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Training Log Archive: GD44

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running3 6:41:06 32.97(4.9/h) 53.06(7.9/h) 2127
  Commute6 3:03:06 38.65(4:44) 62.2(2:57) 140
  Cycling - turbo 2 2:14:59 48.78(2:46) 78.51(1:43)
  Walking1 1:10:58 3.07(2.6/h) 4.94(4.2/h) 39
  Conditioning1 47:56
  Total11 13:58:05 123.47 198.7 2307
  [1-5]10 12:46:43

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Sunday Feb 16 #

10 AM

Walking 1:10:58 [0] 4.94 km (4.2 kph) +39m

Easy walk to check out the Taff Flooding caused by Storm Dennis.

Saturday Feb 15 #

10 AM

Running race 5:14:41 intensity: (24 @0) + (31:57 @1) + (3:55:55 @2) + (46:25 @3) 36.77 km (7.0 kph) +2032m
ahr:140 max:160

Vale of Ewyas Fell Race (inaugural)

Storm Dennis was ripping through South Wales so I decided to drop a bikepacking trip to do this event instead.

Finished 15 out of 27 starters.

Strava Flybys:

Helly Hansen baselayer (thin)
Montane Featherlite gilet
Montane heavy duty waterproof
Montane Via Trail Tights
Montane heavy duty waterproof bottoms
Dexshell waterproof socks (knee height)
Inov8 Mudclaws (right choice!)
Inov8 22 backpack (spare clothing and food in drybag)

650ml soft flask - drank contents during event (with Nuun)
Porridge for breakfast
2 x bananas before starting
small mars bar, oat/raspberry bar + 1.5 packs Shot Bloks during race - not enough eating during I think

S>1: OK. Was running with Katie Ironside.
1>2: Decided to short cut at the last minute. I pipped Katie by 30s but I had to jump a few fences (illegally). There are another two short cut options worth looking at which would be legal.
2>3: I took a wider line to everybody else but it was longer. This is where I lost several minutes to Katie.
3>4: OK. Felt really slow going up from Llanthony. Took a direct line to Bal Mawr but not sure if this is faster than main path.
4>5: OK. Strong headwind.
5>6: OK. Lost a little time as went to far east instead of southeast to find footbridge.
6>7: Didn't take the right line after 500m off peak. Should have stayed on main path.
7>8: Got some strength from somewhere and spotted a runner ahead. Popped a few Shot Bloks and caught him and passed him before CP8.
8>F: Didn't get the right line off the top as went too far north before dropping off. Should drop off ridgeline immediately after CP next time. Caught and passed Dmitry at Stanton but we both went the wrong way. Finished together.

Friday Feb 14 #

8 AM

Commute 24:42 [1] 10.57 km (2:20 / km) +5m 2:20 / km
ahr:121 max:142


5 PM

Commute 25:22 [1] 9.78 km (2:36 / km) +26m 2:34 / km
ahr:113 max:138


Thursday Feb 13 #

4 PM

Commute 39:03 [1] 12.0 km (3:15 / km) +69m 3:10 / km
ahr:105 max:131

Bay to Whitchurch Bay via Roath Park

Cycling - turbo 1:05:00 intensity: (20:50 @1) + (2:08 @2) + (6:52 @3) + (35:04 @4) + (6 @5) 38.1 km (1:42 / km)
ahr:132 max:158

1Active Recovery00:20:5000:20:5032.1%1143
 Sweet Spot00:06:15 9.6%229247
5VO2 Max00:00:0600:00:060.2%276315
 Anaerobic00:00:00 0.0%3153000

Darwin is 4x10-minute intervals between 95-99% FTP with 3-minute recoveries between intervals.

The goal here is to improve endurance very close to FTP while adapting to an increasingly aerodynamic position.

By spending time very close to your FTP while remaining just below it, riders can improve their sustainable power & muscle endurance by teaching their muscles to process high levels of lactate and acidic buildup without slowing down.

Additionally, and equally as important, riders learn to tolerate the mental discomfort inherent in maintaining high levels of Functional Threshold Power.

Finally, this is an opportunity to explore the limits of your aerodynamic position and find the balance between being aero and being powerful.

Cadence should fall in the 85-95rpm range, but steady stress and Target power are more important than leg speed, so prioritize accordingly and don't worry if your cadence falls outside of this range from time to time.

Wednesday Feb 12 #

7 AM

Commute 33:33 [1] 7.69 km (4:22 / km) +8m 4:20 / km
ahr:94 max:128

Whitchurch to WSP Office

Commute 6:30 [1] 1.92 km (3:23 / km) +2m 3:22 / km
ahr:100 max:125

WSP office to Bay

5 PM

Running 52:24 intensity: (28:15 @1) + (19:08 @2) + (5:01 @3) 9.56 km (10.9 kph) +39m
ahr:123 max:141

Run home from work.

Tuesday Feb 11 #

7 AM

Commute 25:52 [1] 10.57 km (2:27 / km) +5m 2:26 / km
ahr:115 max:129


Dry but a little windy.

6 PM

Commute 28:04 [1] 9.66 km (2:54 / km) +26m 2:52 / km
ahr:109 max:129


High winds, rain and hailstones!

Cycling - turbo 1:09:59 intensity: (47:13 @1) + (1:41 @2) + (1:12 @3) + (16 @4) + (19:37 @5) 40.41 km (1:44 / km)
ahr:122 max:163

THAT WAS HARD!!!!!!!!!!!

1Active Recovery00:47:1300:47:1367.5%1143
 Sweet Spot00:00:04 0.1%229247
5VO2 Max00:15:3900:19:3722.4%276315
 Anaerobic00:03:58 5.7%3153000

Mills consists of 3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

3-minute recoveries fall between intervals and 6-minute recoveries separate the sets.

By working at very high percentages of pVO2max (power at peak aerobic uptake) which is well above FTP, riders can see tremendous improvements in both aerobic and anaerobic power, all in very little time.

Not only can VO2max repeats improve VO2max itself, they can have positive effects on muscle endurance and most importantly aerobic endurance capabilities which is especially important for riders working on a very limited amount of weekly training hours.

In far less time than that required by traditional base training, riders can develop aerobic capabilities on par with those gained via long hours of long, slow distance - little time, high stress, comparable adaptation.

The specific objective here is repeatable power output such that you finish each interval... barely.

This might require some trial and error and it's likely to change as your fitness improves as you may be able to sustain power longer, you may be able to increase your power, you may be able to repeat efforts with less rest.

Adjust the Workout Intensity as you see fit, but make each one of these mean something, make the closing 30-60 seconds a true act of will, every time.

Try to keep your cadence high, 100+rpm if you can control that much leg speed without bouncing, and do your best to keep that quick spin even as you fatigue.

Monday Feb 10 #

8 AM

Conditioning (Pilates) 47:56 [1]
ahr:63 max:88

Group Pilates Class with Kyla

6 PM

Running 34:01 intensity: (4:45 @1) + (26:51 @2) + (1:13 @3) + (1:12 @4) 6.72 km (11.9 kph) +56m
ahr:130 max:159

Tongwynlais loop - anticlockwise

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