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Training Log Archive: GD44

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running3 5:11:38 30.56(5.9/h) 49.19(9.5/h) 1191
  Cycling - turbo 3 3:45:05 48.58(4:38) 78.18(2:53)
  Walking1 1:18:28 4.07(3.1/h) 6.55(5.0/h) 79
  Conditioning4 1:10:00
  Total11 11:25:11 83.21 133.91 1270
  [1-5]10 10:06:30

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Sunday Jan 31 #


MyFitnessPal - 492 calories less than target
4 PM

Cycling - turbo 1:35:00 intensity: (13 @0) + (28:46 @1) + (3:18 @2) + (24:51 @3) + (37:46 @4) + (6 @5) 33.0 km (2:53 / km)
ahr:126 max:149

Netflix: Ozark Season 3 Episode 2 & 3. Very good

Hard but manageable session. The step downs were very welcome!
Consumed half a banana just before, and a banana plus packet of Shot Bloks during.

Mary Austin -1 is 3 sets of 2x10-minute intervals consisting of 2-minute steps up from 92%-102% FTP and then back down again.

Rest between intervals is a quick minute while each recovery between sets of intervals is 5 minutes.

Threshold workouts like Mary Austin target both muscular endurance as well as lactate tolerance which takes place at both the muscular level as well as a psychological one.

Your muscles gradually adapt to increasing levels of lactate and acidic accumulation as they improve their ability to process these metabolic byproducts more effectively while your mind grows accustomed to tolerating these increasing levels of discomfort, all to the same end - riding harder for longer.

Try to keep your spin in the 85-95rpm range as you step upward, even more quickly if you can do it without elevating your HR to an unsustainable level.

Then hang on for the true challenge as you step back down without letting your cadence plummet - aim to spin steadily for the whole 10 minutes.

Saturday Jan 30 #


MyFitnessPal - 843 calories more than target

Takeaway curry and wine were to blame! First drink in January. Dawn was to blame. ;-) Bad influence.

1 PM

Conditioning (Pull ups) 5:00 [1]

4x own body weight
3x with thin black band (13-23kgs)
3x with medium purple band (18-37kg)
4x with thick green band (22-55kg)

Iron Core Fitness Assisted Pull Up Bands

2 PM

Walking 1:18:28 [0] 6.55 km (5.0 kph) +79m
ahr:70 max:93

Walk with Dawn to Tongwynlais and back.

Elapsed time - 1:23:44

Friday Jan 29 #


MyFitnessPal - 683 calories less than target

1 PM

Running 3:27:25 intensity: (53:42 @1) + (2:22:29 @2) + (4:17 @3) + (6:57 @4) 30.09 km (8.7 kph) +962m
ahr:130 max:152

I'm taking every Friday off work between now and the end of March 2021 otherwise I will lose my annual leave days.

Whitchurch>Mynydd Rudry>Caerphilly Mtn>Craig yr Allt>Garth>Whitchurch

I used to do this loop quite regularly when I used to run the Might Contain Nuts Ultras and for the April 2015 Fellsman which is a 60miler. I took it easy (i.e. walking) on the steeper longer climbs as I was a little tired from the high intensity turbo sessions this week and I didn't have much food with me! Just one banana.

Loved it and my quads behaved. If anything, my hamstrings were feeling it more than normal due to the Pilates the night before.

I bumped into ex MP Ron Davies in the eastern end of the Warren (nr the road) placing big twigs in a gap which was being used by MTBers. I asked him how he was and he grumbled that MTBers were destroying the woods. I've heard on the grapevine that he's previously put barbed wire across routes used by MTbers.


Thursday Jan 28 #


MyFitnessPal - 101 calories less than target

5 PM

Cycling - turbo 1:05:05 intensity: (20:58 @1) + (2:09 @2) + (4:50 @3) + (36:58 @4) + (10 @5) 22.17 km (2:56 / km)
ahr:127 max:151

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.

7 PM

Conditioning (Pilates) 1:00:00 [1]

Pilates with Kyla [Cardiff Pilates Studio]

Wednesday Jan 27 #


MyFitnessPal: 37 calories over target. I consider that to be close enough!

1 PM

Conditioning 3:00 [1]

4x own body weight
2x with thin black band (13-23kgs)
2x with medium purple band (18-37kg)
2x with thick green band (22-55kg)

Iron Core Fitness Assisted Pull Up Band Set of 3

5 PM

Running 1:08:58 [2] 12.38 km (10.8 kph) +188m

Fforest Fawr loop in the dark and mist

Took some nice photos of Castell Coch.Check out Strava to see them:

Right quad was quite sore/tight hence the slow pace.

Tuesday Jan 26 #


MyFitnessPal - 500 calories less than target

5 PM

Cycling - turbo 1:05:00 intensity: (42:43 @1) + (1:11 @2) + (1:09 @3) + (16 @4) + (19:41 @5) 23.01 km (2:50 / km)
ahr:118 max:151

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 Jan 25 #


MyFitnessPal - 828 calories less than target

8 AM


Struggled to get out of bed. Too nice!

12st 2lb.

12 PM

Running 35:15 [2] 6.72 km (11.4 kph) +41m
ahr:135 max:168

Tongwynlais loop during a sunny lunchtime but was very icy in places.

Had very little for breakfast hence speed was steady for such a short run.

7 PM

Conditioning (Pull ups) 2:00 [1]

3x own body weight
2x with thin black band
3x with medium purple band
4x with thick green band

Iron Core Fitness Assisted Pull Up Band Set of 3
3 Band set includes:
- Black 13-23kgs
- Purple 18-37kgs
- Green 22-55kgs.

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