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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 2:

activity # timemileskm+m
  MTB1 3:09:42 17.29(5.5/h) 27.83(8.8/h) 963
  Commute6 2:32:03 37.21(4:05) 59.88(2:32) 87
  Cycling - turbo 1 1:01:40 20.93(2:57) 33.68(1:50)
  Conditioning1 46:38 4
  Walking1 18:17 1.36(4.5/h) 2.19(7.2/h)
  Total7 7:48:20 76.79 123.59 1053
  [1-5]7 6:45:37

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MoTuWeThFrSaSu

Sunday Feb 2 #

Note

Travelled back from Betws to Cardiff. Had hoped to do a turbo session but time and work didn't permit. :-(

Saturday Feb 1 #

9 AM

MTB 3:09:42 intensity: (57:10 @0) + (38:59 @1) + (15:45 @2) + (27:20 @3) + (19:03 @4) + (31:25 @5) 27.83 km (8.8 kph) +963m
ahr:119 max:159

Stayed in Betws-y-coed with the in-laws. Went for a spin on the MTB to discover some of the ORPAs in the area.

I discovered a broken spoke on the rear when I got the bike out of the car. Carried on regardless. This then pierced the tubeless rim tape! Bugger!

Had to phone Dawn to come and pick me up after a failed tube replacement.

Enjoyed the ride though.

Moving time 2:20:18 (Strava)
Moving time 2:12:32 (TR)
Elapsed time: 3:09:42

Assumed FTP Outside 270W

ZoneZoneDurationDurationPercentLowHigh
0Coasting (not moving)00:57:1000:57:1030.1%00
 Coasting (moving)00:26:4900:38:5914.1%00
1Active Recovery00:12:10 6.4%1149
2Endurance00:15:4500:15:458.3%149205
3Tempo00:15:0500:27:208.0%205238
 Sweet Spot00:12:15 6.5%238257
4Threshold00:19:0300:19:0310.0%257286
5VO2 Max00:19:3000:31:2510.3%286327
 Anaerobic00:11:55 6.3%3273000


Walking 18:17 [1] 2.19 km (7.2 kph)
ahr:110 max:130

Walking/running the bike back from the mountain back to Dolwyddelan to be picked up by Dawn.

Wednesday Jan 29 #

Note

Weight loss and body composition is going well. Current stats (one day snapshot):

Weight: 11st 12.3lbs (75.4kg)
BMI: 25.3
Fat mass: 19.9%
Lean mass: 80%
Water: 55.9%
Bone Mass: 4%
Muscle Mass: 76.1%

Week average for Jan 20-25: 12st 0.7lb

How achieved:
No crisps, biscuits, cake ect
Greek yoghurt for breakfast instead of porridge/weetabix
Significant drop in alcohol consumption (only 2 'wet days' since returning from skiing)
No elevenses at work i.e. no snacking

7 AM

Commute 23:55 [1] 9.65 km (2:29 / km)
ahr:122 max:136

RTW

Beautiful clear skies with a red/golden hue!

6 PM

Commute 25:29 [1] 9.76 km (2:37 / km) +26m 2:35 / km
ahr:116 max:136

RHFW

Tuesday Jan 28 #

7 AM

Commute 25:17 [1] 10.55 km (2:24 / km) +6m 2:23 / km
ahr:130 max:144

RTW

7 PM

Commute 26:56 [1] 9.64 km (2:48 / km) +30m 2:45 / km
ahr:111 max:132

RHFW

Later than I would have liked due to A40 PLI prep

Cycling - turbo 34:05 intensity: (4:31 @0) + (14:00 @1) + (1:19 @2) + (22 @3) + (16 @4) + (13:37 @5) 17.1 km (2:00 / km)
ahr:111 max:155

Second part of turbo session after PC died. Used the iPhone to sync with smart trainer, Sonos and HR belt! Neat.

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


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:04:3100:04:3113.3%00
1Active Recovery00:14:0000:14:0041.1%1134
2Endurance00:01:1900:01:193.9%134185
3Tempo00:00:1200:00:220.6%185215
 Sweet Spot00:00:10 0.5%215232
4Threshold00:00:1600:00:160.8%232259
5VO2 Max00:07:4300:13:3722.6%259295
 Anaerobic00:05:54 17.3%2953000


Cycling - turbo 27:35 intensity: (1:02 @0) + (15:07 @1) + (46 @2) + (1:45 @3) + (10 @4) + (8:45 @5) 16.58 km (1:40 / km)
ahr:127 max:153

First part of turbo session until PC died.

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

Description

Taylor -2 is made up of 3x14-minute sets of 30-second VO2max repeats at 120% FTP where you'll complete as many as 14 short intervals per set.

The recovery intervals match the work intervals with 30 seconds of easy spinning and the breaks between sets are 5 minutes long.

Goals

VO2max repeats look to improve maximum aerobic capacity (power that relies on oxgyen to produce energy more efficiently) by pinpointing repeatable 30-second power to heftily stress the aerobic capabilities in order to improve them.

Equal recovery following each repetition within the sets keeps aerobic uptake high meaning that each subsequent effort will start at a higher percentage of oxygen uptake and yield even more time at or near peak aerobic power.

Put another way, this workout affords an opportunity to accumulate up to 36 minutes near peak aerobic output in order to improve your power at VO2max and maybe even VO2max itself.

Try to keep your cadence above 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for a spin closer to 90rpm and ride smoothly.


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:01:0200:01:023.7%00
1Active Recovery00:15:0700:15:0754.8%1134
2Endurance00:00:4600:00:462.8%134185
3Tempo00:01:3700:01:455.9%185215
 Sweet Spot00:00:08 0.5%215232
4Threshold00:00:1000:00:100.6%232259
5VO2 Max00:05:0200:08:4518.2%259295
 Anaerobic00:03:43 13.5%2953000


I deliberately back pedalled through some of the valleys to enable me to complete the 1hr workout.

Monday Jan 27 #

7 AM

Commute 23:30 [1] 9.63 km (2:26 / km)
ahr:126 max:142

RTW - dry

Conditioning 46:38 [1] +4m
ahr:68 max:96

Group Pilates Class with Kyla - with magic circle

6 PM

Commute 26:56 [1] 10.65 km (2:32 / km) +26m 2:30 / km
ahr:115 max:142

RHFW

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