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Attackpoint AR - performance and training tools for adventure athletes

Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  Running2 2:08:44 13.1(6.1/h) 21.09(9.8/h) 444
  Cycling - turbo 1 30:02 11.61(2:35) 18.68(1:36)
  Total3 2:38:46 24.71(6:25) 39.77(4:00) 444
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Tuesday Nov 20 #

6 PM

Running 1:16:09 intensity: (19:33 @1) + (27:36 @2) + (21:46 @3) + (7:14 @4) 10.52 km (8.3 kph) +444m
ahr:135 max:166

MDC Tuesday Night Run - Gethin Woods (Bike Park Wales)

3-5 deg C which made this the coldest day so far this autumn/winter.

Great run.

Monday Nov 19 #

7 PM

Cycling - turbo 30:02 intensity: (22:58 @1) + (3:20 @2) + (2:51 @3) + (53 @4) 18.68 km (1:36 / km)
ahr:109 max:161

TrainerRoad Ramp Test to determine FTP

FTP was 231W in March 2018 and now determine to be 225W albeit using a different test. Was 20min FTP test in March and now TrainerRoad recommend the Ramp Test.

Cleared the training room of all the crap and managed to put the bike on the turbo and start my winter bike training. Going to start on the Low Volume Sweet Spot Base this time which is ~3.5hrs/week on the turbo.

The TrainerRoad calendar function looks really neat and allows you to move the planned schedule around with other commitments.

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

Saturday Nov 17 #

Note

Decided to secure the kayak rack more securely by securing the floor anchor bolts into the concrete with resin and I secured the top fitting into the concrete H posts with a rawlplug and screw.

Friday Nov 16 #

7 AM

Running 52:35 intensity: (2:51 @1) + (34:46 @2) + (11:25 @3) + (3:33 @4) 10.57 km (12.1 kph)
ahr:138 max:156

Run to work

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