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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Dec 22, 2019:

activity # timemileskm+m
  Running3 8:15:46 34.69(4.2/h) 55.82(6.8/h) 2909
  Cycling - turbo 2 2:35:00 62.44(2:29) 100.49(1:33)
  Conditioning1 44:06
  Total6 11:34:52 97.13 156.31 2909
  [1-5]6 11:34:16

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MoTuWeThFrSaSu

Sunday Dec 22, 2019 #

8 AM

Running 5:59:15 intensity: (5:40:56 @1) + (56 @2) + (17:23 @3) 34.38 km (5.7 kph) +2708m
ahr:129 max:149

MDC Transfan

A group of about 20 started at Llanddeusant on the shortest day of the year.

I did most of it with Tom Hill and ended up in 'the lead' as the guys in the faster group made a mess of the navigation on the first CP (Carreg yr Ogof) and the route to CP2. They went too far south.

They caught us up on the ascent of Fan Fawr. Tom Hill joined the faster group and Martyn Driscoll and I joined up and finished together.

Saturday Dec 21, 2019 #

5 PM

Cycling - turbo 1:30:00 intensity: (18 @0) + (37:25 @1) + (4:18 @2) + (9:34 @3) + (27:27 @4) + (10:58 @5) 56.86 km (1:35 / km)
ahr:123 max:153

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:1800:00:180.3%00
1Active Recovery00:37:2500:37:2541.6%1134
2Endurance00:04:1800:04:184.8%134185
3Tempo00:00:3000:09:340.6%185215
 Sweet Spot00:09:04 10.1%215232
4Threshold00:27:2700:27:2730.5%232259
5VO2 Max00:10:5800:10:5812.2%259295
 Anaerobic00:00:00 0.0%2953000


Description
Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediately by 2-minute efforts at 105% FTP.

6 minutes of recovery fall between intervals.

Goals
Over-unders chiefly aim to develop your ability to handle changes in pace while maintaining a high level of work enhancing muscle endurance in the process.

The surges flood the muscle with metabolic byproducts bringing with them the desire to ease up, don't.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the buildup while still doing a lot of work.

These intervals can increase your ability to better process lactate thereby increasing not only how long you can work above FTP but also increasing FTP itself.

Try to keep your cadence in the 85-95rpm range whether enduring a valley or powering through a surge.

Friday Dec 20, 2019 #

Note

Last day at work and H&B team Xmas party in the evening.

Thursday Dec 19, 2019 #

6 PM

Cycling - turbo 1:05:00 intensity: (18 @0) + (15:30 @1) + (2:10 @2) + (43:33 @3) + (3:29 @4) 43.63 km (1:29 / km)
ahr:124 max:147

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

FTP 244W

ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:1800:00:180.5%00
1Active Recovery00:15:3000:15:3023.8%1134
2Endurance00:02:1000:02:103.3%134185
3Tempo00:05:5500:43:339.1%185215
 Sweet Spot00:37:38 57.9%215232
4Threshold00:03:2900:03:295.4%232259
5VO2 Max00:00:0000:00:000.0%259295
 Anaerobic00:00:00 0.0%2953000


Description
Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.


Goals
Tallac's primary aim is to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later while at the same time increasing power output & endurance at moderate intensities.

Various pedaling drills are incorporated into several intervals in order to target pedal economy 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.

Wednesday Dec 18, 2019 #

8 AM

Conditioning (Pilates) 44:06 [1]
ahr:53 max:71

Group Pilates Class with Kyla

7 PM

Running (Street O) 1:05:59 [2] 11.8 km (10.7 kph) +98m

Llanishen Map Run/Street O

https://www.strava.com/activities/2941742680

Not a great run as I made a few minor mistakes but the route choice must have been right as I won!

Forgot HR belt. :-(

http://www.p.fne.com.au/rg/cgi-bin/SelectResultFil...

Tuesday Dec 17, 2019 #

6 PM

Running 1:10:32 intensity: (1:03:48 @1) + (2:27 @2) + (3:32 @3) + (44 @4) + (1 @5) 9.64 km (8.2 kph) +102m
ahr:110

MDC Mari Lwyd Run in Whitchurch and Radyr

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