Training Log Archive: GD44In the 7 days ending Mar 21, 2021:
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Sunday Mar 21, 2021 #
Note
Today was a write-off! Severe lethargy (hangover) from the previous days Six Nations Super Saturday.
Very tight hamstrings and glutes.
Very tight hamstrings and glutes.
1 PM
Walking 1:46:49 [0] 8.27 km (4.6 kph) +49m
Walk with Dawn to Pughes in Morganstown
Saturday Mar 20, 2021 #
8 AM
Note
Had to go back to Cae Ty Mawr to cut the two timber lap fence panels to the necessary non-standard widths between the concrete fence posts and install them. Had to saw a big branch directly above too to enable me to slot them in.
Also filled a hole at the bottom of the garden with the remains of the fence panels.
Replaced the front derailleur on the Giant bike (on turbo too).
Also filled a hole at the bottom of the garden with the remains of the fence panels.
Replaced the front derailleur on the Giant bike (on turbo too).
2 PM
Cycling - turbo 1:30:00 32.61 km (2:46 / km)
ahr:110 max:122
https://www.trainerroad.com/app/career/garydavies4...
I intended to do a long(ish) ride or do the scheduled TrainerRoad workout. However the work that I did down at Cae Ty Mawr cut into my time and my legs couldn't face a tough 93minute Threshold workout (Fish -2 which is 4x15-minute intervals at 95-99% FTP with only 4-minute recoveries between intervals.)
So I decided to do Brasstown instead.
Watched the Scotland v Italy match whilst on the turbo.
I intended to do a long(ish) ride or do the scheduled TrainerRoad workout. However the work that I did down at Cae Ty Mawr cut into my time and my legs couldn't face a tough 93minute Threshold workout (Fish -2 which is 4x15-minute intervals at 95-99% FTP with only 4-minute recoveries between intervals.)
So I decided to do Brasstown instead.
Watched the Scotland v Italy match whilst on the turbo.
5 PM
Note
An evening of rugby with Ireland beating (thrashing England) and a fantastic match between France and Wales. Wales were on to win but conceded 12 points the final few minutes of the match to concede a 10 point lead and lost 32-30 in the end.
A little drunk!
A little drunk!
Friday Mar 19, 2021 #
11 AM
Cycling - turbo 1:15:00 27.18 km (2:46 / km)
ahr:128 max:154
https://www.trainerroad.com/app/career/garydavies4...
Day off work and glad to do some activity as work had been bonkers.
Description
Washington +4 is 5x7-minute intervals at 105% FTP with 3-minute recoveries between intervals.
Goals
The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.
Day off work and glad to do some activity as work had been bonkers.
Description
Washington +4 is 5x7-minute intervals at 105% FTP with 3-minute recoveries between intervals.
Goals
The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.
2 PM
Note
Installed two concrete fence posts and two concrete gravel boards at Cae Ty Mawr. Took me all afternoon (4.5hrs) because it was difficult to remove the concrete foundations around the base of the existing rotten timber fence posts.
I also had to cut the two concrete gravel boards to make them fit the non-standard widths. This was influenced by the need to avoid a foul sewer which I discovered beneath one of the intended post locations!
I also had to cut the two concrete gravel boards to make them fit the non-standard widths. This was influenced by the need to avoid a foul sewer which I discovered beneath one of the intended post locations!
Thursday Mar 18, 2021 #
Note
No exercise day due to work :-(
Wednesday Mar 17, 2021 #
12 PM
Conditioning (Pull ups) 1:00 [1]
6 unassisted pull ups
Tuesday Mar 16, 2021 #
6 PM
Cycling - turbo 15:09 5.39 km (2:49 / km)
ahr:107 max:140
Scheduled Ramp Test - aborted after just going above FTP as my quads were screaming. I'll just stick to the current FTP of 239W for the next few weeks
https://www.trainerroad.com/app/career/garydavies4...
https://www.trainerroad.com/app/career/garydavies4...
Cycling - turbo 30:00 10.55 km (2:51 / km)
ahr:99 max:105
https://www.trainerroad.com/app/career/garydavies4...
Decided to have an easy 30min spin after my ramp test fail.
Decided to have an easy 30min spin after my ramp test fail.
Monday Mar 15, 2021 #
6 PM
Running 35:35 6.73 km (11.3 kph) +39m
ahr:128 max:156
Tongwynlais loop anti-clockwise
My intent going out the door was to make it a half hour tempo run but my right quad was pretty sore and wouldn't let me. So had to slow down. Had to walk one little hill and considered walking more.
My intent going out the door was to make it a half hour tempo run but my right quad was pretty sore and wouldn't let me. So had to slow down. Had to walk one little hill and considered walking more.
8 PM
Conditioning (Pilates) 45:00 [1]
Online with Kyla Nunn and Darren Shaw.