Training Log Archive: GD44In the 7 days ending Mar 2, 2020:
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Monday Mar 2, 2020 #
8 AM
Running 53:13 10.57 km (11.9 kph) +7m
ahr:133 max:145
Run to work with ~IAMRUNBOX containing laptop, book and clothes.
Wonderful sunny morning!
Felt strong.
Wonderful sunny morning!
Felt strong.
6 PM
Running 42:41 8.45 km (11.9 kph) +25m
ahr:132 max:151
Run home from work
Through town to have a change of scenery.
Through town to have a change of scenery.
9 PM
Conditioning 10:00 [0]
Pilates type stretching whilst watching The Americans - now on Series 6!
Sunday Mar 1, 2020 #
5 PM
Cycling - turbo 1:30:00 32.52 km (2:46 / km)
ahr:117 max:127
https://www.trainerroad.com/app/career/garydavies4...
Description
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Goals
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.
As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
| 1 | Active Recovery | 00:04:54 | 00:04:54 | 5.4% | 1 | 143 |
| 2 | Endurance | 01:18:06 | 01:18:06 | 86.8% | 143 | 198 |
| 3 | Tempo | 00:07:00 | 00:07:00 | 7.8% | 198 | 229 |
| Sweet Spot | 00:00:00 | 0.0% | 229 | 247 | ||
| 4 | Threshold | 00:00:00 | 00:00:00 | 0.0% | 247 | 276 |
| 5 | VO2 Max | 00:00:00 | 00:00:00 | 0.0% | 276 | 315 |
| Anaerobic | 00:00:00 | 0.0% | 315 | 3000 |
Description
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Goals
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.
As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.
Saturday Feb 29, 2020 #
2 PM
Walking 33:01 [3] 2.08 km (3.8 kph) +25m
Friday Feb 28, 2020 #
7 AM
Commute 27:22 [1] 10.64 km (2:34 / km) +7m 2:34 / km
ahr:128 max:141
RTW
Full waterproof top and bottoms needed!
Noted that my HR is higher than normal for this ride and I wasn't pushing harder than normal. Perhaps I have an underlying lurgy? Will see what my HR will be in the evening commute.
Full waterproof top and bottoms needed!
Noted that my HR is higher than normal for this ride and I wasn't pushing harder than normal. Perhaps I have an underlying lurgy? Will see what my HR will be in the evening commute.
5 PM
Commute 3:09 [1] 0.62 km (5:05 / km) +18m 4:28 / km
ahr:83 max:106
Work to pub (platform)
9 PM
Commute 27:29 [1] 9.31 km (2:57 / km) +28m 2:54 / km
ahr:100 max:126
Pub to home
Avoided the lower reaches of the Taff due to flooding.
Avoided the lower reaches of the Taff due to flooding.
Thursday Feb 27, 2020 #
6 PM
Cycling - turbo 1:00:00 30.63 km (1:58 / km)
ahr:112 max:125
https://www.trainerroad.com/app/career/garydavies4...
Forced myself to get onto the turbo as I didn't really fancy it. However I knew I was away on the weekend so had to fit in the mid-week training.
Description
Beech is 60 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Goals
Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.
By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.
This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.
Try to keep your spin above 85rpm, preferably above 95rpm.
Forced myself to get onto the turbo as I didn't really fancy it. However I knew I was away on the weekend so had to fit in the mid-week training.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
| 1 | Active Recovery | 00:05:18 | 00:05:18 | 8.8% | 1 | 143 |
| 2 | Endurance | 00:50:29 | 00:50:29 | 84.1% | 143 | 198 |
| 3 | Tempo | 00:04:13 | 00:04:13 | 7.0% | 198 | 229 |
| Sweet Spot | 00:00:00 | 0.0% | 229 | 247 | ||
| 4 | Threshold | 00:00:00 | 00:00:00 | 0.0% | 247 | 276 |
| 5 | VO2 Max | 00:00:00 | 00:00:00 | 0.0% | 276 | 315 |
| Anaerobic | 00:00:00 | 0.0% | 315 | 3000 |
Description
Beech is 60 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Goals
Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.
By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.
This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.
Try to keep your spin above 85rpm, preferably above 95rpm.
Wednesday Feb 26, 2020 #
8 AM
Commute (Nextbike) 25:43 [1] 9.27 km (2:46 / km)
ahr:114 max:124
RTW on Nextbike
So I can run home tonight
So I can run home tonight
6 PM
Running 49:14 9.55 km (11.6 kph) +33m
ahr:132 max:146
Run home from work.
Tuesday Feb 25, 2020 #
8 AM
Commute 25:13 [1] 10.63 km (2:22 / km) +6m 2:22 / km
ahr:114 max:125
RTW
Dry but short section of Taff Trail had silt/mud following another night of flooding on Taff.
Dry but short section of Taff Trail had silt/mud following another night of flooding on Taff.
11 AM
Conditioning (Sports Massage) 30:00 [0]
Sports Massage with Denise (Revive at Work)
Quads and calves
Quads and calves
6 PM
Commute 25:43 [1] 9.69 km (2:39 / km) +23m 2:37 / km
ahr:113 max:151
RHFW
Cold!
Cold!
Running 28:09 5.76 km (12.3 kph) +41m
ahr:131 max:145
Hadn’t run for six days so decided to get out.
Coryton loop. Taff Trail upstream of Radyr Weir was closed.
Coryton loop. Taff Trail upstream of Radyr Weir was closed.
Cycling - turbo 1:00:00 31.68 km (1:54 / km)
ahr:112 max:123
https://www.trainerroad.com/app/career/garydavies4...
Description
Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.
Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.
Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.
Description
Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.
Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.
Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.