Training Log Archive: GD44In the 7 days ending Feb 28, 2021:
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Sunday Feb 28, 2021 #
Note
Had to pop back to West Wales for caring duties for Mum. Managed to install a broadband router, SMART TV and Facebook Portal TV.
Plus fixed a leaking pipe in the shed and replace many lightbulbs in the house!
No time for exercise.
Plus fixed a leaking pipe in the shed and replace many lightbulbs in the house!
No time for exercise.
Saturday Feb 27, 2021 #
12 PM
Conditioning (Pull ups) 1:00 [1]
5 unassisted pull ups around lunchtime
3 PM
Conditioning (Pull ups) 1:00 [1]
5 unassisted pull ups before heading back in after a wonderful day in the sunshine in the garden gazebo.
7 PM
Note
Wales beat England in the Six Nations. Had intended to run but didn't get round to it!
Friday Feb 26, 2021 #
8 AM
MTB 5:37:34 101.41 km (18.0 kph) +1077m
ahr:111 max:149
First ride on the HT MTB for several months. Cycled up the road to Merthyr, met Natalie (now allowed to meet one friend for exercise) and headed West onto the ridge. Then headed south.
I noted from the map that we weren't too far from the disused railway tunnel that used to link Quaker's Yard to Mountain Ash. So we headed down to the western portal and walked through it. Luckily, Nat had a light.
Then cycled up the Taff Trail to Merthyr, had a picnic and went our separate ways to our homes. I went down the Taff Trail all the way home.
Great little day out. Low intensity but fun.
Elapsed Time - 6:35:34
Moving Time (Strava) - 6:03:00
TR Time - 5:37:34
I noted from the map that we weren't too far from the disused railway tunnel that used to link Quaker's Yard to Mountain Ash. So we headed down to the western portal and walked through it. Luckily, Nat had a light.
Then cycled up the Taff Trail to Merthyr, had a picnic and went our separate ways to our homes. I went down the Taff Trail all the way home.
Great little day out. Low intensity but fun.
Elapsed Time - 6:35:34
Moving Time (Strava) - 6:03:00
TR Time - 5:37:34
Thursday Feb 25, 2021 #
1 PM
Running 1:00 [1]
5 x unassisted pull ups
[sunshine outside]
[sunshine outside]
5 PM
Cycling - turbo 1:00:00 [3]
Log to be uploaded after activity
Description
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.
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 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.
Description
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.
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 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, 2021 #
7 AM
Note
Fat - 15.8%
Good night's sleep last night
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, 2021 #
7 PM
Cycling - turbo 1:00:00 21.52 km (2:47 / km)
ahr:127 max:159
https://www.trainerroad.com/app/career/garydavies4...
[Whilst watching Alan Stone's presentation about his 2012 trip kayaking down the Grand Canyon.]
Hard session!
Description
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.
Goals
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.
[Whilst watching Alan Stone's presentation about his 2012 trip kayaking down the Grand Canyon.]
Hard session!
Description
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.
Goals
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, 2021 #
Note
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
ahr:59 max:73