36
TrainerRoad Time - 2:16:08
Elapsed Time - 2:22:35
Assumed FTP 260W
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:36:08 | 00:36:08 | 25.3% | 0 | 0 |
| 1 | Active Recovery | 00:14:17 | 00:14:17 | 10.0% | 1 | 143 |
| 2 | Endurance | 00:19:29 | 00:19:29 | 13.7% | 143 | 198 |
| 3 | Tempo | 00:15:01 | 00:25:44 | 10.5% | 198 | 229 |
| Sweet Spot | 00:10:43 | 7.5% | 229 | 247 | ||
| 4 | Threshold | 00:15:46 | 00:15:46 | 11.1% | 247 | 276 |
| 5 | VO2 Max | 00:16:06 | 00:31:11 | 11.3% | 276 | 315 |
| Anaerobic | 00:15:05 | 10.6% | 315 | 3000 |