Training Log Archive: GD44In the 7 days ending Apr 29, 2018:
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Sunday Apr 29, 2018 #
9 AM
Road bike 5:49:11 141.07 km (24.2 kph) +1677m
ahr:117 max:147
Aberaeron to Cardiff on my Giant Commuter/Crosser which has a narrow range of gearing and heavy wheel/tyres.
Tough going to start as my quads and hamstrings were still tight from yesterday's run.
Aberaeron to Llandovery - not all main roads. Went onto smaller roads at Ram (nr Cwmann) and also via Porthyrhyd and Cilycwm.
Had a jacket potato at West End Cafe in Llandovery.
Llandovery to Cardiff. A40 to Sennybridge then A4215 through Defynnog and then onto small road through Heol Senni and up Devil's Elbow to the Llia valley. Onto Penderyn>Hirwaun>Aberdare>Mountain Ash>Abercynon (A4059) and then onto A4054 to Ponty>Taffs Well>Taff Trail.
As I haven't done many long rides I found that my right wrist hurt (since fractured scaphoid in July 2016) and my neck hurt from holding my head up!
Tough going to start as my quads and hamstrings were still tight from yesterday's run.
Aberaeron to Llandovery - not all main roads. Went onto smaller roads at Ram (nr Cwmann) and also via Porthyrhyd and Cilycwm.
Had a jacket potato at West End Cafe in Llandovery.
Llandovery to Cardiff. A40 to Sennybridge then A4215 through Defynnog and then onto small road through Heol Senni and up Devil's Elbow to the Llia valley. Onto Penderyn>Hirwaun>Aberdare>Mountain Ash>Abercynon (A4059) and then onto A4054 to Ponty>Taffs Well>Taff Trail.
As I haven't done many long rides I found that my right wrist hurt (since fractured scaphoid in July 2016) and my neck hurt from holding my head up!
Saturday Apr 28, 2018 #
10 AM
Running 3:28:42 33.66 km (9.7 kph) +876m
ahr:137 max:157
Aberaeron to Lampeter 21 mile challenge by Hydro Dragon Events
Inaugural event and first organised by this new company.
Lovely route - a mix of road and off-road. Very muddy in places which reduced me to a crawl. Two very steep climbs @22.3-22.8km and @23.6-24.8km which reduced me to a walk!
I came in with the fastest time and approx 40mins ahead of the next guy.
It was more of a fun run/challenge so not really a race though!
SIgnage was a bit hit and miss so I was glad that I took a map with the route printed on it. This saved me a lot of frustration and time!
Inaugural event and first organised by this new company.
Lovely route - a mix of road and off-road. Very muddy in places which reduced me to a crawl. Two very steep climbs @22.3-22.8km and @23.6-24.8km which reduced me to a walk!
I came in with the fastest time and approx 40mins ahead of the next guy.
It was more of a fun run/challenge so not really a race though!
SIgnage was a bit hit and miss so I was glad that I took a map with the route printed on it. This saved me a lot of frustration and time!
Thursday Apr 26, 2018 #
2 PM
Walking 1:39:26 4.5 km (2.7 kph) +133m
ahr:83 max:135
Elapsed time: 1:39:26
Moving time (Strava): 00:26:55
Cutting brambles on the last few km of the Craig yr Allt Summer Fell Race Route. More than I had hoped!
Moving time (Strava): 00:26:55
Cutting brambles on the last few km of the Craig yr Allt Summer Fell Race Route. More than I had hoped!
Wednesday Apr 25, 2018 #
6 PM
Cycling - turbo 1:15:01 44.45 km (1:41 / km)
ahr:114 max:151
https://www.trainerroad.com/cycling/rides/33408790...
Kaiser +2 is 3 sets of 3x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals and 6 minutes between sets.
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.
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.
I didn't quite hit the target power of 277W on the intervals but they were still within the VO2 max range so OK.
Kaiser +2 is 3 sets of 3x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals and 6 minutes between sets.
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.
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.
| Zone | Zone | Time | Time | Percent | Low | High |
|---|---|---|---|---|---|---|
| 1 | Active Recovery | 00:42:39 | 56.9% | 0 | 127 | |
| 2 | Endurance | 00:02:27 | 3.3% | 127 | 173 | |
| 3 | Tempo | 00:00:13 | 0.3% | 173 | 194 | |
| 3 | SweetSpot | 00:00:25 | 00:00:38 | 0.6% | 194 | 219 |
| 4 | Threshold | 00:01:32 | 2% | 219 | 243 | |
| 5 | V02Max | 00:25:18 | 33.7% | 243 | 277 | |
| 5 | Anaerobic | 00:02:27 | 00:27:45 | 3.3% | 277 | 2310 |
I didn't quite hit the target power of 277W on the intervals but they were still within the VO2 max range so OK.
Tuesday Apr 24, 2018 #
6 PM
Running 5:54 [1] 1.09 km (11.1 kph) +37m
ahr:126 max:144
Warm up
Running 59:55 11.17 km (11.2 kph) +433m
ahr:145 max:158
Pentyrch Hill Race
Windy, rainy and cold at 10 deg C. My slowest ever time which was expected as I've done far less running this year in terms of distance and speed work due to more bike specific training for Exped Africa.
Windy, rainy and cold at 10 deg C. My slowest ever time which was expected as I've done far less running this year in terms of distance and speed work due to more bike specific training for Exped Africa.
Monday Apr 23, 2018 #
6 PM
Cycling - turbo 1:15:01 46.56 km (1:37 / km)
ahr:99 max:106
https://www.trainerroad.com/cycling/rides/33316559...
Too tired to do the planned turbo session (Kaiser +2 is 3 sets of 3x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals and 6 minutes between sets).
So did this active recovery & endurance power level ride instead.
Watched coverage of 2007 ARWC Scotland and another AR vid on YouTube.
Too tired to do the planned turbo session (Kaiser +2 is 3 sets of 3x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals and 6 minutes between sets).
So did this active recovery & endurance power level ride instead.
Watched coverage of 2007 ARWC Scotland and another AR vid on YouTube.