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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Jan 21:

activity # timemileskm+ft
  bike6 9:00:00 171.33(19.0/h) 275.73(30.6/h)
  weights1 1:10:00
  stretching/core/stretch cords1 25:00
  Total8 10:35:00 171.33 275.73

» now

Sunday Jan 21 #

10 AM

bike 2:00:00 [3] 38.4 mi (19.2 mph)
ahr:137 max:159

Hunter -2 is made up of 3x20-minute intervals at 88% FTP sprinkled with brief, 30-second recovery valleys throughlout each interval.

8-minute recoveries fall between intervals.

Well the Quarq was acting up again and the ride paused. But I think I have figured it out. I believe it was the magnet for my power meter. It is used to give me cadence and to wake up the PM. Tried moving it slightly and everything seems to be working fine.

Saturday Jan 20 #

7 AM

bike 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:138 max:152

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.

well I thought my legs were still a little tired from 4 straight days of biking this would be day 5 in a row with some good work. But to my surprise the effort was less than I expected and the HR was really not drifting and it was lower than expected and so was the perceived effort. Also I am noticing that my cadence is now slightly higher just about 3rpm higher and it feels perfectly normal.

Week 2 of TR is almost in the books and today I really felt that I have made some gains in the first 2 weeks. I don't think I am going to up my % in the work out I am going to give it one more week and if the workouts keep getting easier and easier I may just increase the the percentage about 2% or so.

So Far so good!

Friday Jan 19 #

8 AM

bike 1:00:00 [3] 19.69 mi (19.7 mph)
ahr:127 max:146

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.

I really needed an easy day. Yesterday I was just feeling tired and at night I woke up with what starting to feel like a sore throat. got up and took some Chloraseptic and then woke up with a little stuffy nose. I am going to try and take in a little more vitamin C and get good rest as tomorrow is a tough work out.

Thursday Jan 18 #

7 AM

bike 1:30:00 [3] 28.16 mi (18.8 mph)
ahr:147 max:171

Geiger +2 is 5x12-minute efforts spent in the Sweet Spot, 88-94% FTP, with brief, 3-minute recoveries between efforts.

This was a tough workout. My legs were still sore from lifting and they were also fatigued from the previous workouts. I may have to cut back on lifting to just one day a week as I really want to focus on getting my power back on the bike.

At least tomorrow is an aerobic/recovery day.

Wednesday Jan 17 #

8 AM

bike 1:00:00 [3] 19.58 mi (19.6 mph)
ahr:149 max:169

Monitor +1 is 7x6-minute intervals of rolling Sweet Spot (88-94% FTP) work to address aerobic fitness and muscular endurance via more than 40 minute's worth of time at intensity.

1-minute recoveries separate the intervals.

Another solid workout. I am really liking the drills. This one had some high cadence drills. I need to work on my cadence.

Tuesday Jan 16 #

7 AM

bike 1:30:00 [3] 27.5 mi (18.3 mph)
ahr:147 max:171

Antelope +1 is 5x10-minute Sweet Spot intervals at 94% FTP with 5-minute recoveries between intervals.

incredible how much harder a couple % points make when you are closer to your FTP

well today I woke up with really sore legs from lifting. It just seems to me that if I take more than one week off from lifting that my legs get really sore from the squats, lunges and SL Deadlifts.

this was another tough workout. Man these TR Workouts really push me, not to the limit but they make me work. I did end up rounding up my FTP but I don't think that was that big a deal as I only added 3W more to make it even.

I think that I am just not used to doing harder structured workouts and I have probably been training too easy ever since I stopped racing.
10 PM

stretching/core/stretch cords 25:00 [3]

Monday Jan 15 #

7 AM

weights 1:10:00 [3]

well legs were tired from all TR training plan. We will see how I feel tomorrow as I start week 2 of training.

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