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Attackpoint AR - performance and training tools for adventure athletes

Training Log: GD44

In the last 7 days:

activity # timemileskm+m
  Cycling - turbo 3 3:46:42 11.28 18.16
  Conditioning2 2:25:00
  Walking1 2:09:50 3.84(1.8/h) 6.18(2.9/h) 290
  Total6 8:21:32 15.12 24.34 290
  [1-5]6 7:25:53

Monday Jan 22 #

7 AM


6 PM

Conditioning 1:10:00 [1]

Similar to previous

Sunday Jan 21 #

5 PM

Cycling - turbo 1:00:00 intensity: (29:58 @1) + (24:55 @2) + (5:07 @3) 12.9 km (4:39 / km)
ahr:121 max:152

Jepson consists of 4x8-minute intervals between 95-99% FTP including 3x5-second sprints at 150% FTP.

4 minutes of recovery fall between each interval.

The bulk of these intervals targets muscular endurance by training you to push the pedals hard for sustained periods of time, but about every 2 minutes the emphasis very briefly shifts to improving muscle fiber recruitment, i.e. how much of your existing muscle mass contributes to turning the pedals.

These short bursts of high power also serve to break up the monotony of the intervals while cultivating the ability to quickly and forcefully change speeds and then abruptly return to a high, sustained power output.

Very sweaty!

Saturday Jan 20 #

9 AM

Walking 2:09:50 intensity: (55:39 @0) + (1:14:11 @1) 6.18 km (2.9 kph) +290m

Time putting out signs and a little clearance of vegetation.

Actual time was actually a little longer as I forgot to start the watch. Should probably add about 20mins so it would normally take 2hr 30m of walking after parking the car.

1 PM


Craig yr Allt Winter Fell Race - Race Director

Went well. 92 runners this year which is down from previous years due to weather.

Results, report & piccies:

A big thanks to Magic for cutting back the brambles. I got lots of comments about this from the racers. Cheers fella.

Friday Jan 19 #

7 PM

Cycling - turbo 1:16:42 intensity: (39:22 @1) + (13:42 @2) + (23:38 @3) 5.26 km (14:36 / km)
ahr:117 max:155

Mills consists of 3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

3-minute recoveries fall between intervals and 6-minute recoveries separate the sets.

By working at very high percentages of pVO2max (power at peak aerobic uptake) which is well above FTP, riders can see tremendous improvements in both aerobic and anaerobic power, all in very little time.

Not only can VO2max repeats improve VO2max itself, they can have positive effects on muscle endurance and most importantly aerobic endurance capabilities which is especially important for riders working on a very limited amount of weekly training hours.

In far less time than that required by traditional base training, riders can develop aerobic capabilities on par with those gained via long hours of long, slow distance - little time, high stress, comparable adaptation.

The objective here is repeatable power output such that you finish each interval... barely.

Tough leg burning one!

Thursday Jan 18 #

5 AM

Cycling - turbo 1:30:00 intensity: (22:07 @1) + (22:00 @2) + (44:25 @3) + (1:28 @4)
ahr:117 max:139

Clark is 6x8-minute efforts between 88-94% FTP directly preceded by a 12-second round of big gear, high-force stomps.

3 minutes of recovery separate intervals.

Clark's primary goal is to further muscular endurance by improving glycogen storage capacity, lactate tolerance, and the capacity for more intense workouts later on while increasing power output at moderate intensities.

Additionally, Clark aims to increase force capability - how hard you can push the pedals - while seated as well as standing.

After the initial, high-force, big-watts stomps, you'll settle into a pace well below FTP but one which requires a fair amount of focus to maintain.

Cadence during the stomps is extremely low at first and could wind up as high as 80rpm assuming your joints can handle it.

Then you'll shift into a manageable gear and ride at 90+rpm for the remainder of each interval.

Wednesday Jan 17 #

6 PM

Conditioning 1:15:00 [1]

Gym strength and conditioning

Mountain climbers - 2 x 50
Russian twists
Press ups
Tricep dips
Bicep curls
Shoulder press
Side plank and lift dumb bell with free hand
Single leg squats
Farmers walk
Step ups 20'
Dumbbell press on ball
Hitler's Dog

Stretches inc:
Hip flexor
Sit down hamstring
many more

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Recent Weeks:

Training hours by intensity
Jan 28
Jan 21
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Jan 7
Dec 31, 2017

Training hours by activity
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