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Training Log Archive: GD44

In the 7 days ending Nov 15:

activity # timemileskm+m
  Cycling - turbo 2 5:54:55 99.51(3:34) 160.14(2:13) 1650
  Road bike1 2:24:13 40.78(17.0/h) 65.63(27.3/h) 471
  Running2 1:09:58 8.41(7.2/h) 13.53(11.6/h) 86
  Conditioning3 30:00
  Total6 9:59:06 148.69 239.3 2207

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Sunday Nov 15 #

9 AM

Cycling - turbo 4:24:55 intensity: (24:12 @1) + (1:20:31 @2) + (1:31:42 @3) + (34:41 @4) + (33:49 @5) 111.41 km (2:23 / km) +1650m 2:13 / km
ahr:132 max:157

AJAX Zwift Meet Up - rubber banded

https://www.trainerroad.com/app/career/garydavies4...

Probably the longest time I've sat on a turbo and continually pedalled! Glad I put some chamois cream on for this one.

We hadn't anticipated this taking so long. We appeared to be going far slower than others in Watopia even though our W/kg was the same or even higher. A dodgy algorithm perhaps. Or perhaps we were being dragged back by those that had joined us to start but then left part way through the route.

The four that completed the route were:
Jake Bailey
Graeme Boswell
Gary Davies
Liz Webb.

Porridge, squash and coffee before and ate 5 bananas during it. Drank 1.5l during it. Loads of salt crystals on my face.

Based on internal FTP of 220W:
Duration 4:24:55
NP 191
AVG MAX
Power 180 617
HR 132 157
Cadence 86 114
Speed 25.2 kph 60.1 kph
TSS 333
IF 0.87

Saturday Nov 14 #

9 AM

Road bike 2:24:13 intensity: (19:09 @1) + (27:03 @2) + (40:16 @3) + (23:01 @4) + (34:44 @5) 65.63 km (27.3 kph) +471m
ahr:135 max:157

Rode up to Merthyr and back in the morning before the forecast rain. Need to get out more when the weather is reasonable.

https://www.trainerroad.com/app/career/garydavies4...

Out: Tailwind, Return: headwind

https://www.trainerroad.com/app/career/garydavies4...

Basd on outside power of 240W:
NP 222
AVG MAX
Power 205 789
HR 135 157
Cadence 85 111
Speed 27.3 kph 52.4 kph
TSS 205
IF 0.93
kj(Cal) 1,776
Distance 65.63 km

Thursday Nov 12 #

Note

Woke up at 0230 and couldn't go back to sleep so started working!

7 AM

Running 33:38 intensity: (22:47 @1) + (8:52 @2) + (1:45 @3) + (14 @4) 6.82 km (12.2 kph) +46m
ahr:139 max:174

Run after conditioning and before brekkie.

Conditioning 10:00 [1]

Redefining Strength RStoration Programme

SPINAL MOBILITY AND STABILITY

Foam Roll:
30 seconds per side Lat Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Piriformis Foam Rolling

Stretch:
30 seconds per side Active Foam Roller Star Stretch
30 seconds Alternating Pigeon Pose
30 seconds Downward Dog To Runner’s Lunge

Activation: (x2)
30 seconds Plank with Row
30 seconds per side Anti-Rotational Dead Bug
30 seconds Glute Bridge with Alternating Overhead Reach

Tuesday Nov 10 #

5 PM

Conditioning 10:00 [1]

Redefining Strength RStoration Programme

HIP AND KNEE STABILIZER

Foam Roll:
30 seconds per side Quad Foam Rolling
30 seconds per side Peroneal Foam Foam Rolling
30 seconds per side Hamstring Foam Rolling

Stretch:
30 seconds per side Single Leg Rocks
30 seconds per side Half Kneeling Hip And Quad Stretch
30 seconds per side Broken Frog Stretch

Activation: (x 2)
30 seconds per side Side Shift Skaters
30 seconds per side Side Plank Clams
30 seconds Seated Rainbows
6 PM

Cycling - turbo 1:30:00 intensity: (9:08 @1) + (1:17:03 @2) + (3:49 @3) 48.73 km (1:51 / km)
ahr:120 max:132

https://www.trainerroad.com/app/career/garydavies4...

Endurance ride

Watched programme about Fernando Alonso on Amazon Prime - brilliant!

Monday Nov 9 #

12 PM

Running 36:20 intensity: (34:17 @1) + (52 @2) + (1:11 @3) 6.71 km (11.1 kph) +40m
ahr:136 max:152

Lunchtime run

Conditioning 10:00 [1]


Foam Roll:
30 seconds per side Piriformis Foam Rolling
30 seconds per side Rectus Femoris Foam Rolling
30 seconds per side Posterior Adductor Foam Rolling

Stretch:
30 seconds per side Unilateral Lunge And Reach
30 seconds per side Seated Tick Tocks

Activation: (x2)
30 seconds per side Extended ROM Side Lying Leg Raise
30 seconds per side Single Leg Reverse Hypers

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