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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Apr 22, 2018:

activity # timemileskm+ft
  bike6 9:45:00 219.89(22.6/h) 353.88(36.3/h)
  Total6 9:45:00 219.89(2:40) 353.88(1:39)

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Sunday Apr 22, 2018 #

8 AM

bike 2:00:00 [3] 46.1 mi (23.0 mph)
ahr:140 max:162

Juneau -2 is 4x18-minute intervals at 88-92% FTP with a couple brief, 1-minute intermediate recoveries during each long interval.

7-minute recoveries fall between intervals.

legs were really tired, it took me about 30min to loosen up. Legs are smoked I am ready for the day off and a recovery week.

Never really weigh my self right after a workout. So did it today. I lost 1lb of water weight but I drank 4lbs of water (Infinit Nutrition) and was still thirsty. Ran out of water. On a 2hr Trainerroad ride with a big fan on me the entire time.

Saturday Apr 21, 2018 #

8 AM

bike 1:45:00 [3] 38.82 mi (22.2 mph)
ahr:153 max:177

Carpathian Peak +3 is 3x20-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for 1 minute, and then return to 95% FTP.

Recoveries between intervals are 10 minutes long.

This workout was tough! It looked like it was almost too tough for me on paper. But I got it done. I pretty much average 293W for all 3 of the 20min repeats. that is an all time best for me(for a workout since I started keeping track on Strava and TR) for 20min max power. I keep getting stronger and stronger.

Friday Apr 20, 2018 #

7 AM

bike 1:00:00 [3] 22.98 mi (23.0 mph)
ahr:124 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.

Easy recovery ride and I needed it. Tomorrow is a big day as I pretty much do 60 at FTP broken up as 3x20 with 10min rest.

Thursday Apr 19, 2018 #

7 AM

bike 2:00:00 [3] 44.85 mi (22.4 mph)
ahr:146 max:178

Elephants +5 consists of 6x7-minute repeats at 105-108% FTP separated by 4-minute recovery valleys followed by 35 minutes at 60% FTP.

This was a tough workout but I got it done. These VO2 workouts are making me stronger and getting me accustomed to enduring the pain. The last two repeats were the toughest.

Wednesday Apr 18, 2018 #

7 AM

bike 1:30:00 [3] 34.07 mi (22.7 mph)
ahr:123 max:141

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.

Well legs felt smoked a few minutes after this ride. Residual fatigue from yesterday. Also I noticed the 1% increase today on the aerobic portion, probably also residual fatigue from yesterday's VO2 workout.

Tuesday Apr 17, 2018 #

7 AM

bike 1:30:00 [3] 33.07 mi (22.0 mph)
ahr:145 max:178

Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120% FTP followed by 25 minutes at 65% FTP.

2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.

I increased my FTP by 1% and was able to do this set, it was tough but got it done. Those VO2 workouts are tough!

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