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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Dec 1:

activity # timemileskm+m
  Cycling - turbo 2 2:30:00 68.63(2:11) 110.45(1:21)
  Walking1 1:55:17 5.12(2.7/h) 8.25(4.3/h) 39
  Running2 1:48:27 11.25(6.2/h) 18.11(10.0/h) 192
  Conditioning1 44:22
  Road bike1 23:31 4.46(11.4/h) 7.18(18.3/h) 17
  Total6 7:21:37 89.47 143.99 247
  [1-5]6 5:26:20

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MoTuWeThFrSaSu

Sunday Dec 1 #

1 PM

Walking 1:55:17 [0] 8.25 km (4.3 kph) +39m

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

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

Cycling - turbo 1:30:00 intensity: (32:55 @1) + (4:08 @2) + (49:21 @3) + (3:33 @4) + (3 @5) 66.21 km (1:22 / km)
ahr:124 max:147

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:32:5500:32:5536.6%1134
2Endurance00:04:0800:04:084.6%134185
3Tempo00:10:1700:49:2111.4%185215
 Sweet Spot00:39:04 43.4%215232
4Threshold00:03:3300:03:333.9%232259
5VO2 Max00:00:0300:00:030.1%259295
 Anaerobic00:00:00 0.0%2953000


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.

Saturday Nov 30 #

2 PM

Road bike (Nextbike) 23:31 [1] 7.18 km (18.3 kph) +17m

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

5 PM

Cycling - turbo 1:00:00 intensity: (19:49 @1) + (2:13 @2) + (35:21 @3) + (2:36 @4) + (1 @5) 44.25 km (1:21 / km)
ahr:127 max:146

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:19:4900:19:4933.0%1134
2Endurance00:02:1300:02:133.7%134185
3Tempo00:07:1300:35:2112.0%185215
 Sweet Spot00:28:08 46.9%215232
4Threshold00:02:3600:02:364.3%232259
5VO2 Max00:00:0100:00:010.0%259295
 Anaerobic00:00:00 0.0%2953000


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.

Friday Nov 29 #

Note

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.

Thursday Nov 28 #

7 AM

Running 51:38 intensity: (47:46 @1) + (3:02 @2) + (50 @3) 8.06 km (9.4 kph) +100m
ahr:111 max:131

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.

Wednesday Nov 27 #

7 AM

Running 56:49 intensity: (17:09 @1) + (33:52 @2) + (4:17 @3) + (1:16 @4) + (15 @5) 10.05 km (10.6 kph) +92m
ahr:127

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

On my own exploring the area.

Tuesday Nov 26 #

Note

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.

Monday Nov 25 #

Note

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

8 AM

Conditioning (Pilates) 44:22 [1]
ahr:60 max:77

Pilates group class with Kyla

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