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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 1 days ending Jan 26:

activity # timemileskm+ft
  Run1 2:30:11 48.46(3:06) 77.99(1:56) 2395
  Total1 2:30:11 48.46(3:06) 77.99(1:56) 2395

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Su

Sunday Jan 26 #

Run 2:30:11 [3] 48.46 mi (3:06 / mi) +2395ft 2:58 / mi

Holy hell, this was torture!

Steady ride! Time on bike, aim to hold in E2/E3 and a steady cadence of 75-85rpm for 20mins.
Then do 30secs standing HARD efforts, big gear, 30secs spin recovery. REPEAT 10x.

REPEAT 5x through

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