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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 21:

activity # timemileskm+m
  Cycling - turbo 3 3:36:19 27.63 44.46
  Running2 3:16:41 21.9(6.7/h) 35.24(10.7/h) 178
  Conditioning4 1:42:22
  Total8 8:35:22 49.52 79.7 178
  [1-5]8 8:35:01

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MoTuWeThFrSaSu

Sunday Feb 21 #

Note

Not too feeling great. Dull headache - so decided against a bike/turbo ride

Saturday Feb 20 #

1 PM

Running 2:21:56 intensity: (15:43 @1) + (2:02:12 @2) + (4:01 @3) 25.23 km (10.7 kph) +109m
ahr:130 max:143

Z2 Run

Run from Whitchurch to the Barrage and loop back around through Ely

Friday Feb 19 #

Cycling - turbo 1:30:00 [3]

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

Description
Mount Goode is 3x15-minute intervals at 95-99% FTP with 8-minute recoveries between intervals.

Goals
The primary objective here is improvements in muscular endurance accomplished by growing your ability to repeat efforts at near-FTP wattages.

By working close to but below your FTP, you not only accumulate a lot of time at a meaningful level of stress, but recovery from slightly sub-threshold effort comes much more readily than recovery following work done above your FTP.

Try to hold your spin above 85rpm and even as high as 105rpm depending on your sustainable power and cadence goals.

Thursday Feb 18 #

5 PM

Running 54:45 [2] 10.01 km (11.0 kph) +69m
ahr:131 max:160

Missed yesterday's scheduled run as it was raining cats and dogs so I did a turbo session instead. Nice to get out.

Conditioning (Pilates) 57:52 [1]
ahr:74 max:97

Online Pilates with Kyla and three others

Lots of new moves!

Wednesday Feb 17 #

1 PM

Conditioning 1:00 [1]

5 unassisted pull ups

6 PM

Cycling - turbo 1:15:00 intensity: (28:53 @1) + (3:38 @2) + (13:05 @3) + (29:08 @4) + (16 @5) 26.34 km (2:51 / km)
ahr:125 max:150

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

Description
Carpathian Peak is 3x12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.

Recoveries between over-unders are 8-minutes long.

Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you'll develop the ability to handle changes in pace while doing quite a lot of work.

The over-segments or 'surges' flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.

Hold that burn, then back off only slightly during the under-segments or 'valleys' in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the metabolic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

Try to keep your cadence above 85rpm, preferably above 95rpm.

Tuesday Feb 16 #

8 AM

Note

Not recorded all my cals on MyFitnessPal for last few days and in particular Valentine's Day!

Fat: 16.7%
Water: 59.2%
Bone: 4.2%
Muscle: 79.2%
6 PM

Cycling - turbo 21:19 intensity: (21 @0) + (6:49 @1) + (3:29 @2) + (3:27 @3) + (1:44 @4) + (5:29 @5) 7.33 km (2:54 / km)
ahr:117 max:160

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

Increased from 234W to 239W. Quite pleased I've lost 5kg since the last one immediately after New Year's Day too.

Cycling - turbo 30:00 intensity: (25:51 @1) + (4:09 @2) 10.79 km (2:47 / km)
ahr:106 max:114

Monday Feb 15 #

7 PM

Conditioning (Pilates) 42:30 [1]
ahr:63 max:85

With Kyla and Darren Shaw

8 PM

Conditioning (Pull ups) 1:00 [1]

5 unassisted pull ups (after Pilates)

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