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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 7 days ending Feb 23:

activity # timemileskm+m
  Cycling - turbo 3 3:40:00 67.96(3:14) 109.37(2:01)
  Commute6 3:02:54 41.88(4:22) 67.39(2:43) 134
  Running2 1:47:22 12.6(7.0/h) 20.27(11.3/h) 132
  Conditioning2 1:31:25
  Total11 10:01:41 122.43 197.03 266
  [1-5]10 9:12:10

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MoTuWeThFrSaSu

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

Thursday Feb 20 #

7 AM

Commute 25:11 [1] 9.65 km (2:37 / km) +20m 2:35 / km
ahr:122 max:147

RTW

11 AM

Conditioning 45:00 [0]

Sports Massage

The masseuse said that I have very dense quads which were rather knotty!

Hamstrings fine

Calves tight on outside.

Must foam roll the quads from now on!



Wednesday Feb 19 #

8 AM

Commute 25:17 [1] 10.63 km (2:23 / km) +7m 2:22 / km
ahr:123 max:136

RTW

6 PM

Commute 10:52 [1] 4.02 km (2:42 / km) +9m 2:40 / km
ahr:113 max:125

Office to Penarth across the Barrage

Running 58:48 intensity: (11:55 @1) + (28:25 @2) + (15:01 @3) + (3:27 @4) 10.76 km (11.0 kph) +126m
ahr:131 max:162

SWOC Street O / MapRun - Cardiff Bay

Nice bit of running. Slightly annoyed by phone which buzzed but didn't ping when I found a control. So I had to carry the phone in my hand most of the way around which was a little clumsy. I tried to turn on the ringer on the hoof but couldn't work out a way of doing it.


PosNameTimeDistance (km)Pace (m/km)Cat Points
1Richard Cronin01:01:3013.1704:40M30-34560 (incl - 20)
2Marcus Pinker    510 (inc -80)
3Matt O'Keefe01:07:5716.22904:11M35-39490 (incl - 80)
4Tom Foord01:00:1911.505:15M40-44480 (incl - 10)
5Matt Whipple01:04:5211.51605:38M30-34470 (incl - 50)
6Gary Davies58:48:0011.41505:09M40-44440
7James Clemence01:00:5510.52505:47M60-64430 (incl - 10)


Thanks Clare for planning/organising!

Commute 34:11 [1] 12.59 km (2:43 / km) +30m 2:41 / km
ahr:112 max:137

Ride home from Penarth with Marcus.

Tuesday Feb 18 #

8 AM

Commute 25:55 [1] 10.61 km (2:27 / km) +18m 2:25 / km
ahr:123 max:140

RTW

6 PM

Commute 31:36 [1] 9.8 km (3:13 / km) +27m 3:11 / km
ahr:105 max:136

RHFW

Cycling - turbo 1:00:00 intensity: (1:35 @0) + (32:44 @1) + (4:38 @2) + (12 @3) + (9 @4) + (20:42 @5) 30.11 km (2:00 / km)
ahr:126 max:164

https://www.trainerroad.com/career/garydavies44/ri...

I had to redeuce the target power to 95% of planned on intervals 2-6 otherwise I would not have been able to complete them all. Still very painful on sore quads from Saturday's run! Chuffed to have got through it. Definitely a leg burner and mental toughness was required.


ZoneZoneDurationDurationPercentLowHigh
0Coasting00:01:3500:01:352.6%00
1Active Recovery00:32:4400:32:4454.6%1143
2Endurance00:04:3800:04:387.7%143198
3Tempo00:00:0700:00:120.2%198229
 Sweet Spot00:00:05 0.1%229247
4Threshold00:00:0900:00:090.3%247276
5VO2 Max00:19:0400:20:4231.8%276315
 Anaerobic00:01:38 2.7%3153000


Description
Spencer +2 is 6x3-minute VO2max repeats at 120% FTP with 4-minute recoveries between intervals.

Goals
By working at very high percentages of your power at peak aerobic uptake (pVO2max), tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time.

Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time.

In far less time than that required by long, slow distance, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Try to keep your cadence high, 90-100rpm is recommended.

Important: Try to settle on a demanding but repeatable power output such that you can finish as many intervals as possible. The goal is to accumulate a productive level of stress at a high level of intensity while avoiding the need to frequently quit intervals early.

Monday Feb 17 #

8 AM

Conditioning (Pilates) 46:25 [1]
ahr:60 max:92

Group Pilates Class with Kyla

Very sore quads!

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