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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 28:

activity # timemileskm+m
  Cycling - turbo 3 2:10:00 14.85 23.9
  Conditioning2 1:39:58
  Running2 1:01:22 6.76 10.87 77
  Total6 4:51:20 21.61 34.77 77
  [1-5]6 3:10:26

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Thursday Feb 25 #

1 PM

Running 1:00 [1]

5 x unassisted pull ups

[sunshine outside]
5 PM

Cycling - turbo 1:00:00 [3]

Log to be uploaded after activity

Fang Mountain is 4x9-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.
Recoveries between OU's are 6 minutes long.

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 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 acidic 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.

Conditioning 59:42 [0]
ahr:72 max:91

Wednesday Feb 24 #

7 AM


Fat - 15.8%
Good night's sleep last night

5 PM

Running 1:00:22 [2] 10.87 km (10.8 kph) +77m
ahr:128 max:144

Easy flat run Z2

Tuesday Feb 23 #

7 PM

Cycling - turbo 1:00:00 intensity: (1:10 @0) + (32:59 @1) + (3:20 @2) + (26 @3) + (6 @4) + (21:59 @5) 21.52 km (2:47 / km)
ahr:127 max:159

[Whilst watching Alan Stone's presentation about his 2012 trip kayaking down the Grand Canyon.]

Hard session!

Bashful +1 is 3 sets of 7x1-minute intervals at 125% FTP where recoveries between intervals are 30 seconds long and recoveries between sets of intervals are 6 minutes long.

Primarily, these efforts are about improving your maximum aerobic power or your ability to repeatedly operate at or near it.

Intervals like these can raise your aerobic ceiling and create room for later improvements in your VO2max, and in the process they'll bring about aerobic adaptations that benefit your performance across the board.

Strive for a cadence of 100rpm or even a bit higher during each interval. But if fatigue forces a lack of control at these higher cadences, shoot for something closer to 90rpm and ride smoothly.

8 PM

Cycling - turbo 10:00 [2] 2.38 km (4:12 / km)
ahr:121 max:125

Turbo cool down

Monday Feb 22 #


Had a bad night's sleep and work was bonkers busy so wasn't able to pull myself away and do something. :-(

7 PM

Conditioning 40:16 intensity: (40:02 @0) + (14 @3)
ahr:59 max:73

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