Training Log Archive: GD44In the 7 days ending Nov 25, 2018:
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Sunday Nov 25, 2018 #
10 AM
Running 1:28:13 8.72 km (5.9 kph) +388m
ahr:120 max:152
Went for a run from the holiday cottage to Worm’s Head across the causeway at low tide. Loved it. Took loads of photos too.
6 PM
Cycling - turbo 1:30:00
ahr:118 max:146
TrainerRoad Baxter
https://www.trainerroad.com/career/garydavies44/ri...
Description
Baxter is 90 minutes of non-stop aerobic conditioning at 55-80% FTP where the effort changes based on cadence.
Effectively a fixed-gear trainer ride with low to moderate effort levels that primarily utilize fat as the fuel source.
Goals
Primarily, Baxter is about Increasing your aerobic fitness by growing your body's ability to utilize fat for energy and spare sugar stores.
Additionally, you can improve your pedal efficiency through high-rpm spinning and also focus on furthering your muscular control and joint integrity via low-rpm grinding.
Cadence recommendations vary at least +/- 20rpm from your self-selected cadence.
So for example, if you typically ride at 90rpm then your rpm range will be 70-110rpm - the greater your capabilities, the greater this rpm range.
https://www.trainerroad.com/career/garydavies44/ri...
Description
Baxter is 90 minutes of non-stop aerobic conditioning at 55-80% FTP where the effort changes based on cadence.
Effectively a fixed-gear trainer ride with low to moderate effort levels that primarily utilize fat as the fuel source.
Goals
Primarily, Baxter is about Increasing your aerobic fitness by growing your body's ability to utilize fat for energy and spare sugar stores.
Additionally, you can improve your pedal efficiency through high-rpm spinning and also focus on furthering your muscular control and joint integrity via low-rpm grinding.
Cadence recommendations vary at least +/- 20rpm from your self-selected cadence.
So for example, if you typically ride at 90rpm then your rpm range will be 70-110rpm - the greater your capabilities, the greater this rpm range.
| Zone | Duration | Percent | Low | High |
|---|---|---|---|---|
| Coasting | 00:00 | 0.0% | 0 | 0 |
| Active Recovery | 14:10 | 15.7% | 1 | 124 |
| Endurance | 02:45 | 69.7% | 124 | 171 |
| Tempo | 11:43 | 13.0% | 171 | 198 |
| Sweet Spot | 01:05 | 1.2% | 198 | 214 |
| Threshold | 00:14 | 0.3% | 214 | 239 |
| VO2 Max | 00:03 | 0.1% | 239 | 272 |
| Anaerobic | 00:00 | 0.0% | 272 | 3000 |
Saturday Nov 24, 2018 #
11 AM
Walking 1:25:06 3.99 km (2.8 kph) +93m
ahr:66 max:88
Stayed in Rhossili with Dawn and her parents
Did a short slow walk which was quite nice. Ended up watching Scotland v Argentina in the pub afterwards. Nice Guinness!
Did a short slow walk which was quite nice. Ended up watching Scotland v Argentina in the pub afterwards. Nice Guinness!
4 PM
Walking 10:39 [0] 0.8 km (4.5 kph) +20m
ahr:82 max:91
Friday Nov 23, 2018 #
7 AM
Running 55:00 10.56 km (11.5 kph) +11m
ahr:137 max:172
Run to work with pack
Thursday Nov 22, 2018 #
6 PM
Cycling - turbo 1:00:00
ahr:123 max:141
https://www.trainerroad.com/career/garydavies44/ri...
Description
Mount Field is 3x12-minute intervals at 85% FTP with 3-minute recoveries between intervals.
Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.
In other words, workouts like this are all about increasing your muscular endurance.
In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of the event.
Additionally, you have the option of targeting specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.
Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin between 85-95rpm.
Description
Mount Field is 3x12-minute intervals at 85% FTP with 3-minute recoveries between intervals.
Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.
In other words, workouts like this are all about increasing your muscular endurance.
In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of the event.
Additionally, you have the option of targeting specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.
Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin between 85-95rpm.
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:02 | 00:00:02 | 0.1% | 0 | 0 |
| 1 | Active Recovery | 00:14:36 | 00:14:36 | 24.3% | 1 | 124 |
| 2 | Endurance | 00:06:41 | 00:06:41 | 11.1% | 124 | 171 |
| 3 | Tempo | 00:26:44 | 00:35:35 | 44.6% | 171 | 198 |
| Sweet Spot | 00:08:51 | 14.8% | 198 | 214 | ||
| 4 | Threshold | 00:02:59 | 00:02:59 | 5.0% | 214 | 239 |
| 5 | VO2 Max | 00:00:07 | 00:00:07 | 0.2% | 239 | 272 |
| Anaerobic | 00:00:00 | 0.0% | 272 | 3000 |
Wednesday Nov 21, 2018 #
7 PM
Running race (Street O) 1:01:00 11.93 km (11.7 kph) +65m
ahr:147 max:166
SWOC Street O - Llandaff
I collected 360 but by taking in 26 and 10 as an out-and-back, it wasn’t the most efficient. 7, 26, 10, 24, 4, 16, 22, 18, 20, 1, 21, 3, 11, 25, 9, 23, 13. 5x10, 5x20 & 7x30. I came back just under a minute late as I fell between 4&16 (tree roots pushing up pavement). I dusted myself off and ran on but then realised that I had dropped my description sheet and had to go back. Doh! My score was 350 after a 10 point deduction for being 1 minute late.
Richard Cronin won with a score of 360 and was back 5mins earlier too. He also ran 1km less than me which shows his route was far more efficient.
He collected 6 x 10 pointers, 6 x 20 pointers and 6 x 30 pointers. 13, 15, 23, 9, 17, 25, 11, 3, 21, 1, 20, 18, 22, 8, 16, 4, 24, 6.
I collected 360 but by taking in 26 and 10 as an out-and-back, it wasn’t the most efficient. 7, 26, 10, 24, 4, 16, 22, 18, 20, 1, 21, 3, 11, 25, 9, 23, 13. 5x10, 5x20 & 7x30. I came back just under a minute late as I fell between 4&16 (tree roots pushing up pavement). I dusted myself off and ran on but then realised that I had dropped my description sheet and had to go back. Doh! My score was 350 after a 10 point deduction for being 1 minute late.
Richard Cronin won with a score of 360 and was back 5mins earlier too. He also ran 1km less than me which shows his route was far more efficient.
He collected 6 x 10 pointers, 6 x 20 pointers and 6 x 30 pointers. 13, 15, 23, 9, 17, 25, 11, 3, 21, 1, 20, 18, 22, 8, 16, 4, 24, 6.
Tuesday Nov 20, 2018 #
6 PM
Running 1:16:09 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.
3-5 deg C which made this the coldest day so far this autumn/winter.
Great run.
Monday Nov 19, 2018 #
7 PM
Cycling - turbo 30:02
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...
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...
| Zone | Zone | Duration | Duration | Percent | Low | High |
|---|---|---|---|---|---|---|
| 0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
| 1 | Active Recovery | 00:12:30 | 00:12:30 | 41.6% | 1 | 124 |
| 2 | Endurance | 00:07:37 | 00:07:37 | 25.4% | 124 | 171 |
| 3 | Tempo | 00:02:03 | 00:02:59 | 6.8% | 171 | 198 |
| Sweet Spot | 00:00:56 | 3.1% | 198 | 214 | ||
| 4 | Threshold | 00:01:55 | 00:01:55 | 6.4% | 214 | 239 |
| 5 | VO2 Max | 00:02:24 | 00:05:01 | 8.0% | 239 | 272 |
| Anaerobic | 00:02:37 | 8.7% | 272 | 3000 |