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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: artsosa

In the 7 days ending Apr 21:

activity # timemileskm+ft
  bike5 9:22:00 151.62(16.2/h) 244.01(26.1/h) 5873
  Total5 9:22:00 151.62(3:42) 244.01(2:18) 5873

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Saturday Apr 20 #

8 AM

bike 4:12:00 [3] 62.81 mi (15.0 mph) +5574ft

Newport Coast and Vista Ridge repeats X 6. I tried to do the Sweet Spot workout out on the road. The goal was to hold 238W so I just tried to put a cap of 240W. It didn't feel hard at all on the road. The watts come easier on the road than on the trainer. I ran into Max on Repeat #4. I felt strong and came home without fatigue. That Sweet Spot training really paid off.

Friday Apr 19 #

8 AM

bike 1:10:00 [3] 21.05 mi (18.0 mph) +299ft

Easy recovery ride.

Thursday Apr 18 #

8 AM

bike 1:30:00 [3] 25.31 mi (16.9 mph)

Geiger +2 TR

Geiger +2 is 5x12-minute efforts spent in the Sweet Spot, 88-94% FTP, with short, 4-minute recoveries between efforts.

Legs have been feeling really tired in the morning and the first interval always seems to feel the hardest. By the end of the workout I feel much better.

Wednesday Apr 17 #

8 AM

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

Monitor +1 TR

Monitor +1 is 7x6-minute intervals of rolling Sweet Spot (88-94% FTP) work to address aerobic fitness and muscular endurance via more than 40 minute's worth of time at intensity.

1-minute recoveries separate the intervals.

Tuesday Apr 16 #

8 AM

bike 1:30:00 [3] 25.25 mi (16.8 mph)

Antelope +2 TR

Antelope +2 is 5x10-minute Sweet Spot intervals at 94% FTP with 6-minute recoveries between intervals.

Riders have the option to spend incrementally longer periods of time in an aerodynamic position.

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