Training Log Archive: GD44

Walk with Dawn to Pughs Garden Centre in Morganstown and back.

Far too many screaming kids for my liking as Santa was there!

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:32:55	00:32:55	36.6%	1	134
2	Endurance	00:04:08	00:04:08	4.6%	134	185
3	Tempo	00:10:17	00:49:21	11.4%	185	215
	Sweet Spot	00:39:04		43.4%	215	232
4	Threshold	00:03:33	00:03:33	3.9%	232	259
5	VO2 Max	00:00:03	00:00:03	0.1%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Antelope is 5x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

Goals
The key aims of Sweet Spot work are to both further your aerobic capabilities and increase your muscle endurance.

Ride from town (full of Wales v Barbarian Supporters) to Whitchurch after getting back from North Wales.

https://www.trainerroad.com/career/garydavies44/ri...

Zone	Zone	Duration	Duration	Percent	Low	High
0	Coasting	00:00:00	00:00:00	0.0%	0	0
1	Active Recovery	00:19:49	00:19:49	33.0%	1	134
2	Endurance	00:02:13	00:02:13	3.7%	134	185
3	Tempo	00:07:13	00:35:21	12.0%	185	215
	Sweet Spot	00:28:08		46.9%	215	232
4	Threshold	00:02:36	00:02:36	4.3%	232	259
5	VO2 Max	00:00:01	00:00:01	0.0%	259	295
	Anaerobic	00:00:00		0.0%	295	3000

Description
Monitor is 6x6-minute intervals of rolling Sweet Spot (88-94% FTP) with 2-minute active recoveries between each interval.

Goals
Monitor's primary emphasis is to increase muscular endurance via Sweet Spot efforts and expand your base for more intense workouts later on. At the same time, it focuses on increasing power output and endurance at moderate intensities.

Additionally, you can exercise the option to work on improving your pedal economy by increasing your natural cadence and reinforcing proper pedaling mechanics.

Various pedaling drills are incorporated into several intervals in order to target pedaling efficiency and to alleviate some muscle stress with a quick, lower-force spin.

Try to keep your spin above 85rpm and follow the on-screen pedaling drills to the best of your ability.

0735 flight from Cardiff Airport to Anglesey.

Worked in Caernarfon in the morning then St Asaph n the afternoon.

CIHT Wales Annual Awards in evening at Kinmel Manor, Abergele.

Another morning run near Virginia Water whilst staying at The Royal Berkshire Hotel on a leadership course.

Ran with Adrian Goulding (Advanced Digital Engineering London), Rui Rodrigues (Buildings Johannesburg) and another fella (partly) who works in London.

Slow pootle.

Morning run near Virginia Water whilst staying at The Royal Berkshire Hotel on a leadership course.

On my own exploring the area.

Intended to go for a run in the morning from The Royal Berkshire Hotel but couldn't drag myself out of bed. Didn't sleep very well in a different bed.

Afternoon/evening - travelled from Cardiff to Ascot on the train

Pilates group class with Kyla