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Attackpoint - performance and training tools for orienteering athletes

Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  Cycling - turbo 3 3:40:00 68.93(3:12) 110.93(1:59)
  Commute6 2:39:31 36.66(4:21) 59.0(2:42) 114
  Running3 2:05:57 15.42(7.3/h) 24.82(11.8/h) 81
  Conditioning3 1:49:10 6
  Total12 10:14:38 121.01 194.74 201
  [1-5]10 8:17:34
«
2:49
0:00
FrSaSuMoTuWeTh

Wednesday Feb 26 #

8 AM

Commute (Nextbike) 25:43 [1] 9.27 km (2:46 / km)
ahr:114 max:124

RTW on Nextbike

So I can run home tonight

6 PM

Running 49:14 intensity: (4:58 @0) + (39:56 @1) + (4:20 @3) 9.55 km (11.6 kph) +33m
ahr:132 max:146

Tuesday Feb 25 #

8 AM

Commute 25:13 [1] 10.63 km (2:22 / km) +6m 2:22 / km
ahr:114 max:125

RTW

Dry but short section of Taff Trail had silt/mud following another night of flooding on Taff.

11 AM

Conditioning (Sports Massage) 30:00 [0]

Sports Massage with Denise (Revive at Work)

Quads and calves

6 PM

Commute 25:43 [1] 9.69 km (2:39 / km) +23m 2:37 / km
ahr:113 max:151

RHFW

Cold!

Running 28:09 intensity: (2:56 @1) + (24:01 @2) + (1:12 @3) 5.76 km (12.3 kph) +41m
ahr:131 max:145

Hadn’t run for six days so decided to get out.

Coryton loop. Taff Trail upstream of Radyr Weir was closed.

Cycling - turbo 1:00:00 intensity: (7:08 @1) + (52:41 @2) + (10 @3) + (1 @4) 31.68 km (1:54 / km)
ahr:112 max:123

https://www.trainerroad.com/app/career/garydavies4...

Description
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.

Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Monday Feb 24 #

7 AM

Commute 26:31 [1] 9.7 km (2:44 / km) +32m 2:41 / km
ahr:115 max:130

RTW

Very wet. First time that I've worn waterproof trousers for a while.

Also tried my new coat/jacket.

Conditioning 49:10 [0] +6m
ahr:64 max:77

Pilates

6 PM

Commute 26:29 [1] 9.61 km (2:45 / km) +30m 2:43 / km
ahr:110 max:122

RHFW

7 PM

Conditioning (Physio) 30:00 [0]

Got my right knee checked out at Andrew Seary.

Nothing to worry about. Possibly a slightly inflamed meniscus ant tiny area of where hamstring connects to bone.

Advice: time, Ibuprofen and stretching.

Physio: Joe (works Monday evenings)

Sunday Feb 23 #

6 PM

Cycling - turbo 1:35:00 intensity: (2:09 @0) + (26:54 @1) + (3:54 @2) + (14:48 @3) + (39:19 @4) + (7:56 @5) 45.31 km (2:06 / km)
ahr:131 max:152

https://www.trainerroad.com/app/career/garydavies4...

Had to do a few back pedals to get through this one!


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:02:0900:02:092.3%00
1Active Recovery00:26:5400:26:5428.3%1143
2Endurance00:03:5400:03:544.1%143198
3Tempo00:03:1700:14:483.5%198229
 Sweet Spot00:11:31 12.1%229247
4Threshold00:39:1900:39:1941.4%247276
5VO2 Max00:07:5200:07:568.3%276315
 Anaerobic00:00:04 0.1%3153000


Description
Leconte consists of 3 sets of 2x10-minute criss-cross intervals where 2-minute valleys between 95-99% FTP alternate with 30-second surges between 105-110% FTP

Each interval criss-crosses your FTP never straying far from it until the brief, 1-minute recoveries within each set or the 5-minute recovery segments between sets.

Goals
Leconte's primary goal is to increase your ability to push the pedals hard for longer durations, i.e. increased muscular endurance.

The secondary goal is the development of the ability to handle changes in pace while maintaining a high level of work.

Each short surge floods the muscle with metabolic byproducts bringing with them the desire to easy up, not that you will.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the lactic buildup while still doing a lot of work.

These intervals will increase your ability to better process lactate thereby increasing how long you can work above FTP while potentially increasing FTP itself.

Try to keep your cadence in the 85-95rpm range during the valleys and between 95-105rpm during the surges unless otherwise instructed.

Saturday Feb 22 #

8 AM

Cycling - turbo 1:05:00 intensity: (47 @0) + (19:07 @1) + (2:07 @2) + (1:53 @3) + (40:40 @4) + (26 @5) 33.94 km (1:55 / km)
ahr:141 max:162

https://www.trainerroad.com/app/career/garydavies4...


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:00:4700:00:471.2%00
1Active Recovery00:19:0700:19:0729.4%1143
2Endurance00:02:0700:02:073.3%143198
3Tempo00:00:0800:01:530.2%198229
 Sweet Spot00:01:45 2.7%229247
4Threshold00:40:4000:40:4062.6%247276
5VO2 Max00:00:2400:00:260.6%276315
 Anaerobic00:00:02 0.1%3153000


Description
Lamarck is 4x10-minute intervals set right at FTP and the active recoveries between intervals are each 2 minutes long.

Goals
Time at threshold is all about increasing your muscular endurance. By working this hard for such long durations, you can improve your ability to tolerate both the physical and psychological stress that comes with riding right at your highest steady-state power.

As your body becomes accustomed to processing excess lactate and working through high levels of acidic accumulation, your mind becomes familiar with this inherent discomfort in ways that allow you to work harder for longer - your pain tolerance increases, your time to exhaustion grows.

Aero-inclined riders can work on producing full power in an aerodynamic or time trial position with shorter, more tolerable durations than similar but longer intervals.

Try to keep your spin above 85rpm.

Friday Feb 21 #

7 AM

Running 48:34 [2] 9.51 km (11.7 kph) +6m

Run to work

5 PM

Commute 29:52 [1] 10.1 km (2:57 / km) +23m 2:55 / km
ahr:112 max:136

RHFW

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