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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Jan 28:

activity # timemileskm+ft
  bike6 9:00:00 193.27(21.5/h) 311.04(34.6/h)
  Total6 9:00:00 193.27(2:48) 311.04(1:44)

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Sunday Jan 28 #

10 AM

bike 2:00:00 [3] 42.64 mi (21.3 mph)
ahr:148 max:173

Tallac +2 is 5x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 5-minute recoveries between intervals.

Very tough for me on tired legs. Legs were burning but I can now tolerate the pain much more.

One thing I did have to do today is ignore the HR. I started later than usual and it was a hot day. My HR climbed more than normal and I just tried not to look at it in the 2nd half of the workouts. When I finished and walked out of the room and then walked back in the room it felt so hot. I guess HR is very subjective. But I knew I could hold the power and I did.

I had read that many bike races either do not display HR during a race or don't use a HR monitor during a race as it can play with their minds if the HR is too high or too low.

Saturday Jan 27 #

7 AM

bike 2:00:00 [3] 43.0 mi (21.5 mph)
ahr:142 max:166

Juneau -1 is 4x18-minute intervals at 88-92% FTP with brief, 1-minute intermediate recoveries during each long interval.

7-minute recoveries fall between intervals.

Week 3 is almost in the books. Workouts keep on increasing in % of FTP and also in TSS.

One thing I have noticed is that I am able to hold the pain better. This Sweet Sport Plan keeps you a few % points below Threshold. Even though I increased the FTP last week and the TSS scores have increased and the % of threshold I have to hold on the intervals has increased I am able to hold the pain longer.

I don't know if it is purely physical or also mental. But I know my power has increased a little bit but I believe power at sub threshold has increased by a noticeable amount. I think I can tolerate more pain at sub threshold intervals. I can hold the burn longer!

So far I have been able to do every single prescribed workout!

Friday Jan 26 #

8 AM

bike 1:00:00 [3] 22.91 mi (22.9 mph)
ahr:132 max:147

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.

much needed easier day as my legs were shot from the previous 3 days of work.

Thursday Jan 25 #

7 AM

bike 1:30:00 [3] 31.54 mi (21.0 mph)
ahr:147 max:167

Carillon +1 consists of 3 sets of 2x10-minute Criss-Cross intervals ranging between 88-90% FTP during the 2-minute valleys & 92-95% FTP during the 30-second surges as each interval weaves back & forth across the Sweet Spot power range.


1 minute of recovery separates the intervals & 5 minutes of recovery separate the 2 sets.

Thursday's seem to be my toughest rides of the week. Friday is an easy day and I think that helps me out on my Saturday and Sunday ride and then I get monday off.

I increased FTP just over 1% but every week the TSS score increases as well. That keeps these workouts tough even as you gain fitness.

Wednesday Jan 24 #

8 AM

bike 1:00:00 [3] 21.38 mi (21.4 mph)
ahr:147 max:166

Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.

This was a tough one, doing drills at about 90% to 94% of FTP gets tough!!!

These workouts take me almost to the breaking point and then the workout is over.

I feel my legs tired after the workout but my body doesn't feel tired at all.

really liking these workouts!

Tuesday Jan 23 #

7 AM

bike 1:30:00 [3] 31.8 mi (21.2 mph)
ahr:146 max:162

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

Well I increased my FTP to just over 1% and it was noticeable. After the Saturday workout when I noticed it was a little easier than it should be I decided to increase FTP. Well today's workout was back to being hard again. So I probably have it dialed in again.

I am still having problems with the Quarq. I think it is the magnet. The PM is old about 8years old or older so it may be time to upgrade not sure. I did change the battery and will try to relocated the magnet or put on the washer with the magnet and see if that fixes it. Also going to try to reset it with Qalvin Legacy software to see how it goes. If not no big deal I will just use strictly the Kickr for power and attach the Cadence sensor for now.

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