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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Feb 4:

activity # timemileskm+ft
  bike6 9:20:00 201.95(21.6/h) 325.01(34.8/h)
  Total6 9:20:00 201.95(2:46) 325.01(1:43)

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Sunday Feb 4 #

8 AM

bike 2:00:00 [3] 44.02 mi (22.0 mph)
ahr:140 max:161

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.

Well it felt a little easier than last week and I finished strong.

TR stopped at about the 1:30 mark and had to start it back up. the funny thing is the watts didn't come of the Wahoo so I did extra credit on that interval.

Saturday Feb 3 #

7 AM

bike 2:00:00 [3] 43.97 mi (22.0 mph)
ahr:142 max:163

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

Went a little easier than last week, but last week this was a Sunday ride and today it was a Saturday ride. I did notice that I recovered faster as well.

we will see how tomorrow goes as this week they just switch the Saturday and Sunday rides from last week.

Friday Feb 2 #

bike 1:00:00 [3] 22.59 mi (22.6 mph)
ahr:127 max:143

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, this ride felt easier than it did last week. It is the same Friday ride for the past 4 weeks.

Thursday Feb 1 #

7 AM

bike 1:30:00 [3] 31.62 mi (21.1 mph)

Eclipse is comprised of 3x20-minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

I did this exact ride on Tuesday and it was the toughest ride I have done. Today it seemed that way again. But I finished it a little stronger by spinning really fast and being in the drops. simulating an attack for the last few minutes of the last interval.

I have the rest of this week(4th week) and then the 5th week before the final 6th week which is the unload/recovery week of pretty much easier to moderate aerobic riding. I did see that next week the intervals get longer 30min each and the rest gets shorter I think it was 2 minute rest.

Wednesday Jan 31 #

bike 1:20:00 [3] 28.44 mi (21.3 mph)
ahr:143 max:161

Glassy is 4x15-minute intervals between 75-90% FTP with 2-minute recoveries between them.

This was more of a moderate to easier ride with two good intervals in between. I needed this easier day

Tuesday Jan 30 #

7 AM

bike 1:30:00 [3] 31.31 mi (20.9 mph)
ahr:145 max:169

Eclipse is comprised of 3x20-minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

Monday is my rest day and I thought my legs would be a little fresher today. Well they felt so tired and heavy right from the get go. They only slightly loosened up.

But even though my legs were tired and sore and burning I am still able to pump out the watts and do the workouts. I just don't think I could go do a hard short interval but then again this is a sweet spot program and the workload is below Threshold.

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