Attackpoint - performance and training tools for orienteering athletes

Training Log: Len

In the last 7 days:

activity

time

miles

Cycling

3:05:00

35.11

(11.4/h)

56.5

(18.3/h)

Trail Jogging

2:16:04

11.67

(5.1/h)

18.77

(8.3/h)

Swimming

1:35:27

0.95

1.52

Body Workouts

1:12:00

Total

8:08:31

47.72

76.8

averages - rhr:47

2:08

0:00

Tuesday Apr 16 #

9 AM

Swimming 10:00 [3] 0.2 mi (49:59 / mi)
ahr:104 max:128 shoes: Red GB

Thought I started Tri workout but just went into regular swim. Decided to stop and restart using Tri workout

Swimming 48:52 [3]
ahr:124 max:169 shoes: Red GB

Olympic Triathlon Level 2 W02D1
after 350yds of pre warm up

Monday Apr 15 #

10 AM

Body Workouts (Pilates) 38:00 [3]
ahr:78 max:112 rhr:47

n-
10-15-20 pushups ( a struggle today)

1 PM

Trail Jogging 28:00 [3] 4.57 km (9.8 kph)
ahr:128 max:149 shoes: inov8 Trailtalon 235

2 minute warm up
10 30 second sprints with 40 sec walk recovery
~ 2km run to finish

Sunday Apr 14 #

2 PM

Cycling 1:17:12 [3] 12.3 mi (9.6 mph)
ahr:96 max:114

Tri - training W01D6a-Bike/Run Brick
Another "difficult" outing as I needed to bike in a zone 1 heart rate. Using what I learned from running yesterday I was able to complete the workout with 81% accuracy. Yayee

3 PM

Trail Jogging 36:04 [3] 2.83 mi (4.7 mph)
ahr:105 max:112 shoes: inov8 Trailtalon 235

Run part of brick after 75 minute bike and this was supposed to be in zone 1 as well but I discarded that notion shortly into the run and just did my best without trying to reduce it at all.... 10% on execution.

Saturday Apr 13 #

Note

REVELATION:
while running and trying to maintain a zone 1 heart rate (90 - 102 bpm)
I recalled a podcast on swimming mistakes I recently watched. Two of them were holding your breath at any point and kicking too hard.

Holding breath decreases O2 to body and its ability to function optimally.

Kicking too hard uses too much O2 for leg muscles which are not as effective as upper body power.

It made sense that less O2 in the blood would require the heart to pump faster to supply the higher O2 requirement. I started working on fuller, deeper breaths and was able to drop my heart rate about 8 - 10 bpm (from zone 2.2 down to 1.8 and even 1.6)

I never considered this before but am anxious to see its effects on longer events. ... Q: If I'm feeling fatigued going uphill in an adventure race, can deeper breathing helf eliviate that feeling?

5 PM

Trail Jogging 44:30 [3] 5.04 km (6.8 kph)
ahr:105 max:114 shoes: inov8 Trailtalon 235

Tri training - W01D5-Easy Run (HR zones 1) wtf???
very difficult to run in zone one but I did have a revelation about breathing and heart rate which i put in today's note.

Garmin says I was 47% effective in maintaining a zone 1 heart rate which I take as a huge victory.

Friday Apr 12 #

9 AM

Swimming 36:35 [3] 1.2 km (30:29 / km)
ahr:95 max:144 shoes: Red GB

Started level 2 Olympic tri training W1D4
must have messed up laps as 2 out of 3 times I was on the opposite end of the pool from the kickboard

10 AM

Cycling (indoor) 30:15 [3] 10.5 mi (20.8 mph)
ahr:136 max:156

Bike at Y right after swim
3 min warm up then 100+ rpm at Load15 , 14, 13 for 20 - 25 minutes

11 AM

Trail Jogging (treadmill) 10:30 [3] 1.0 mi (5.7 mph)
ahr:132 max:149 shoes: NB All Terrain

Right off bike and onto treadmill to get feel of transition

Wednesday Apr 10 #

10 AM

Body Workouts (Pilates) 34:00 [3]
ahr:83 max:111

n -
10-15-20 pushups

3 PM

Cycling 1:17:33 [3] 12.31 mi (9.5 mph)
ahr:101 max:141

Tri training
easy bike z1 hr - very hard to stay in zone going downhill

4 PM

Trail Jogging 17:00 [3] 3.0 km (10.6 kph)
ahr:143 max:160 shoes: inov8 Trailtalon 235

Bricked this with bike ride
warm up, 10 30 sec sprints, 0.75km finish

« Earlier

Next Up

0w, 4d: DVOA Willows & Skunk Hollow ?
2w, 4d: Eastern Shore Sprint 6-Hour Adventure Race Y
4w, 3d: New River Rush Adventure Race Y
All Upcoming

Injuries

Sick	Flu	45days
L Foot	Morton's Neuroma	70+days
Head/Neck	Neck Pain	248+days
R Lower Leg	Impact wound / trauma	294+days
R Foot	Bunions	1,151+days
R Hip/Pelvis	Impact wound / trauma	1,470+days
R Knee	Other	2,122+days
L Knee	Other	2,936+days
R Arm	Other	3,589+days
L Foot	Ankle Sprain	4,196+days
R Arm	Other	4,270+days
complete history