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Training Log Archive: gregorysorensen

In the 7 days ending Feb 4:

activity # timemileskm+ft
  Mod Bike6 9:45:00 164.2 264.25
  Weights2 2:45:00
  Running2 2:40:00 20.92(7.8/h) 33.67(12.6/h)
  Mod Swim3 1:12:30 2.63(2.2/h) 4.23(3.5/h)
  Total13 16:22:30 187.75 302.15
averages - sleep:7.2 weight:180lbs

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Sunday Feb 4 #

8 AM

Mod Bike (mod bike) 2:00:00 [3] 40.5 mi (20.3 mph)
ahr:132 max:153 slept:8.0

Juneau -2 is 4x18-minute intervals at 88-92% FTP with a couple brief, 1-minute intermediate recoveries during each long interval. 7-minute recoveries fall between intervals. Was very surprised and happy with my output, was a new breakthrough for me, was able to stay above each interval and my legs and body felt good at the end of workout too.

02:00:00
DURATION
132 / 129
TSS®
0.81 / 0.80
IF®
1548 / 1524
kJ (Cal)
239
NP®
215
POWER
132
HR
87
CADENCE
294
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 215 / 211 239 132 87
Endurance 1 00:03:00 202 / 205 201 117 94
Sweet Spot 1 00:03:00 263 / 264 260 131 96
Sweet Spot 2 00:06:00 259 / 258 258 134 87
Sweet Spot 3 00:06:00 260 / 258 258 137 87
Sweet Spot 4 00:06:00 260 / 258 258 137 87
Sweet Spot 5 00:06:00 267 / 264 266 138 88
Sweet Spot 6 00:06:00 267 / 264 265 140 88
Sweet Spot 7 00:06:00 266 / 264 265 141 88
Sweet Spot 8 00:06:00 275 / 270 274 140 89
Sweet Spot 9 00:06:00 274 / 270 273 143 89
Sweet Spot 10 00:06:00 276 / 270 275 145 89
Sweet Spot 11 00:06:00 266 / 264 265 141 88
Sweet Spot 12 00:06:00 266 / 264 265 144 89
Sweet Spot 13 00:06:00 273 / 264 271 147 90

Saturday Feb 3 #

7 AM

Mod Bike (mod bike) 1:45:00 [3] 35.2 mi (20.1 mph)
ahr:134 max:156 slept:7.25

Carpathian Peak +3 is 3x20-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 intervals are 10 minutes long. Legs felt a lot better today even though I ran yesterday, I had to stop once to take a phone call for delivery for appliances. These over and unders are rough, what is interesting is once I start the first one or two over and unders in each block, I seem to have a hard time adjusting to them, the peak hurts, but where I have issues is when the watts begin to drop down to sweet spot, I can not hold them like I probably could on a ERG Trainer. More than anything this really becomes mental game because there are no breaks and the burn and uncomfortable feeling in my legs are contestant until the 10 minute break. Lots of snot and sweat pouring off me.


