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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Mar 24:

activity # timemileskm+ft
  bike6 9:20:00 160.17(17.2/h) 257.77(27.6/h)
  Total6 9:20:00 160.17(3:30) 257.77(2:10)

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Sunday Mar 24 #

9 AM

bike 2:00:00 [3] 34.27 mi (17.1 mph)

Juneau -1 TR

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

7-minute recoveries fall between intervals.

Saturday Mar 23 #

7 AM

bike 2:00:00 [3] 33.89 mi (16.9 mph)

Tallac +3 TR

Tallac +3 is 5x15-minute efforts spent in the Sweet Spot, 88-94% FTP, with 7-minute recoveries between intervals.

Felt easier than expected. The fitness keeps coming.

I upgraded the firmware on the Kickr and then did the spin down. I guess I hadn't updated that firmware in about a year or more. So everything was running smoothly.

Friday Mar 22 #

8 AM

bike 1:00:00 [3] 17.52 mi (17.5 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.

I was having issues with the programming controlling the kickr in ERG mode. It seemed like it was really lagging and that the watts were always low.

Thursday Mar 21 #

7 AM

bike 1:30:00 [3] 26.68 mi (17.8 mph)

Eclipse TR

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 7 minutes of recovery between intervals.

Wednesday Mar 20 #

7 AM

bike 1:20:00 [3] 22.65 mi (17.0 mph)

Glassy TR

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

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

Tuesday Mar 19 #

7 AM

bike 1:30:00 [3] 25.16 mi (16.8 mph)

Eclipse TR

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 7 minutes of recovery between intervals.

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