Attackpoint - performance and training tools for orienteering athletes

Training Log: ChrisG

In the last 7 days:

activity

time

miles

Walking

10:10:45

29.27

(20:52)

47.1

(12:58)

1360

Turbo trainer

2:36:00

Strength

1:50:00

Off road running

8:00

Open water swimming

4:00

Total

14:48:45

29.27

47.1

1360

averages - weight:77.8kg

2:27

0:00

Monday Mar 8 #

Note
weight:78kg

10 AM

Walking 1:50:08 [3] 8.3 km (13:16 / km) +270m 11:25 / km

Backpack explore - up the west side of the Wharry Burn, down a bit of Glen Road then back through the woods to Allan Wayer. Found a secret MTB track under construction.

5 PM

Strength 37:30 [3]

Sunday Mar 7 #

Note
weight:78.4kg

10 AM

Walking 33:44 [3] 2.5 km (13:30 / km) +160m 10:13 / km

Backpack to Cocksburn

Open water swimming 4:00 [3]

Felt colder this week and didn’t get my head in.

Walking 40:56 [3] 3.4 km (12:02 / km) +10m 11:52 / km

Cocksburn loop and home.

5 PM

Off road running 8:00 [3]
shoes: NikePeg32

8x30/30 run (slowly)/walk.

Saturday Mar 6 #

Note
weight:78kg

11 AM

Walking 1:08:32 [3] 5.1 km (13:26 / km) +170m 11:31 / km

North Third Reservoir loop.

4 PM

Turbo trainer (P3C) 15:00 [3]
ahr:151 max:185 shoes: Specialized Expert Road

Ramp test. 20w increase every minute from 100w. Made it through 380w but only just - cadence was dropping in last 10s so think I got it all out. HR was getting high surprisingly early (at the 280w stage) so got a bit worried but held on well. Got as far as I expected to and FTP calculated at 285w - fairly happy with that right now.

Turbo trainer (P3C) 40:00 [3]
ahr:133 max:160 shoes: Specialized Expert Road

2x10x30/30 low cadence (mid 60s)

Friday Mar 5 #

Note
weight:77.6kg

11 AM

Walking 1:21:58 [3] 6.2 km (13:13 / km) +170m 11:38 / km

Backpack walk up the river and back over Gallow Hill.

4 PM

Strength 37:30 [3]

Thursday Mar 4 #

Note
weight:77.8kg

11 AM

Walking 1:30:10 [3] 7.0 km (12:53 / km) +240m 11:00 / km

Backpack walk - Mine and Hermitage Woods.

4 PM

Turbo trainer (P3C) 50:00 [3]
ahr:139 max:175 shoes: Specialized Expert Road

Same as 24/02 but made it further! 5x3/2 @ 320w and 5x1/1 @ 425w - all of the 3s on tribars and 45s of the 3rd 1 until my cadence was really dropping off a cliff.

149a, 165m, 90c
156a, 169m, 90c
157a, 172m, 91c
160a, 174m, 90c
161a, 174m, 89c

144a, 164m, 86c
161a, 175m, 88c
161a, 172m, 88c

Wednesday Mar 3 #

Note
weight:77.2kg

Tired today - last nights turbo and some overnight wake ups.

10 AM

Walking 1:35:29 [3] 7.3 km (13:05 / km) +170m 11:43 / km

Same as yesterday to find Arthur's hat.

5 PM

Strength 35:00 [3]

Tuesday Mar 2 #

Note
weight:77.7kg

11 AM

Walking 1:29:48 [3] 7.3 km (12:18 / km) +170m 11:01 / km

Backpack up the river to Kippenross and back over Gallow Hill. Met GG and saw a red squirrel up close - a few metres away at most.

6 PM

Turbo trainer (P3C) 51:00 [3]
ahr:142 max:171 shoes: Specialized Expert Road

3x10/3 @ 280w with first and last minute of each @ 300w - same as 19/02 but all on tribars this time and still hard! Moved the turbo round so can now open the back door and keep cooler which must also help (16c last time and 11c today).

150a, 161m, 90c
157a, 168m, 89c
163a, 171m, 88c

« Earlier