Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 14:

activity # timemileskm+m
  Cycling - turbo 3 3:19:09 45.38(4:23) 73.04(2:44)
  Running2 2:35:26 18.08(7.0/h) 29.1(11.2/h) 497
  Walking1 1:56:15 4.97(2.6/h) 8.0(4.1/h) 72
  Conditioning4 1:50:00
  Total9 9:40:50 68.44 110.14 569
  [1-5]9 7:44:29

» now

Sunday Feb 14 #

10 AM

Walking 1:56:15 [0] 8.0 km (4.1 kph) +72m

Valentine's Day walk with Dawn

Running 1:35:26 intensity: (27:20 @1) + (58:34 @2) + (2:43 @3) + (6:49 @4) 16.89 km (10.6 kph) +301m
ahr:128 max:151

Z2 run.

Cae Delyn, Rhiwbina Hill, Black Cock Pub, down Blackbrook Road and return on the disused railway lines. Up to above Castell Coch and back to Whitchurch along the canal.

Saturday Feb 13 #

10 AM

Cycling - turbo 1:30:00 intensity: (3:31 @1) + (1:16:43 @2) + (9:46 @3) 33.88 km (2:39 / km)
ahr:114 max:128

Had intended to do an outdoor road ride today but it was snowing!

This is the last scheduled workout in the TR Sweet Spot Base Low Vol II block. Build phase next.

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Aerobic Endurance training is primarily about cultivating a strong, wide aerobic base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism, energy delivery & glycogen conservation, lower HR/higher aerobic power, improved neuromuscular efficiency, etc.

As time-constrained as most riding schedules are though, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.

Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.
4 PM

Conditioning (Pull ups) 1:00 [1]

Ran out between the two six nation matches and did 4 unassisted pull ups in the gazebo.

Friday Feb 12 #

4 PM

Running 1:00:00 intensity: (1:08 @1) + (27:45 @2) + (27:46 @3) + (3:21 @4) 12.21 km (12.2 kph) +197m
ahr:145 max:166

Fforest Fawr Loop

Not run since the 20 miler on Sunday so thought I'd better do something today. Not able to fit in a long one due to some IFA meetings.

Set off with no agenda or expectations and it turned out to be a fast one. Fastest in about a year and several Strava segment PRs.

Hip flexors and quads were a little sensitive but not bad on the whole.

Thursday Feb 11 #


Fat 17.3%

7 PM

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

Online Pilates with Kyla and two others (non Arup)

Wednesday Feb 10 #


16.4% fat

10 AM

Conditioning (Pull ups) 1:00 [1]

Pull ups

5 x own body weight (to failure)
5 x assisted pull ups (black band) past failure with no rest

5 PM

Cycling - turbo 49:09 intensity: (6 @0) + (4:06 @1) + (42:44 @2) + (2:13 @3) 17.78 km (2:46 / km)
ahr:108 max:122

PC crashed near the end!

Beech is 60 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

Endurance workouts are aimed at improving your aerobic power production capabilities in a steady, low-stress manner.

By training your endurance muscle fibers to better utilize oxygen to metabolize fat as fuel, your muscles can spare sugar stores for more intense efforts.

This long/slow approach to fostering aerobic capabilities is the lighter, kinder alternative to high-intensity repeats, but both approaches target many of the same adaptations.

Try to keep your spin above 85rpm, preferably above 95rpm.
10 PM


Consumed 12 less calories than target

Tuesday Feb 9 #

8 AM


16.7% fat

Did nothing today. DOMS in legs from Sunday's run.

Prepared the AR presentation for MDC after work so didn't have time to do anything - not that I was complaining!

Presentation seemed to go well. Found a photo from the Margam Park BHF Charity event which was dated Sep 2006. That's when I discovered AR and later started my AR career in Llandogo Dynamic Adventure Racing 2007! The World Champs were in Scotland that year and Team North Face were using the Llandogo race as a training event.
10 PM


Consumed 95 cals less than target.

Monday Feb 8 #

8 AM


17.5% fat

6 PM

Cycling - turbo 1:00:00 intensity: (7:01 @1) + (52:59 @2) 21.38 km (2:48 / km)
ahr:106 max:118

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, Pettit targets improvements in pedaling mechanics, leg speed, and sprinting form.

7 PM

Conditioning (Pilates) 48:00 [1]
ahr:69 max:87

Online Pilates with Kyla

10 PM


Consumed 79 more calories than target

« Earlier | Later »