Training Log Archive: GD44In the 7 days ending Nov 30, 2020:
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Monday Nov 30, 2020 #
7 PM
Conditioning (Pilates) 45:00 [1]
Online pilates with Kyla
Quads still very sore from Saturday!
Quads still very sore from Saturday!
Sunday Nov 29, 2020 #
Note
Self massage of the quads with the massage gun. Quads very tender from yesterday's run.
Saturday Nov 28, 2020 #
9 AM
Running 4:19:25 27.3 km (6.3 kph) +1681m
ahr:142 max:159
Black Mountains Fell Race Route in Reverse with a few variations
MDC day out. Ran/walked with Martyn Driscoll and Marcus Pinker.
Quads were pretty sore by half way and REALLY hurt on the descents.
Martyn and Marcus had to wait for me a lot due to difference in fitness! Thanks Magic! Great day out
MDC day out. Ran/walked with Martyn Driscoll and Marcus Pinker.
Quads were pretty sore by half way and REALLY hurt on the descents.
Martyn and Marcus had to wait for me a lot due to difference in fitness! Thanks Magic! Great day out
Thursday Nov 26, 2020 #
6 PM
Cycling - turbo 1:00:00 29.85 km (2:01 / km)
ahr:122 max:141
Wednesday Nov 25, 2020 #
8 AM
Conditioning 8:00 [1]
Knee Pain Prevention Set
Foam Roll:
45 seconds per side Rectus Femoris Foam Rolling
45 seconds per side Adductor Foam Rolling
Stretch:
45 seconds per side Half Kneeling Hip and Quad Stretch (show side lying)
Activation:
45 seconds Mini Band Wall Sit
45 seconds Mini Band Glute Bridge
45 seconds Mini Band Bridge with Abductions
Foam Roll:
45 seconds per side Rectus Femoris Foam Rolling
45 seconds per side Adductor Foam Rolling
Stretch:
45 seconds per side Half Kneeling Hip and Quad Stretch (show side lying)
Activation:
45 seconds Mini Band Wall Sit
45 seconds Mini Band Glute Bridge
45 seconds Mini Band Bridge with Abductions
5 PM
Running 34:33 [2] 6.55 km (11.4 kph) +43m
Run to blow off the work frustrations.
Tuesday Nov 24, 2020 #
8 AM
Conditioning 10:00 [1]
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
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
6 PM
Cycling - turbo 1:00:00 28.75 km (2:05 / km)
ahr:121 max:139
https://www.trainerroad.com/app/career/garydavies4...
Description
Ericsson -1 is 4x8-minute spin-up intervals between 83-89% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.
Goals
Primarily, this workout aims at improvements in sustainable leg speed while improving pedal economy.
By pedaling fluidly and quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.
Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.
Description
Ericsson -1 is 4x8-minute spin-up intervals between 83-89% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.
Goals
Primarily, this workout aims at improvements in sustainable leg speed while improving pedal economy.
By pedaling fluidly and quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.
Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.