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Training Log Archive: gregorysorensen

In the 7 days ending Jan 28:

activity # timemileskm+ft
  Mod Bike6 9:45:00 189.1(19.4/h) 304.33(31.2/h)
  Running2 2:40:00 20.61(7.7/h) 33.17(12.4/h)
  Weights2 2:35:00
  Mod Swim1 32:43 1.13(2.1/h) 1.82(3.3/h)
  Total11 15:32:43 210.84 339.31
averages - sleep:6.9 weight:181lbs

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Sunday Jan 28 #

7 AM

Mod Bike (mod bike) 2:00:00 [3] 39.0 mi (19.5 mph)
ahr:132 max:146 slept:7.0

Wright Peak -2

Wright Peak -2 is 3x30-minute intervals at 85% FTP with short, 1-minute intermediate recoveries in the middle of each long interval.


5-minute recoveries separate each interval.


The ride went better then expected, my legs along with my lower body are starting to adapt to harder workouts and discomfort. What interesting is rider at a higher cadence for higher power output the legs recover much better, but sweet spot training I find keeping the cadence between 87-90

02:00:00
DURATION
132 / 127
TSS®
0.81 / 0.80
IF®
1612 / 1578
kJ (Cal)
237
NP®
224
POWER
132
HR
87
CADENCE
292

Name Time Power ​NP HR Cadence
Workout 02:00:00 224 / 219 237 132 87
Endurance 1 00:03:00 174 / 175 173 110 88
Sweet Spot 1 00:02:00 243 / 248 240 123 89
Sweet Spot 2 00:15:00 251 / 248 250 134 87
Sweet Spot 3 00:15:00 252 / 248 251 136 88
Sweet Spot 4 00:15:00 252 / 248 251 135 88
Sweet Spot 5 00:15:00 253 / 248 252 139 88
Sweet Spot 6 00:15:00 254 / 248 253 140 88
Sweet Spot 7 00:15:00 253 / 248 252 142 88

Saturday Jan 27 #

7 AM

Mod Bike (mod bike) 1:45:00 [3] 36.0 mi (20.6 mph)
ahr:135 max:161 slept:7.0

Avalanche Spire +3 is 7x8-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for 1 minute, and then return to 95% FTP.
Recoveries between over-unders are 5 minutes long.

I was very surprised and happy with my workout, breakthrough, being able to hold above the targeted numbers for threshold, only thing that sucks is the unders as they decrease it's hard to dial in on a traditional trainer

