Training Log Archive: gregorysorensen

Eclipse +3

88-94% FTP

I thought this ride was going to be more difficult than yesterday's with no recovery, but I was able to nail it, the only thing was watts decreasing on some sweet spots my power was off, but on the upswing I kept the watts 2-3 watt avg above target zones. I opted not to do slower cadence rather keep legs fresh as each interval is 20 minutes. Last interval, I bought it and finished strong. Last week of 8 week training block is recovery, I will take advantage and get ready for FTP Test following week. I will raise my FTP this week by 2 as I was able to complete workouts above target zones. I just need to decide if I should repeat this same block or do sweet spot training???

Mod swim

Went to 24 HR after bike ride and stretched for about 20 minutes, then hit the pool, then hit dry sauna, muscles felt great after

Mod bike

Fish TR

4 x15 minute intervals @ 90-95% FTP with 8 minutes recoveries between

very happy with workout, was able to go above on first 3 intervals, last one I missed by 2 watts, lost concentration and fatigue started setting in.

293/292
300/298
306/304
296/298

Mod to easy run, trying to save legs for tomorrow and Sunday challenging workouts

Mod bike

Whorl TR

Black Hawk +5 consists of 4x10-minute intervals at 105% FTP with generous, 8-minute recoveries between intervals, all followed by 30 minutes at 65% FTP. Well I got through the first 2 intervals and then gave myself an extra 30 seconds of rest going into interval 3 as my legs were shaking like crazy, then interval 4 I had to stop for 20 seconds with a few minutes to go, I was seeing black and the sound started going away, I pushed it as hard as I could. Hopefully this will be a good bench mark to shoot for for next training block.

02:00:00
DURATION
140 / 140
TSS®
0.84 / 0.84
IF®
1610 / 1602
kJ (Cal)
258
NP®
224
POWER
136
HR
92
CADENCE
308
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 224 / 222 258 136 92
Tempo 1 00:06:00 234 / 234 233 129 93
Threshold 1 00:03:00 294 / 295 292 142 92
Threshold 2 00:10:00 321 / 323 320 154 97
Threshold 3 00:10:00 320 / 323 319 157 96
Threshold 4 00:10:00 319 / 323 318 152 96
Threshold 5 00:10:00 319 / 323 318 149 97
Endurance 1 00:30:00 210 / 200 210 137 90

chest, arms, shoulder, core, stretching , slept on my side instead of my back and my lower right back it tight and not feeling good

easy run, did not run yesterday as I had to pick out paint for house, pick up Karen at airport and most of all spend quality time with her, so I decided to run very easy today so my legs are not bad for tomorrows bike

nice easy swim and then hit the sauna for 20 min

Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP. Right lower side of back little stiff

01:30:00
DURATION
72 / 70
TSS®
0.69 / 0.68
IF®
1136 / 0
kJ (Cal)
213
NP®
210
POWER
119
HR
92
CADENCE
308
FTP

01:30:00
DURATION
72 / 70
TSS®
0.69 / 0.68
IF®
1136 / 0
kJ (Cal)
213
NP®
210
POWER
119
HR
92
CADENCE
308
FTP

01:30:00
DURATION
72 / 70
TSS®
0.69 / 0.68
IF®
1136 / 0
kJ (Cal)
213
NP®
210
POWER
119
HR
92
CADENCE
308
FTP

Monadnock +5 consists of 2 sets of 3x4-minute VO2max intervals at 115% FTP followed by 15 minutes at 65% FTP. Well I raised my FTP by 2 Watts and will keep it here. These intervals are very hard for me, I could not find that gear today, the first interval I kept cadence 97 avg, but it just felt way to much for me to handle, went up a gear and it dropped me to an avg 87 and it killed me. I just did not have it today, thought I would be better with a break yesterday and no running prior but I'm just not there yet to push the big watts, hopefully over time it will improve.

01:30:00
DURATION
109 / 110
TSS®
0.85 / 0.86
IF®
1164 / 1163
kJ (Cal)
263
NP®
215
POWER
61
HR
89
CADENCE
308
FTP

Name Time Power ​NP HR Cadence
Workout 01:30:00 215 / 215 263 61 89
Endurance 1 00:06:00 219 / 221 218 36 93
Threshold 1 00:03:00 290 / 295 287 39 91
VO2 Max 1 00:04:00 348 / 354 346 58 97
VO2 Max 2 00:04:00 353 / 354 351 70 91
VO2 Max 3 00:04:00 353 / 354 350 72 87
VO2 Max 4 00:04:00 350 / 354 347 -- 87
VO2 Max 5 00:04:00 350 / 354 347 72 87
VO2 Max 6 00:04:00 350 / 354 346 48 87
Endurance 2 00:15:00 201 / 200 202 74 95

Mod swim