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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 7 days ending Apr 29:

activity # timemileskm+ft
  Mod Bike7 10:45:00 215.2(20.0/h) 346.33(32.2/h)
  Weights2 2:40:00
  Running2 1:10:00 9.08(7.8/h) 14.61(12.5/h)
  Mod Swim1 23:50 0.88(2.2/h) 1.42(3.6/h)
  Total12 14:58:50 225.16 362.36
averages - sleep:7.2 weight:177.8lbs

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Sunday Apr 29 #

8 AM

Mod Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:145 max:166 slept:7.0 weight:178lbs

Tallac +4 is 6x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 3-minute recoveries between intervals.

Very challenging workout today, I bumped my FTP up a few points and was able to hit each of the 15 minute intervals in the sweet spot. My HR was more elevated today then yesterday, but yesterday was much harder, boy did I pour buckets of sweat, my shoes were wet once I was done. It shows I have good muscular endurance, but when it comes to anaerobic workouts at top end I really need to keep working to improve.
11 AM

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

legs, back, core,

Was very surprised I did not loose to much strength from taking a week off and after two back to back hard bike workouts

Saturday Apr 28 #

7 AM

Mod Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:139 max:168 slept:7.5 weight:177.5lbs

Corcoran +1 is a combination of increasing-duration, slightly suprathreshold efforts followed by a series of shorter even higher-intensity race-simulation drills. The first 2 sets of intervals each start with 90 seconds at 109% FTP followed by a quick minute's active recovery. Then you'll ride 3 minutes at 105% FTP, spin easy for 2 minutes and wrap things up with 5 minutes at 103% FTP. Part deux consists of 3 sets of 3x3-minute attack-and-recover format intervals with efforts ranging from 2 minutes at 90% FTP to 15 seconds at 180% FTP. Recoveries within the sets are 1 minute long and between sets you'll recover for 8 minutes. Finally, the workout closes with 20 minutes of steady Endurance riding.

This was very hard, I could not hit my numbers on the 15 second 180% FTP intervals, plus gearing slipping makes it even more impossible. It really shows how much I need to work on my top end power.

Friday Apr 27 #

6 AM

Mod Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:127 max:134 slept:7.0

Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.

Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.

Legs felt good today
8 AM

Running (mod run) 35:00 [3] 4.51 mi (7.7 mph)
ahr:139 max:144 weight:176.8lbs

mod run, legs felt good, hips little tired, I notice because I'm using more of my hamstrings , hips, buttocks, when biking
9 AM

Mod Swim (mod swim ) 23:50 [3] 0.88 mi (2.2 mph)

nice easy 1500 swim

Thursday Apr 26 #

8 AM

Mod Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:139 max:169 slept:7.25 weight:178lbs

The Priest +3 is 5x11-minute Big Gear Starts consisting of a 30-second wind-up at 150% FTP in the biggest gear you can turn. These hard starts are followed closely by 10 minutes of Threshold work at 95% FTP in a gear that allows you to spin at a more reasonable cadence.

After the first interval I added 1% intensity to the workout and was able to go above each interval. I would really like to have better gearing as my trainer wheel "cassette" really sucks as the gears keep slipping so your cadence goes from mid 90's to mid 80s on and off. One interesting thing I have noticed with more rest from limited running and weight training (legs) my biking is much better, lot more pop in the legs. Also, the HR is higher probably because I'm not as tired so I'm able to put out more effort.

Wednesday Apr 25 #

7 AM

Mod Bike (mod bike) 1:00:00 [3] 18.6 mi (18.6 mph)
ahr:125 max:137 slept:7.0 weight:179lbs

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 easy ride and kept a high cadence.
9 AM

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

chest, arms, shoulders, core
10 AM

Running (mod run) 35:00 [3] 4.57 mi (7.8 mph)
ahr:145 max:150

mod run, legs felt very good, will see how they feel tomorrow for a challenging ride

Tuesday Apr 24 #

8 AM

Mod Bike (mod bike) 2:00:00 [3] 41.0 mi (20.5 mph)
ahr:144 max:171 slept:7.5

English +5 is 3 sets of 7x80-second repeats at 123% FTP with short, 40-second recoveries between each. The main set is followed by 40 minutes at 65% FTP. Each set is separated by 8 minutes of recovery.

Was really worried about this workout this morning, this is one of the hardest workouts in this program. Well I was able to get through each interval about 5 were below the target but that is because my gear keeps slipping, so once you miss and power dips it's pretty much impossible to bring the avg back to where is was suppose to be within 80 seconds. All good. I did notice I was elevating my HR higher than it has ever been in a very long time. This is probably because of taking 3 straight days off traveling to New York and eating and drinking, not really watching my diet. I will say I did have good rest so I'm sure my biking would probably be even better if I did not weight train, run, and swim as I've been doing.

Monday Apr 23 #

10 AM

Mod Bike (mod bike) 45:00 [3] 14.0 mi (18.7 mph)
ahr:124 max:139 slept:7.0

Carter is 45 minutes of aerobic Endurance riding where you'll spend 30 continuous minutes between 65-75% FTP.

Little tired this morning after getting back from NY around 2am. Legs felt ok after not biking for 3 days. Rode half the ride in aero and kept the cadence high. Not looking forward to a very hard ride tomorrow.

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