01:45:00
DURATION
133 / 133
TSS®
0.87 / 0.87
IF®
1397 / 1389
kJ (Cal)
255
NP®
222
POWER
135
HR
88
CADENCE
292
FTP

Name Time Power ​NP HR Cadence
Workout 01:45:00 222 / 219 255 135 88
Endurance 1 00:03:00 187 / 189 185 114 89
Sweet Spot 1 00:03:00 271 / 277 268 132 96
Sweet Spot 2 00:01:00 275 / 277 272 128 90
Threshold 1 00:01:00 293 / 291 287 139 90
Threshold 2 00:01:00 306 / 306 307 144 92
Threshold 3 00:01:00 289 / 292 292 145 90
Sweet Spot 3 00:01:00 275 / 277 277 145 88
Threshold 4 00:01:00 291 / 291 285 144 91
Threshold 5 00:01:00 309 / 306 310 148 93
Threshold 6 00:01:00 290 / 292 291 149 91
Sweet Spot 4 00:01:00 280 / 277 282 133 89
Threshold 7 00:01:00 297 / 291 293 144 91
Threshold 8 00:01:00 307 / 306 306 147 92
Threshold 9 00:01:00 286 / 292 287 148 90
Sweet Spot 5 00:01:00 278 / 277 277 146 89
Threshold 10 00:01:00 295 / 291 287 146 91
Threshold 11 00:01:00 309 / 306 310 150 93
Threshold 12 00:01:00 286 / 292 284 150 90
Sweet Spot 6 00:01:00 278 / 277 279 133 88
Threshold 13 00:01:00 296 / 291 289 145 91
Threshold 14 00:01:00 308 / 306 308 149 93
Threshold 15 00:01:00 283 / 292 285 149 91
Sweet Spot 7 00:01:00 277 / 277 277 149 89
Threshold 16 00:01:00 290 / 291 284 148 91
Threshold 17 00:01:00 310 / 306 308 152 94
Threshold 18 00:01:00 289 / 292 290 154 91
Sweet Spot 8 00:01:00 274 / 277 275 135 88
Threshold 19 00:01:00 292 / 291 290 145 91
Threshold 20 00:01:00 309 / 306 307 150 93
Threshold 21 00:01:00 285 / 292 283 151 91
Sweet Spot 9 00:01:00 273 / 277 273 150 89
Threshold 22 00:01:00 293 / 291 287 150 91
Threshold 23 00:01:00 309 / 306 311 154 93
Threshold 24 00:01:00 287 / 292 284 155 91
Sweet Spot 10 00:01:00 273 / 277 272 135 92
Threshold 25 00:01:00 296 / 291 291 147 91
Threshold 26 00:01:00 308 / 306 308 152 93
Threshold 27 00:01:00 293 / 292 298 154 92
Sweet Spot 11 00:01:00 277 / 277 275 152 89
Threshold 28 00:01:00 294 / 291 289 153 92
Threshold 29 00:01:00 306 / 306 307 156 94
Threshold 30 00:01:00 290 / 292 291 157 92
Sweet Spot 12 00:01:00 277 / 277 274 137 89
Threshold 31 00:01:00 299 / 291 297 149 92
Threshold 32 00:01:00 308 / 306 307 154 93
Threshold 33 00:01:00 291 / 292 295 155 91
Sweet Spot 13 00:01:00 277 / 277 277 154 89
Threshold 34 00:01:00 296 / 291 293 154 92
Threshold 35 00:01:00 306 / 306 307 157 93
Threshold 36 00:01:00 284 / 292 281 158 91
Sweet Spot 14 00:01:00 278 / 277 276 140 89
Threshold 37 00:01:00 297 / 291 292 151 92
Threshold 38 00:01:00 310 / 306 307 156 94
Threshold 39 00:01:00 285 / 292 287 156 91
Sweet Spot 15 00:01:00 276 / 277 275 156 90
Threshold 40 00:01:00 296 / 291 294 155 92
Threshold 41 00:01:00 308 / 306 306 159 94
Threshold 42 00:01:00 291 / 292 290 161 92

Friday Jan 26 #

7 AM

Running (mod run) 1:20:00 [3] 10.31 mi (7.7 mph)
ahr:138 max:147 slept:5.5 weight:180lbs

mod run, legs felt good, very surprised after hard bike yesterday. My garmin in not working correct ally, I ran at 7.7 7.8 mph the entire run, the garmin had me with 8.79 at 9:07 pace, I think I may need to clear all the data which may be causing incorrect readings
5 PM

Mod Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:120 max:127

Pettit - TrainerRoad
Add a description :Pettit is an hour of aerobic Endurance work spent between 60-70% FTP. Legs felt bad for the first 40 minutes then finally loosened. This may be for challenging with running and lifting during the week, may back down (%) of these workouts, will go by feel???

Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.


182W
Weighted Avg Power

646kJ
Total Work

38
Training Load

62%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 120bpm 127bpm
Cadence 91 113
Power 179W 268W
Calories 720
Elapsed Time 1:00:00

Thursday Jan 25 #

10 AM

Mod Bike (mod bike) 2:00:00 [3] 38.5 mi (19.2 mph)
ahr:132 max:161 slept:7.0

Kosciuszko +4 - TrainerRoad consists of 8x5-minute intervals ranging between 108-109% FTP with 2:50 of easy spinning between

This one really hurt and I had to dig deep to hold on for the last couple of intervals

