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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Feb 2:

activity # timemileskm+ft
  Bike5 7:11:37 123.34(3:30) 198.5(2:10) 8366
  Weights3 3:00:00
  Total6 10:11:37 123.34 198.5 8366

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MoTuWeThFrSaSu

Sunday Feb 2 #

Bike 2:30:26 [4] 45.4 mi (3:19 / mi) +2546ft 3:09 / mi

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 Feb 1 #

Weights 1:00:00 [2]

Bike 1:36:28 [4] 24.73 mi (3:54 / mi) +2123ft 3:36 / mi

Five 10 min intervals in big gear with low cadence is super tough for me but I suffered through it!

Friday Jan 31 #

Weights 1:00:00 [3]

Thursday Jan 30 #

Bike 1:15:24 [4] 25.49 mi (2:57 / mi) +1322ft 2:49 / mi

London Zwifting

Wednesday Jan 29 #

Bike 1:04:02 [4] 13.25 mi (4:50 / mi) +2162ft 4:11 / mi

3 x 3mins (sit in big gear) @ 120% FTP
1min rest interval in between @ 60% FTP
(12mins)

3 x 3min (stand in big gear) @ 110% FTP
1min rest interval in between. @ 60% FTP
(12mins)

10 x 1min (sit in big gear) @ 120% FTP
1min rest interval in between. @ 60% FTP
(20mins)

Tuesday Jan 28 #

Weights 1:00:00 [3]

Full body

Bike 45:17 [2] 14.47 mi (3:08 / mi) +213ft 3:05 / mi

Recovery ride

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