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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Feb 18:

activity # timemileskm+ft
  bike6 8:00:00 182.44(22.8/h) 293.61(36.7/h)
  Total6 8:00:00 182.44(2:38) 293.61(1:38)

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Sunday Feb 18 #

9 AM

bike 1:30:00 [3] 34.33 mi (22.9 mph)
ahr:132 max:151

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

I really liked this ride, I see why so many people like to do this ride. It is a good aerobic zone 2 ride. Yesterday and today were two really good aerobic rides. I will have to keep them in mind when I just want to do one of these aerobic rides.

the first part of my Base Training: Sweet Spot High Volume 1 is done I will do the same Ramp Test X tomorrow and see how the FTP has improved. One thing is for sure I can handle the legs burning much better now.

Saturday Feb 17 #

7 AM

bike 2:00:00 [3] 45.11 mi (22.6 mph)
ahr:132 max:148

Boarstone is 2 hours of steady, aerobic Endurance spent between 65-75% FTP.

Full aerobic ride for 2hrs. I really liked this ride as a good zone 2 ride.

Friday Feb 16 #

8 AM

bike 30:00 [3] 11.47 mi (22.9 mph)
ahr:118 max:135

Taku is a short, aerobic Endurance workout consisting of 30 minutes spent between 60-70% FTP.

Taku can serve as a light workout on its own, it can be paired with a short, intense interval session, beforehand or afterward, or it can be used to get you on the bike between hard workouts in order to spin out some heaviness.

this was just an easy recovery ride getting ready for the bigger rides this weekend although this is still a recovery week.

Thursday Feb 15 #

7 AM

bike 1:30:00 [3] 34.54 mi (23.0 mph)
ahr:132 max:162

Brasstown is 90 minutes of aerobic Endurance riding spent between 65-75% FTP.

Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills.

This was an aerobic ride, although I did feel it. It was kind of funny because I have been so used to doing pretty much intervals for the past 5 weeks that this week is a recovery week and all aerobic work. On the intervals I am used to the watts coming off and then recovering. On this ride even though it was lower wattage the watts were always on. It just felt different to do the constant pedaling all the time. Also I have now noticed that I am more comfortable at a cadence of just over 90 rpm.

Wednesday Feb 14 #

8 AM

bike 1:00:00 [3] 22.86 mi (22.9 mph)

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.

well I am on my recovery week and yesterday was an easier day. this is my usual Friday ride during the build. It felt much easier as it was earlier in the week and also because it is a recovery week.

Tuesday Feb 13 #

7 AM

bike 1:30:00 [3] 34.13 mi (22.8 mph)
ahr:127 max:147

Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP.

This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills.

The start of my recovery week, much easier ride. But the funny thing is that I am so used to doing intervals and getting rest that I actually felt this lower intensity and longer duration workout as it had no break, LOL. But I needed it.

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