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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running3 5:17:31 31.1(5.9/h) 50.05(9.5/h) 1210
  Cycling - turbo 3 3:40:00 36.32 58.45
  Walking2 2:29:00 7.64(3.1/h) 12.3(5.0/h) 64
  Conditioning6 1:58:17
  Total11 13:24:48 75.06 120.8 1274
  [1-5]10 10:54:43

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MoTuWeThFrSaSu

Sunday Feb 7 #

10 AM

Conditioning (Pull ups) 30 [1]

4 unassisted pull ups before my run

Bar diameter is a little small so I might wear gloves in future or increase diameter somehow.

Running 3:34:51 intensity: (1:12:17 @1) + (2:06:38 @2) + (6:18 @3) + (9:38 @4) 30.96 km (8.6 kph) +985m
ahr:127 max:151

North Cardiff 4 Peaks Loop

I ran this anti-clockwise a few weeks ago and created a test MapRun course using each of the summits as a control with the monument located in Whitchurch Park as the start/finish.

The test run worked on my clockwise loop. I took a different route from Taffs Well up to CyA too. Slow but direct.

It was a beautiful sunny day but bitterly cold. Lovely day out.

Got back just before the Wales v Ireland match - Wales won!

Before the run, I foam rolled the quads, stretched the hip flexors and then activated the glutes by doing the frog glute bridge. It worked as I could feel my butt working at times.

This was a Z1/2 run so I walked some of the steeper climbs to keep the HR down.

8 PM

Note

Consumed 863 less calories than target

Saturday Feb 6 #

Note

Fat: 16.6%

76.3kg = 12st 0lb

Consumed 1263 more calories than I should have!

10 AM

Cycling - turbo 1:40:00 intensity: (32:20 @1) + (3:10 @2) + (18:03 @3) + (39:14 @4) + (7:13 @5) 38.04 km (2:38 / km)
ahr:128 max:154

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

Hard but not as hard as I had anticipated. The rest day yesterday and the pre-ride carb intake probably helped. I knew the workout would burn ~1000 calories so I consumed that much in the 2hours before and during. Mainly toast and jam x 4 before, banana near start and Shot Bloks during.

Description
Leconte consists of 3 sets of 2x10-minute criss-cross intervals where 2-minute valleys between 95-99% FTP alternate with 30-second surges between 105-110% FTP

Each interval criss-crosses your FTP never straying far from it until the brief, 1-minute recoveries within each set or the 5-minute recovery segments between sets.

Goals
Leconte's primary goal is to increase your ability to push the pedals hard for longer durations, i.e. increased muscular endurance.

The secondary goal is the development of the ability to handle changes in pace while maintaining a high level of work.

Each short surge floods the muscle with metabolic byproducts bringing with them the desire to easy up, not that you will.

12 PM

Walking 1:29:30 [0] 7.28 km (4.9 kph) +42m
ahr:77 max:102

Tongwynlais Walk with Dawn

Elapsed Time - 1:37:50
Moving Time - 1:29:30

Plan2Ride was shut again. :-(

Friday Feb 5 #

Note

Fat: 14.7%

Calorie consumption: on target

4 PM

Walking 59:30 [0] 5.02 km (5.1 kph) +21m
ahr:69 max:69

Walk with Dawn

Had intended to go for a 2-3hrs run but my legs felt a little tired and it was raining!

Conditioning 1:11 [1]

Pull ups

4 unassisted
4 assisted - black band

Thursday Feb 4 #

6 PM

Cycling - turbo 1:00:00 intensity: (14:53 @1) + (2:06 @2) + (2:31 @3) + (40:23 @4) + (7 @5)

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

Description
Lamarck is 4x10-minute intervals set right at FTP and the active recoveries between intervals are each 2 minutes long.

Goals
Time at threshold is all about increasing your muscular endurance. By working this hard for such long durations, you can improve your ability to tolerate both the physical and psychological stress that comes with riding right at your highest steady-state power.

As your body becomes accustomed to processing excess lactate and working through high levels of acidic accumulation, your mind becomes familiar with this inherent discomfort in ways that allow you to work harder for longer - your pain tolerance increases, your time to exhaustion grows.

Aero-inclined riders can work on producing full power in an aerodynamic or time trial position with shorter, more tolerable durations than similar but longer intervals.

Try to keep your spin above 85rpm.

Conditioning (Pilates) 1:05:44 [1]
ahr:69 max:96

Online pilates with Kyla

Wednesday Feb 3 #

Note

16.3% fat
1 PM

Conditioning 52 [1]
ahr:86 max:99

Pull ups

4 unassisted
4 assisted - black band

5 PM

Running 1:06:41 intensity: (44:21 @1) + (13:44 @2) + (6:17 @3) + (1:51 @4) + (28 @5) 12.38 km (11.1 kph) +186m
ahr:141

Enjoyed this. Legs, quads, hip flexors and hamstrings feel in good nick.

Tuesday Feb 2 #

Note

Good blog on eating for turbo sessions: https://www.trainerroad.com/blog/nutrition-plans-f...

I've discovered that I've been under fuelling for performance enhancement in my turbo training. I will identify the amount of calories burnt during the planned workout and then eat carbs just before and during the session to match the quantity burnt.

Weight:76.4kg 12st 0.5lb
Fat: 17.1%

MyFitnessPal - 206 calories less than target
6 PM

Cycling - turbo 1:00:00 intensity: (1:05 @0) + (33:34 @1) + (4:19 @2) + (8 @3) + (5 @4) + (20:49 @5) 20.4 km (2:56 / km)
ahr:120 max:156

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

Brutal!

Description
Spencer +2 is 6x3-minute VO2max repeats at 120% FTP with 4-minute recoveries between intervals.

Goals
By working at very high percentages of your power at peak aerobic uptake (pVO2max), tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time.

Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time.

In far less time than that required by long, slow distance, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Try to keep your cadence high, 90-100rpm is recommended.

Important: Try to settle on a demanding but repeatable power output such that you can finish as many intervals as possible. The goal is to accumulate a productive level of stress at a high level of intensity while avoiding the need to frequently quit intervals early.

Monday Feb 1 #

8 AM

Note

Weight: 76.7kg = 12st 1lb

Fat Mass: 15.9% [Lowest it's been since I started recording October 2018]
Lean Mass: 84.1%
Water Mass: 60.2% [Highest it's been since I started recording October 2018]
Bone Mass: 4.2%
Muscle Mass: 79.9% [Highest it's been since I started recording October 2018]

How achieved:

Water Mass
- Limited coffee to 2 per day (before noon)
- No tea: theophylline, a compound found in tea, enhances the diuretic effect of caffeine. (also read somewhere that tea/coffee reduces absorption of nutrients into body).
- Drink warm water with lemon in lieu of tea
- No alcohol

Fat Mass
- No alcohol
- Calorie counting to match target intake using MyFitnessPal
- Become more active

Muscle Mass
- linked to Fat Mass above

12 PM

Running 35:59 intensity: (7:53 @1) + (25:39 @2) + (2:27 @3) 6.71 km (11.2 kph) +40m
ahr:128 max:146

Possibly one of my slowest but it was great to get out. Big training week last week so body/mind was saying "hold your horses!"

7 PM

Conditioning (Pilates) 45:00 [1]

Online Pilates with Kyla.

8 PM

Conditioning 5:00 [1]

Pull ups

4 x own body weight
3 x black band

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