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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Feb 17:

activity # timemileskm+ft
  bike6 9:20:00 160.64(17.2/h) 258.53(27.7/h)
  Total6 9:20:00 160.64(3:29) 258.53(2:10)

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Sunday Feb 17 #

8 AM

bike 2:00:00 [3] 34.65 mi (17.3 mph)

Galena +3 TR

Galena +3 is 4x20-minute Sweet Spot intervals at 90% FTP with 6 minutes of recovery between each.

Legs are smoked, they are sore. Not really breathing hard but quads are shot. On to the recovery week.

Saturday Feb 16 #

7 AM

bike 2:00:00 [3] 34.7 mi (17.3 mph)

Wright Peak -1 TR

Wright Peak -1 is 3x30-minute intervals at 90% FTP with with brief, 30- to 60-second intermediate recoveries during each long interval.

5-minute recoveries fall between intervals.

This got a little tough at the end. One more hard workout tomorrow and then recovery week.

Friday Feb 15 #

8 AM

bike 1:00:00 [3] 16.97 mi (17.0 mph)

Pettit TR

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

this felt really easy.

Thursday Feb 14 #

7 AM

bike 1:30:00 [3] 25.98 mi (17.3 mph)

Galena TR

Galena is 3x20-minute Sweet Spot efforts between 90-94% FTP with 5 minutes of recovery between intervals.

didn't feel hard at all

Wednesday Feb 13 #

7 AM

bike 1:20:00 [3] 22.89 mi (17.2 mph)

LOOKING GLASS TR

Looking Glass is 3x20-minute intervals between 75-90% FTP with 3-minute recoveries between them.

Optional drills alternate each interval and include riding aerodynamically and riding out of the saddle.

This was an easier ride, not quite a recovery ride but a little easier.

Tuesday Feb 12 #

7 AM

bike 1:30:00 [3] 25.45 mi (17.0 mph)

Galena TR

Galena is 3x20-minute Sweet Spot efforts between 90-94% FTP with 5 minutes of recovery between intervals.

this was not very difficult, getting stronger.

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