02:00:00
DURATION
144 / 147
TSS®
0.85 / 0.86
IF®
1557 / 1560
kJ (Cal)
248
NP®
216
POWER
132
HR
88
CADENCE
292
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 216 / 216 248 132 88
Endurance 1 00:06:00 206 / 210 205 115 94
Threshold 1 00:03:00 277 / 280 274 129 90
Sweet Spot 1 00:00:10 219 / 254 -- 107 88
VO2 Max 1 00:05:00 313 / 315 312 140 93
Sweet Spot 2 00:00:10 226 / 254 -- 110 92
VO2 Max 2 00:05:00 313 / 315 312 145 94
Sweet Spot 3 00:00:10 227 / 254 -- 113 90
VO2 Max 3 00:05:00 314 / 315 314 148 94
Sweet Spot 4 00:00:10 190 / 254 -- 113 88
VO2 Max 4 00:05:00 314 / 315 313 149 94
Sweet Spot 5 00:00:10 196 / 257 -- 116 91
VO2 Max 5 00:05:00 313 / 318 312 151 94
Sweet Spot 6 00:00:10 204 / 254 -- 115 83
VO2 Max 6 00:04:50 309 / 315 308 151 93
Sweet Spot 7 00:00:10 190 / 254 -- 118 83
VO2 Max 7 00:05:00 307 / 318 307 152 91
Sweet Spot 8 00:00:10 197 / 254 -- 116 83
VO2 Max 8 00:05:00 307 / 315 306 151 94
Endurance 2 00:30:00 189 / 189 190 134 85

Wednesday Jan 24 #

7 AM

Weights (weights) 1:20:00 [3]
slept:7.0

chest, shoulders, arms, much stronger today on upper body
8 AM

Mod Swim (mod swim ) 32:43 [3] 1.13 mi (2.1 mph)

mod swim, easy trying to loosen up after lifting weights
10 AM

Mod Bike (mod bike) 1:30:00 [3] 28.0 mi (18.7 mph)
ahr:121 max:131

Brasstown

Endurance 3 blocks of 15 min spent at 65-75% FTP

1:30:00
DURATION
70 / 70
TSS®
0.68 / 0.68
IF®
1062 / 1063
kJ (Cal)
199
NP®
197
POWER
121
HR
89
CADENCE
292
FTP

Tuesday Jan 23 #

6 AM

Running (mod run) 1:20:00 [3] 10.3 mi (7.7 mph)
ahr:141 max:160 slept:7.0 weight:182lbs

mod run
11 AM

Mod Bike (mod bike) 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:131 max:159

Mills +4 TrainerRoad

Mills consist of 110-120 % FTP Intervals 2:15 each, they hurt but I think I did pretty good, after running over 10 miles earlier and weight training the day prior (legs)

01:30:00
DURATION
106 / 107
TSS®
0.84 / 0.84
IF®
1089 / 1077
kJ (Cal)
245
NP®
202
POWER
131
HR
89
CADENCE
292
FTP


Name Time Power ​NP HR Cadence
Workout 01:30:00 202 / 198 245 131 89
Endurance 1 00:03:00 182 / 189 180 114 90
VO2 Max 1 00:01:00 319 / 321 307 127 94
VO2 Max 2 00:00:30 341 / 350 312 127 98
Sprint 1 00:00:30 368 / 379 326 131 99
VO2 Max 3 00:00:45 336 / 350 316 129 97
VO2 Max 4 00:01:15 335 / 335 336 148 97
VO2 Max 5 00:00:45 339 / 350 318 131 103
VO2 Max 6 00:01:15 335 / 335 339 149 96
VO2 Max 7 00:00:45 341 / 350 317 131 100
VO2 Max 8 00:01:15 337 / 335 336 151 97
VO2 Max 9 00:00:45 331 / 350 312 130 98
VO2 Max 10 00:01:15 327 / 335 334 147 90
VO2 Max 11 00:01:00 339 / 350 328 138 99
VO2 Max 12 00:01:00 338 / 336 342 153 98
VO2 Max 13 00:01:00 347 / 350 332 137 100
VO2 Max 14 00:01:00 332 / 336 333 153 98
VO2 Max 15 00:01:00 333 / 350 320 135 99
VO2 Max 16 00:01:00 319 / 336 312 150 94
VO2 Max 17 00:00:45 339 / 350 320 133 98
VO2 Max 18 00:01:15 336 / 335 338 152 98
VO2 Max 19 00:00:45 329 / 350 308 131 108
VO2 Max 20 00:01:15 325 / 335 323 150 91
VO2 Max 21 00:00:45 332 / 350 311 132 108
VO2 Max 22 00:01:15 320 / 335 320 152 97
VO2 Max 23 00:00:45 339 / 350 321 134 103
VO2 Max 24 00:01:15 329 / 335 332 154 98
Endurance 2 00:15:00 191 / 189 192 134 88
Ride Notes

Monday Jan 22 #

7 AM

Weights (weights) 1:15:00 [3]
slept:7.75

legs, back, core

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