Training Log Archive: gregorysorensen

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. This was the first long intervals done in a while, because I went above my numbers yesterday I decided to raise my FTP up 2 watts, so todays workout called for 3x30 @ 260 watts each, well I went above those numbers too. 6 sweet spots (262, 266, 266, 265, 265, 270) still had a lot left in the tank. I actually started to pick it up on the last one a little. The first sweet spot was at a cadence above 90, I decided to go bigger gears and find a cadence I could manage for the remaining, switching things up a little, which I settled in on 87-88 avg.

02:00:00
DURATION
133 / 127
TSS®
0.82 / 0.80
IF®
1697 / 1653
kJ (Cal)
250
NP®
236
POWER
141
HR
88
CADENCE
306
FTP


Name Time Power ​NP HR Cadence
Workout 02:00:00 236 / 230 250 141 88
Endurance 1 00:03:00 187 / 183 186 120 96
Sweet Spot 1 00:02:00 260 / 260 256 134 94
Sweet Spot 2 00:15:00 262 / 260 262 143 95
Sweet Spot 3 00:15:00 266 / 260 265 146 87
Sweet Spot 4 00:15:00 266 / 260 265 146 87
Sweet Spot 5 00:15:00 265 / 260 264 147 87
Sweet Spot 6 00:15:00 265 / 260 265 148 87
Sweet Spot 7 00:15:00 270 / 260 270 151 88

Saint Elias is 6x10-minute intervals at 95-99% FTP with 5-minute recoveries between each. I was very surprised how well my legs responded to this workout, my body is starting to adapt to these workouts intervals and learning to tolerate the pain little by little, but most important I'm able to concentrate longer and really stay focused throughout each interval. I have to say this really brings my confidence up after seeing this break through. Each 10 minute interval (X6) was able to go above by 2 watts except the first two, funny my cadence is lower on those 2 as well.

02:00:00
DURATION
145 / 143
TSS®
0.85 / 0.85
IF®
1646 / 1627
kJ (Cal)
259
NP®
229
POWER
137
HR
89
CADENCE
304
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 229 / 225 259 137 89
Endurance 1 00:05:00 197 / 197 196 119 92
Tempo 1 00:05:00 244 / 243 244 133 93
Sweet Spot 1 00:05:00 287 / 288 286 143 90
Sweet Spot 2 00:10:00 289 / 288 289 146 90
Threshold 1 00:10:00 295 / 294 295 149 92
Threshold 2 00:10:00 302 / 300 302 152 93
Threshold 3 00:10:00 304 / 300 304 154 93
Threshold 4 00:10:00 296 / 294 295 153 92
Sweet Spot 3 00:10:00 290 / 288 290 153 91

Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP.

Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills. Legs felt great this morning, I notice a HIGHER cadence is easier to hold when I have to sustain more power output, I cannot find a gear that allows me to sit on power between 200 - 220 watts keeping a consistent cadence above 90. I did go a little harder than I should for entire workout as TSS called for 70 and I went 74.

01:30:00
DURATION
74 / 70
TSS®
0.70 / 0.68
IF®
1132 / 1107
kJ (Cal)
213
NP®
210
POWER
128
HR
91
CADENCE
304
FTP

Mt Hale +5 is 4x9-minute intervals at 105% FTP with 7-minute recoveries followed by 45 minutes at 65% FTP. Legs felt good, intervals were very tough, it pushes you to the breaking point, I have to really dig deep and focus, I think it really become mental game and just chipping away minute by minute. This workout does not give you much of a warm up before you start, my HR began jumping all over the place when I have 20 minutes left of 65% FTP, so that is not accurate.

02:00:00
DURATION
136 / 137
TSS®
0.83 / 0.83
IF®
1615 / 1621
kJ (Cal)
251
NP®
224
POWER
143
HR
93
CADENCE
304
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 224 / 225 251 143 93
Endurance 1 00:04:00 216 / 218 214 123 87
Threshold 1 00:03:00 288 / 291 285 139 89
Threshold 2 00:09:00 316 / 319 315 154 94
Threshold 3 00:09:00 319 / 319 317 159 94
Threshold 4 00:09:00 318 / 319 317 162 94
Threshold 5 00:09:00 317 / 319 315 160 94
Endurance 2 00:45:00 198 / 197 198 143 94

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP. Legs felt ok at the beginning but began to loosen and felt great around 40 minutes. I decided to take the entire week off from weights this week because of the FTP TEST. I will only run time this week too. It's funny how much more power and pop I have in my legs when taking time off running and weight training.

1:30:00
DURATION
75 / 73
TSS®
0.71 / 0.70
IF®
1147 / 1133
kJ (Cal)
215
NP®
212
POWER
132
HR
93
CADENCE
304
FTP

FTP TEST (Week 5 Trainer Road)

Well my FTP has gone up from 289 to 304 since January 17th when I first did the test. I still think it should have been more back in January as my legs were not fully rested. So I'm guessing I've increased my FTP by 10 points in less than a month. Looking at the warm up I may have went to hard for the 5 minute all out prior to the 20 minute test, I was suppose to hold 322 and held 345 instead. Hard trying to look at my cell phone and read the numbers, but all good. My Pioneer Power Meter showed an increase of 17 watts from my prior test. I'm improving but would like to set a goal to improve 8 watts per month to reach 350 FTP within 5-6 months.

01:00:00
DURATION
80 / 80
TSS®
0.89 / 0.89
IF®
826 / 818
kJ (Cal)
272
NP®
229
POWER
139
HR
87
CADENCE
304
FTP

Name Time Power ​NP HR Cadence
Workout 01:00:00 229 / 219 272 139 87
High Cadence 1 00:01:00 291 / 289 283 131 100
High Cadence 2 00:01:00 302 / 303 290 135 101
High Cadence 3 00:01:00 326 / 318 316 141 105
5 Min Clearing effort 00:05:00 345 / 322 347 153 87
Test: Quarter 1 00:05:00 313 / 298 311 150 91
Test: Half 1 00:10:00 318 / 299 318 156 88
20 Min Test 00:20:00 320 / 299 319 161 86
Test: Quarter 2 00:05:00 323 / 298 324 161 85
Test: Quarter 3 00:05:00 320 / 298 319 164 84
Test: Half 2 00:10:00 322 / 299 321 166 85
Test: Quarter 4 00:05:00 324 / 298 322 167 85

Day Off (No Weight Training)

FTP Test Tomorrow