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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Feb 9:

activity # timemileskm+ft
  Bike5 7:13:46 137.25(3:10) 220.88(1:58) 7766
  Weights1 1:00:00
  Total5 8:13:46 137.25 220.88 7766

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MoTuWeThFrSaSu

Sunday Feb 9 #

Bike 1:00:16 [2] 17.95 mi (3:21 / mi) +614ft 3:15 / mi

Recovery Spin

Saturday Feb 8 #

Bike 1:20:18 [3] 26.13 mi (3:04 / mi) +1089ft 2:57 / mi

Long Warm-up On a relatively flat course, complete 3 work intervals that are 15minutes long. Build to zone 4 on each work interval. Recover for 5minutes after each interval, HR needs to drop into E2. Long Cool down.
Cadence during work please keep at 75-80! Big gear ring! This is strength development!

Thursday Feb 6 #

Bike 1:12:27 [4] 21.56 mi (3:22 / mi) +1765ft 3:07 / mi

A lot of high wattage and low cadence intervals which burns the hell out of my legs!

Wednesday Feb 5 #

Bike 2:25:36 [4] 46.72 mi (3:07 / mi) +2362ft 2:58 / mi

Sprint intervals sufferfest, felt like my legs were going to fall off!

Steady Endurance 10mins

9 sets...
30secs HARD seated sprint
30secs easy
REPEAT 5x

Tuesday Feb 4 #

Bike 1:15:09 [3] 24.89 mi (3:01 / mi) +1936ft 2:49 / mi

NYC Zwift!

Weights 1:00:00 [2]

Upper body weights

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