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Training Log Archive: GD44

In the 7 days ending Nov 22:

activity # timemileskm+m
  Road bike1 5:18:57 78.63(14.8/h) 126.55(23.8/h) 1721
  Cycling - turbo 1 1:00:00 18.46(3:15) 29.71(2:01)
  Running1 58:04 6.33(6.5/h) 10.19(10.5/h) 152
  Conditioning4 43:00
  Total7 8:00:01 103.43 166.45 1873
  [1-5]7 6:37:32

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Sunday Nov 22 #

8 AM

Road bike 5:18:57 intensity: (1:20:21 @0) + (3:09:40 @1) + (36:02 @2) + (12:54 @3) 126.55 km (23.8 kph) +1721m
ahr:130 max:161

Had intended to leave the house at 0700 as the weather forecast looked great for the day. However I didn't hear the alarm on my hone as the volume had been turned down!

Left the house at ~0800 and headed up the old Cardiff Road to Merthyr and then over the Pontsticill. I had intended to take the road over but some road works at Vaynor meant I had to turn around and take the Taff Trail (disused railroad) over to the Water Works.

Then had my first ever puncture on my tubeless road tyres when I was forced into a puddle by a car which was hiding a deep pothole. Grrrrr! It wouldn't seal so I put in a tube. This took about half an hour.

Stopped in Talybont cafe where they were supplying food from the front door in take-away trays. I had jacket potato and cheese and beans. Yum. Got catching to a few other riders. Approx 30-40mins here.

The the hard slog over Llangynidr mountain followed by climb up to Gelligaer Common and right down to Bedlinog. I decided not to head south from Nelson and over Mynydd Eglwysilian because my climbing legs were a little tired. So I headed west from Nelson and south along Old Cardiff Road.

Great ride!

Stages Powermeter worked OK for about half the ride but didn't seem to work properly thereafter. I only discovered this after looking at file afterwards. Need to investigate. I had put a new battery in ~2 weeks prior. This error appeared to happen on or shortly after Mynydd Llangynidr.

Thursday Nov 19 #

8 AM

Conditioning 10:00 [1]

Redefining Strength Programme

PELVIC STABILITY

Foam Roll:
45 seconds per side TFL Foam Rolling
45 seconds per side Adductor Foam Rolling
45 seconds per side Lat Foam Rolling

Stretch:
45 seconds per side Active Foam Roller Star Stretch
45 seconds Downward Dog To Runner’s Lunge

Activation:
45 seconds Slider Snow Angels
45 seconds Bird Dog Slides
45 seconds Pelvic Tilt Leg Glides

Wednesday Nov 18 #

7 AM

Conditioning 10:00 [1]

Redefining Strength RStoration Programme

KNEE PROTECTOR

Foam Roll:
45 seconds per side Peroneal Foam Rolling
45 seconds per side Hamstring Foam Rolling
45 seconds per side TFL Foam Rolling

Stretch:
45 seconds per side Hip to Hamstring Stretch
45 seconds Frog Stretch with Internal Rotation
45 seconds Alternating Pigeon Pose

Activation:
45 seconds 2-Way Skater Squat Taps
45 seconds Bulldog Leg Lifts
45 seconds Glute Bridge with Squeeze
6 PM

Running 58:04 intensity: (2:08 @0) + (18:33 @1) + (24:09 @2) + (7:36 @3) + (3:02 @4) + (2:36 @5) 10.19 km (10.5 kph) +152m
ahr:149 max:187

Tuesday Nov 17 #

8 AM

Conditioning 10:00 [1]

LOWER BACK PROTECTOR

Foam Roll:
45 seconds per side Piriformis Foam Rolling
45 seconds Peanut Foam Rolling
45 seconds per side Psoas Foam Rolling

Stretch:
45 seconds Child’s Pose with Reaches
45 seconds per side Lying QL Stretch
45 seconds Spiderman Lunge with Rotation

Activation:
45 seconds Tabletop Bridge
45 seconds Dead Bug
45 seconds Frog Bridge
5 PM

Cycling - turbo 1:00:00 intensity: (7:29 @1) + (52:18 @2) + (13 @3) 29.71 km (2:01 / km)
ahr:114 max:127

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

Easy ride watching episode 5/5 of Fernando (Alonso) on Amazon Prime. Very good.

Monday Nov 16 #

8 AM

Conditioning 13:00 [1]

Redefining Strength RStoration programme

ISOS FULL BODY STABILITY

Foam Roll:
30 seconds per side Lat Foam Rolling
30 seconds per side Rectus Femoris Foam Rolling
30 seconds per side Calf Foam Rolling

Stretch:
30 seconds Bear Squat to Foot Stretch
30 seconds per side Half Kneeling Hip and Quad Stretch
30 seconds Side to Side Lunge with Rotations

Activation: (x2)
30 seconds per side Warrior III
30 seconds Scapular Wall Hold
30 seconds per side Lunge Hold
30 seconds Banana Hold

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