1:45:00
DURATION
134 / 138
TSS®
0.87 / 0.89
IF®
1433 / 1448
kJ (Cal)
257
NP®

Name Time Power ​NP HR Cadence
Workout 01:45:00 227 / 229 257 134 88
Endurance 1 00:03:00 175 / 176 174 112 87
Endurance 2 00:03:00 208 / 205 207 121 86
Sweet Spot 1 00:04:00 262 / 264 261 133 87
Sweet Spot 2 00:01:00 276 / 279 273 129 89
Threshold 1 00:01:00 297 / 293 292 138 91
Threshold 2 00:01:00 304 / 308 305 142 92
Threshold 3 00:01:00 288 / 294 291 143 90
Sweet Spot 3 00:01:00 276 / 279 275 142 89
Threshold 4 00:01:00 288 / 293 281 141 90
Threshold 5 00:01:00 310 / 308 309 145 93
Threshold 6 00:01:00 287 / 294 290 145 91
Sweet Spot 4 00:01:00 279 / 279 280 146 90
Threshold 7 00:01:00 291 / 293 284 145 91
Threshold 8 00:01:00 306 / 308 306 148 93
Threshold 9 00:01:00 290 / 294 293 149 91
Sweet Spot 5 00:01:00 274 / 279 274 147 89
Threshold 10 00:01:00 288 / 293 282 146 91
Threshold 11 00:01:00 305 / 308 302 149 93
Threshold 12 00:01:00 292 / 294 294 150 91
Sweet Spot 6 00:01:00 277 / 279 277 151 90
Threshold 13 00:01:00 286 / 293 281 149 91
Threshold 14 00:01:00 307 / 308 306 151 93
Threshold 15 00:01:00 295 / 294 299 153 92
Sweet Spot 7 00:01:00 271 / 279 266 132 88
Threshold 16 00:01:00 295 / 293 293 142 90
Threshold 17 00:01:00 306 / 308 306 146 92
Threshold 18 00:01:00 287 / 294 291 145 90
Sweet Spot 8 00:01:00 277 / 279 277 145 89
Threshold 19 00:01:00 258 / 293 273 138 89
Threshold 20 00:01:00 302 / 308 302 133 92
Threshold 21 00:01:00 290 / 294 294 145 91
Sweet Spot 9 00:01:00 274 / 279 273 145 89
Threshold 22 00:01:00 289 / 293 280 145 91
Threshold 23 00:01:00 305 / 308 304 149 93
Threshold 24 00:01:00 290 / 294 294 151 91
Sweet Spot 10 00:01:00 277 / 279 276 149 89
Threshold 25 00:01:00 286 / 293 280 148 91
Threshold 26 00:01:00 306 / 308 305 153 94
Threshold 27 00:01:00 281 / 294 278 152 91
Sweet Spot 11 00:01:00 278 / 279 277 152 90
Threshold 28 00:01:00 278 / 293 272 150 90
Threshold 29 00:01:00 307 / 308 309 154 94
Threshold 30 00:01:00 281 / 294 274 153 88
Sweet Spot 12 00:01:00 275 / 279 272 133 90
Threshold 31 00:01:00 290 / 293 286 143 91
Threshold 32 00:01:00 305 / 308 304 147 93
Threshold 33 00:01:00 288 / 294 289 148 91
Sweet Spot 13 00:01:00 276 / 279 275 147 90
Threshold 34 00:01:00 284 / 293 277 146 91
Threshold 35 00:01:00 305 / 308 305 150 94
Threshold 36 00:01:00 280 / 294 274 139 91
Sweet Spot 14 00:01:00 275 / 279 271 143 90
Threshold 37 00:01:00 289 / 293 281 147 91
Threshold 38 00:01:00 303 / 308 303 152 93
Threshold 39 00:01:00 308 / 294 307 139 94
Sweet Spot 15 00:01:00 266 / 279 261 145 89
Threshold 40 00:01:00 290 / 293 282 148 91
Threshold 41 00:01:00 302 / 308 298 152 94
Threshold 42 00:01:00 274 / 294 269 153 90
Sweet Spot 16 00:01:00 280 / 279 279 138 90
Threshold 43 00:01:00 289 / 293 280 145 91
Threshold 44 00:01:00 304 / 308 305 154 94
Threshold 45 00:01:00 290 / 294 288 155 92

Friday Feb 2 #

6 AM

Running (mod run) 1:20:00 [3] 10.62 mi (8.0 mph)

Mod Run, picked up the pace around 18 min mark, dropping to 7:30 pace for 62 minutes and then cool down
8 AM

Mod Swim (mod swim ) 23:00 [3] 0.9 mi (2.3 mph)

1500 yard swim after stretching from the run, felt good
11 AM

Mod Bike (mod bike) 1:00:00 [3] 18.5 mi (18.5 mph)
slept:7.0 weight:179.5lbs

Pettit - TrainerRoad
Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills. Nice and easy today, legs felt ok.

No HR today

Thursday Feb 1 #

7 AM

Mod Bike (mod bike) 2:00:00 [3] 39.0 mi (19.5 mph)
ahr:106 max:144 slept:7.0

Elephants +2 consists of 6x7-minute repeats at 108% FTP separated by 3-minute recovery valleys followed by 40 minutes at 65% FTP. Legs still had not recovered from workouts prior, not happy but like I said I brought this on myself running and doing extensive leg workout days prior. I was starting to feeling my left lower back tighten up and my hamstrings were hurting. The intervals were suppose to be @ 317 each 6x7) with 2:50 rest between, I was only able to 309, 305, 299, 298, 296, 295, plus the last two I had to take an extra minute of rest between. This training is rough to say the least. Also HR monitor is not working correctly

02:00:00
DURATION
139 / 152
TSS®
0.83 / 0.87
IF®
1586 / 1624
kJ (Cal)
245
NP®
220
POWER
105
HR
88
CADENCE
294
FTP

Name Time Power ​NP HR Cadence
Name Time Power ​NP HR Cadence
Workout 02:00:00 220 / 225 245 105 88
Endurance 1 00:06:00 209 / 211 208 109 87
Threshold 1 00:03:00 277 / 282 275 131 89
Sweet Spot 1 00:00:10 233 / 256 -- 112 91
VO2 Max 1 00:07:00 309 / 317 309 128 94
Sweet Spot 2 00:00:10 197 / 256 -- 110 88
VO2 Max 2 00:07:00 306 / 317 305 86 94
Sweet Spot 3 00:00:10 203 / 256 -- 111 90
VO2 Max 3 00:07:00 300 / 317 299 86 93
Sweet Spot 4 00:00:10 232 / 256 -- 115 85
VO2 Max 4 00:07:00 296 / 317 298 99 88
Sweet Spot 5 00:00:10 203 / 256 -- 115 79
VO2 Max 5 00:07:00 295 / 317 296 118 90
Sweet Spot 6 00:00:10 189 / 256 -- 116 85
VO2 Max 6 00:07:00 295 / 317 295 122 92
Endurance 2 00:40:00 191 / 191 191 102 89

