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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Dec 8, 2019:

activity # timemileskm+m
  Running2 3:34:00 21.27(6.0/h) 34.23(9.6/h) 799
  Cycling - turbo 2 2:05:00 55.18(2:16) 88.8(1:24)
  Conditioning2 1:30:00
  Track cycling - track bike1 43:49
  Total7 7:52:49 76.45 123.03 799
  [1-5]7 7:42:49

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

4 PM

Track cycling - track bike 25:30 intensity: (20:51 @1) + (1:03 @2) + (2:18 @3) + (49 @4) + (29 @5)
ahr:136 max:194

Newport Velodrome with colleagues from work.

Round and round!

Track cycling - track bike 12:03 intensity: (6:28 @1) + (4:57 @2) + (38 @3)
ahr:134 max:162

Newport Velodrome #2

Track cycling - track bike 2:03 intensity: (1:14 @1) + (8 @2) + (21 @3) + (17 @4) + (3 @5)
ahr:138 max:192

Newport Velodrome #3

Track cycling - track bike 4:13 intensity: (3:01 @1) + (19 @2) + (34 @3) + (13 @4) + (6 @5)
ahr:117 max:187

Newport Velodrome #4

Saturday Dec 7, 2019 #

2 PM

Running 2:10:07 intensity: (22:35 @1) + (1:36:07 @2) + (2:34 @3) + (5:24 @4) + (3:27 @5) 24.15 km (11.1 kph) +389m
ahr:132 max:175

Ran from a Panteg to Pantlleuci

Thursday Dec 5, 2019 #

8 AM

Conditioning 45:00 [1]

Advanced Pilates group class with Kyla

Only Helen Westhead and I today.

Wednesday Dec 4, 2019 #

6 PM

Cycling - turbo 1:00:00 intensity: (18:44 @1) + (3:24 @2) + (34:08 @3) + (3:29 @4) + (15 @5) 37.75 km (1:35 / km)
ahr:117 max:136

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

Description

Carson is 6x5-7-minute intervals between 88-94% FTP totaling 36 minutes of Sweet Spot work. Intervals are separated by 2-minute recoveries.

Optional hill climbing drills are included and optional muscle control work in the form of slow-cadence recommendations are offered as well.


Goals

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.

Additionally, you can work to improve muscle control via low-rpm riding in an effort to pinpoint poor pedaling mechanics as well as strengthen slowly adaptive connective tissues. And why not improve the ability to smoothly transition in & out of the saddle while you're at it?

Climbing cadence should fall in the 65-85rpm range and slow-force cadence won't drop lower than 50rpm for most riders.

Tuesday Dec 3, 2019 #

6 PM

Running 1:23:53 intensity: (10:00 @0) + (28:39 @1) + (26:39 @2) + (14:47 @3) + (3:48 @4) 10.09 km (7.2 kph) +409m
ahr:122 max:156

MDC Run - Moel Penderyn

Monday Dec 2, 2019 #

8 AM

Conditioning (Pilates) 45:00 [1]

Group pilates class with Kyla Nunn

6 PM

Cycling - turbo 1:05:00 intensity: (28:34 @1) + (2:23 @2) + (27:32 @3) + (6:22 @4) + (9 @5) 51.05 km (1:16 / km)
ahr:121 max:151

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:0000:00:000.0%00
1Active Recovery00:28:3400:28:3443.9%1134
2Endurance00:02:2300:02:233.7%134185
3Tempo00:05:0200:27:327.7%185215
 Sweet Spot00:22:30 34.6%215232
4Threshold00:06:2200:06:229.8%232259
5VO2 Max00:00:0900:00:090.2%259295
 Anaerobic00:00:00 0.0%2953000


Description
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 and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.

Goals
Primarily, Ericsson aims at improvements in sustainable leg speed while improving pedal economy.

By pedaling fluidly & quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.

Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.

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