Training Log Archive: GD44In the 7 days ending Apr 12, 2020:
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Sunday Apr 12, 2020 #
9 AM
Walking 2:02:16 [0] 9.8 km (4.8 kph) +73m
ahr:69 max:88
Walk with Dawn to drop off a parcel at James Clemence's house and walk through Insole Court.
Moving time - 2:02:16
Elapsed time - 2:07:28
Dawn showed me a way from Hailey Park to the Melin Gruffydd waterwheel which I'd never done before!
Moving time - 2:02:16
Elapsed time - 2:07:28
Dawn showed me a way from Hailey Park to the Melin Gruffydd waterwheel which I'd never done before!
10 AM
Note
Painted some of the side fence panels
Also:
- removed weeds from between front paving slabs
- ditto side of house
- removed mud from gully at side of house
- brushed the side of the house of loose gravel/grit/dust etc
Also:
- removed weeds from between front paving slabs
- ditto side of house
- removed mud from gully at side of house
- brushed the side of the house of loose gravel/grit/dust etc
5 PM
Cycling - turbo 59:59 22.22 km (2:42 / km)
ahr:119 max:153
https://www.trainerroad.com/app/career/garydavies4...
Description
Echo -4 is 50 total minutes of Tempo work broken into 8x6-minute segments ranging from 70-80% FTP.
Goals
Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren't too stressful to keep you from spending pretty long durations at a productive work level that isn't too demanding in terms of recovery.
This is where most long-course triathletes will live for hours at a time. This is also where most time is spent during any long road ride.
Description
Echo -4 is 50 total minutes of Tempo work broken into 8x6-minute segments ranging from 70-80% FTP.
Goals
Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren't too stressful to keep you from spending pretty long durations at a productive work level that isn't too demanding in terms of recovery.
This is where most long-course triathletes will live for hours at a time. This is also where most time is spent during any long road ride.
Saturday Apr 11, 2020 #
10 AM
Note
Worked on the front lawn all day.
Used a half moon cutter to tidy all four edges and the oval in the middle. This produced far more turf than I had anticipated and I was unable to take it to the tip so I had to create a pile in the back garden.
Also aerated it with a fork and then spread Aftercut AllinOne on it for fertilising and weed/moss killing.
Used a half moon cutter to tidy all four edges and the oval in the middle. This produced far more turf than I had anticipated and I was unable to take it to the tip so I had to create a pile in the back garden.
Also aerated it with a fork and then spread Aftercut AllinOne on it for fertilising and weed/moss killing.
6 PM
Running 57:43 11.01 km (11.4 kph) +187m
ahr:139 max:159
Home> via Village Hotel>Tongwynlais>Castell Coch> Blaengwynlais> Rhiwbina> Cae Delyn> Home
Tight right hip flexor
Hot day and evening
Tight right hip flexor
Hot day and evening
Friday Apr 10, 2020 #
10 AM
Walking 1:28:20 [0] 6.76 km (4.6 kph) +121m
Walk with Dawn.
Thursday Apr 9, 2020 #
6 AM
Cycling - turbo 1:00:00 21.42 km (2:48 / km)
ahr:124 max:140
https://www.trainerroad.com/app/career/garydavies4...
Woke up before 5 and did 2 hours before this workout!
Woke up before 5 and did 2 hours before this workout!
Wednesday Apr 8, 2020 #
6 PM
Running 54:26 [3] 10.95 km (12.1 kph) +193m
Anti-clockwise loop from the house. Cae Delyn Park > Rhiwbina Hill > Fforest Fawr > Castell Coch > Tongwynlais > Coryton Rdbt > Home.
Same run as Monday and was 34s faster so averaged under 5min/km. Didn't have to stop due to other potential COVID19 carriers today which helped!
Not sure why HR data didn't come through as I did wear the normal HR belt and I have just changed the battery in it! Put down as Z3.
Same run as Monday and was 34s faster so averaged under 5min/km. Didn't have to stop due to other potential COVID19 carriers today which helped!
Not sure why HR data didn't come through as I did wear the normal HR belt and I have just changed the battery in it! Put down as Z3.
Tuesday Apr 7, 2020 #
Note
Should have flown to Johannesburg today for Exped Africa (Lesotho) but COVID19 put a stop to that. :-(
This was one of my two A races for 2020 and has been motivating me to train over the winter. The other one was the Highland Trail 2020 in May. That's been cancelled too.
This was one of my two A races for 2020 and has been motivating me to train over the winter. The other one was the Highland Trail 2020 in May. That's been cancelled too.
5 PM
Cycling - turbo 1:00:00 21.51 km (2:47 / km)
ahr:108 max:127
https://www.trainerroad.com/app/career/garydavies4...
Description
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) 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 oxygen and sparing sugar stores for more intense efforts.
Also, some of the shorter Endurance workouts are aimed primarily at keeping you on the bike as a form of active recovery during recovery days or weeks.
Description
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.
Goals
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) 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 oxygen and sparing sugar stores for more intense efforts.
Also, some of the shorter Endurance workouts are aimed primarily at keeping you on the bike as a form of active recovery during recovery days or weeks.
Monday Apr 6, 2020 #
9 AM
Note
Work from Home
5 PM
Running 55:00 [3] 10.93 km (11.9 kph) +194m
ahr:146
Anti-clockwise loop from the house. Cae Delyn Park > Rhiwbina Hill > Fforest Fawr > Castell Coch > Tongwynlais > Coryton Rdbt > Home.
Trying to keep a long stride length which is different to my normal 'waddle' style!
Trying to keep a long stride length which is different to my normal 'waddle' style!
Conditioning 45:00 [1]
ahr:67 max:87
Online pilates class with Kyla (instructor), Richard Chamley and Helen Westhead. More intense than normal!