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

Training Log Archive: GD44

In the 7 days ending Feb 19:

activity # timemileskm+m
  Cycling - turbo 3 3:30:00 42.54(4:56) 68.46(3:04)
  Orienteering1 57:44 6.12(9:26) 9.85(5:52) 201
  Running1 8:11 0.94(6.9/h) 1.51(11.1/h) 15
  Total4 4:35:55 49.59(5:34) 79.81(3:27) 216
  [1-5]4 4:30:26

» now

Sunday Feb 19 #

5 PM

Cycling - turbo 1:30:00 intensity: (13:04 @1) + (27:20 @2) + (49:35 @3) + (1 @4) 29.26 km (3:05 / km)
ahr:120 max:136

Herman totals over 70 minutes of Tempo intervals spent between 76-88% FTP with intermittent, 3-minute recoveries at 55% FTP.

Goals [I didn't get out of saddle though]
The goal here is to continue building aerobic power while refining your climbing technique and familiarizing your body with the different stresses of climbing.

Additionally, there's focus on turning the pedals with higher than usual force while still remaining relaxed.

You'll also target particular quadrants of the pedalstroke in order to keep power on the pedals more effectively throughout the entire 360-degree pedalstroke by focusing on lifting upward and kicking foward.

These intervals are meant to simulate climbs, so try to use cadences that most closely mimic ones you'll use on grades you're likely to encounter in your events or rides.

Recommended cadence is above 75rpm when seated and above 65rpm when standing.

Friday Feb 17 #

12 AM


Wednesday Feb 15 #

12 AM


6 PM

Running 8:11 intensity: (1:13 @0) + (6:10 @1) + (48 @2) 1.51 km (11.1 kph) +15m
ahr:130 max:152

Warm up before the O race

Orienteering 57:44 intensity: (4:16 @0) + (13:30 @1) + (31:02 @2) + (8:56 @3) 9.85 km (5:52 / km) +201m 5:19 / km
ahr:147 max:166

SWOC MapRun Street O - Radyr

First run since Lanzarote which was early January. My legs were a little stiff from the previous night's turbo ride too.

I was going OK until I got totally disorientated through Radyr Golf Course. I didn't have a compass either as I left in the car following the discovery that it's now got a huge bubble in it and turned 180 degress.

2>23: Lost 7 minutes as I somehow deviated off the path into the golf course and managed to get back on course.

At CP23, I was very close to the road which would lead me to CP6 but I didn't trust the map and ended up looking for a gravel path through the golf course which didn't exist. I headed NE instead of NW (no compass) and ended up at the golf club! Lost 6 mins.

Ended up in mid table and way off the top people as a result.

My intended plan was very similar to Richard Cronin's but the mistakes didn't allow me the time to do it.

Tuesday Feb 14 #

6 PM

Cycling - turbo 1:00:00 intensity: (18:54 @1) + (2:07 @2) + (25:15 @3) + (13:39 @4) + (5 @5) 18.96 km (3:10 / km)
ahr:127 max:149

Reinstein -2 is 3x12-minute over-under intervals alternating between 2 minutes at 92% FTP and 1 minute at 102% FTP with 5-minute active recoveries between intervals.

The primary objective of over-unders is to develop the ability to handle changes in pace while maintaining a high level of work.

The over-segments or "surges" flood the muscle with metabolic byproducts bringing with them the desire to easy 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 doing a lot of work.

These intervals will increase your ability to better process lactate thereby increasing not only how long you can work above FTP but potentially increasing FTP itself.

Try to keep your cadence above 85rpm.

Monday Feb 13 #

12 AM


12 PM

Cycling - turbo 1:00:00 intensity: (43:40 @1) + (2:16 @2) + (18 @3) + (9 @4) + (13:37 @5) 20.24 km (2:58 / km)
ahr:110 max:139

Tumbe is 3 sets of 5 intervals, each 50 seconds long. Intervals are between 115 and 120% FTP. Recoveries between intervals are just over 2 minutes long and recoveries between sets of intervals are 3 minutes and 40 seconds.

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.

« Earlier | Later »