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

Training Log Archive: HK

In the 7 days ending Jan 19:

activity # timemileskm+ft
  Bike5 8:01:09 136.35(3:32) 219.43(2:12) 9807
  Weights3 3:00:00
  Total5 11:01:09 136.35 219.43 9807

«»
3:40
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 19 #

Bike 2:05:22 [3] 31.64 mi (3:58 / mi) +3330ft 3:36 / mi

Legs were shot from yesterday’s long workout but I survived!

Steady E2 for 10mins, focusing on your aerobic development with a nice high cadence. This is important. Then do 5mins at tempo pace.
REPEAT pattern.

Saturday Jan 18 #

Weights 1:00:00 [4]

Bootcamp at home

Bike 2:40:43 [3] 51.14 mi (3:09 / mi) +2654ft 3:00 / mi

This one kicked my ass! After sound bootcamp, my legs were shot! Apparently Dan Marino rides bikes because I was right behind him. Laces out Dan!

Friday Jan 17 #

Weights 1:00:00 [3]

Full body weights

Bike 1:15:14 [4] 26.0 mi (2:54 / mi) +1093ft 2:47 / mi

Volcano climb on Zwift

Thursday Jan 16 #

Bike 59:35 [5] 15.7 mi (3:48 / mi) +1385ft 3:30 / mi

w/u for 5 - 10mins

4 x 2mins (sit in big gear) @ 120% FTP
1min rest interval in between @ 60% FTP
(12mins)

4 x 2min (stand in big gear) @ 110% FTP
1min rest interval in between. @ 60% FTP
(12mins)

5 x 1min (sit in big gear) @ 120% FTP
1min rest interval in between. @ 60% FTP
(10mins)

c/d as needed.

Tuesday Jan 14 #

Weights 1:00:00 [3]

Bike 1:00:15 [4] 11.87 mi (5:05 / mi) +1345ft 4:35 / mi

Sprints are still not my favorite!

« Earlier | Later »