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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Run4 5:07:20 63.43(4:51) 102.08(3:01) 4371
  Weights3 3:00:00
  Bike2 2:19:24 37.6(3:42) 60.51(2:18) 3277
  Total6 10:26:44 101.03 162.59 7648

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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

Saturday Jan 25 #

Weights 1:00:00 [3]

Bootcamp

Run 1:07:04 [3] 4.92 mi (13:38 / mi) +1976ft 9:53 / mi

10 min warmup
10 mins at 12% then 1 -2 min run flat in between, 4 rounds

Friday Jan 24 #

Weights 1:00:00 [3]

Lots of legs

Bike 1:15:16 [4] 22.8 mi (3:18 / mi) +1463ft 3:07 / mi

Gettin Zwifty

Thursday Jan 23 #

Run 1:00:05 [3] 6.71 mi (8:57 / mi)

w/u easy for 10mins (E2)
10 x 1min hard exertions (E4) with 4min jog recoveries in between.
C/d as needed

Wednesday Jan 22 #

Bike 1:04:08 [3] 14.8 mi (4:20 / mi) +1814ft 3:53 / mi

Hi force, low RPMs are crazy tough for me!

Tuesday Jan 21 #

Weights 1:00:00 [3]

Upper body and core

Run 30:00 [3] 3.34 mi (8:59 / mi)

Just a chill run to slowly get back into it. I had some weird nerve leg issue last week which only hurt when I ran. I’m hoping it’s done being weird

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