Wednesday Jan 31 #

6 AM

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

arms, chest, shoulders, core
7 AM

Mod Swim (Mod swim ) 32:30 [3] 1.13 mi (2.1 mph)
slept:7.5

Mod swim
9 AM

Mod Bike (mod bike) 1:30:00 [3]
ahr:126 max:135

January 31, 2018


Description: mod bike Notes: Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP. This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills. Legs just felt flat the entire time, kind of loosen up at end of workout. Hopefully they are better tomorrow as this will be the hardest training day of the 8 week block

01:30:00 DURATION 65 / 65 TSS® 0.66 / 0.66 IF® 1034 / 1034 kJ (Cal) 194 NP® 192 POWER 126 HR 91 CADENCE 294 FTP Name Time Power ​NP HR Cadence Workout 01:30:00 192 / 191 194 126 91 Endurance 1 00:03:00 159 / 161 158 115 90 Endurance 2 00:03:00 177 / 176 176 122 89 Endurance 3 00:14:00 189 / 191 189 126 92 Endurance 4 00:01:00 204 / 198 203 128 88 Endurance 5 00:11:00 208 / 205 208 130 88 Endurance 6 00:01:00 202 / 198 204 129 87 Endurance 7 00:18:00 192 / 191 192 128 95 Endurance 8 00:01:00 193 / 205 185 125 93 Endurance 9 00:12:00 221 / 220 221 131 90 Endurance 10 00:01:00 210 / 206 213 132 89 Endurance 11 00:11:00 192 / 191 192 128 94

Tuesday Jan 30 #

6 AM

Running (mod run) 1:20:00 [3] 10.3 mi (7.7 mph)
ahr:127 max:180 weight:180.5lbs

Garmin not working properly, ran at 7.7 mph for 80 min, HR was 127 and then began dropping around 50 minute mark
8 AM

Mod Swim (mod swim ) 17:00 [3] 0.6 mi (2.1 mph)
slept:7.25

mod swim but had to cut it short because water aerobics class
12 PM

Mod Bike (mod bike) 1:30:00 [3] 31.0 mi (20.7 mph)
ahr:120 max:156

Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120% FTP followed by 25 minutes at 65% FTP.

2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.

Not a very good workout, I assumed today's ride was going to be my easy day like last week, big mistake running this morning and weight training previous day (legs). I should have ran after my ride today and back off weights by about 40-50% previous day to have fresher legs. Right from the start I new this was going to be rough each interval. My target was 352 for each interval, closes I got was 344, 326, 326, 319, 312, 311, 314, 310, 311. I will make sure to read my workout prior day so I know what I'm in for......

01:30:00
DURATION
101 / 115
TSS®
0.82 / 0.88
IF®
1107 / 1145
kJ (Cal)
241
NP®
205
POWER
120
HR
91
CADENCE
294
FTP

Name Time Power ​NP HR Cadence
Name Time Power ​NP HR Cadence
Workout 01:30:00 205 / 212 241 120 91
Endurance 1 00:03:00 190 / 191 188 110 94
VO2 Max 1 00:01:00 331 / 352 320 118 107
VO2 Max 2 00:01:00 334 / 352 317 139 109
VO2 Max 3 00:02:30 344 / 352 341 147 99
VO2 Max 4 00:02:30 326 / 352 329 143 98
VO2 Max 5 00:02:30 326 / 352 326 125 98
VO2 Max 6 00:02:30 319 / 352 317 111 97
VO2 Max 7 00:02:30 312 / 352 312 107 97
VO2 Max 8 00:02:30 311 / 352 310 96 96
Active Recovery 1 00:05:00 150 / 149 153 116 86
VO2 Max 9 00:02:30 314 / 352 314 85 96
VO2 Max 10 00:02:30 310 / 352 309 103 96
VO2 Max 11 00:02:30 311 / 352 309 112 96
Endurance 2 00:25:00 192 / 191 192 128 88

Monday Jan 29 #

7 AM

Weights (weights) 1:30:00 [3]
slept:6.5

Legs, back, core

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