Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Kitch

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:27:48 36.66(4:02) 59.0(2:30) 955162c
  Strength and Conditioning1 45:00
  Total3 3:12:48 36.66 59.0 955162c
averages - weight:72.5kg
«
1:42
0:00
SuMoTuWeThFrSa

Tuesday Mar 21 #

12 PM

Cycling (HIIT VO2) 1:29:50 intensity: (44:27 @1) + (16:37 @2) + (9:12 @3) + (10:30 @4) + (9:04 @5) 36.0 km (2:30 / km) +515m 2:20 / km
ahr:137 max:174 102c shoes: Cannondale


Laps
warm up
3 sets of what they call Russian Steps
efforts of 15, 30, 45, 60, 45, 30, 15 seconds, starting every 60 seconds.
effort zones achieved were 7, 7, 6, 5, 6, 6, 7
lap 5 - 3 mins VO2 backed up with 3 mins Threshold
warm down.

Tough, but done to satisfaction.

Monday Mar 20 #

Note
(rest day)

Sunday Mar 19 #

Strength and Conditioning (circuits & weights) 45:00 [3]
weight:72.5kg

2 laps of circuits

Leg Press
1 - 300, 320, 340, 360, 2x380, 400, fail, fail, 2x3800, fail400, 2x380, fail400, 380
2 - 12x260

Glute
1 - 2x32, 6x36
2 - 12x23
3 PM

Cycling 57:58 intensity: (29:05 @1) + (5:58 @2) + (4:44 @3) + (16:17 @4) + (1:54 @5) 23.0 km (2:31 / km) +440m 2:18 / km
ahr:128 max:170 60c shoes: Cannondale

Laps of the Seat
warm up
2 x Threshold - 8 minute stretch. 332w, 332w - which is +20, nice
then to the Pleasance

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910111213141516
17
Mar 24
Mar 17
Mar 10
Mar 3
Feb 24

Week
Ending
Training hours by activity
012345678910111213141516
17
Mar 24
Mar 17
Mar 10
Mar 3
Feb 24

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160170180190200210220230240250260270280290300310320330340350360
370
Mar 24
Mar 17
Mar 10
Mar 3
Feb 24

all weeks | months | years | as calendar