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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Feb 16:

activity # timemileskm+ft
  Bike5 10:31:07 181.02(3:29) 291.32(2:10) 13474
  Weights3 3:00:00
  Total6 13:31:07 181.02 291.32 13474

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MoTuWeThFrSaSu

Sunday Feb 16 #

Bike 6:04:53 [4] 100.04 mi (3:39 / mi) +8320ft 3:23 / mi

Rode with my teammates for Expedition Oregon, did the crazy long ass climb, then flew down the hill. I was at 90
Miles so I decided to make it 100!

Saturday Feb 15 #

Bike 1:10:09 [4] 20.54 mi (3:25 / mi) +1837ft 3:09 / mi

Long Warm-up On a relatively flat course, complete 2 work intervals that are 20minutes 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!

Friday Feb 14 #

Weights 1:00:00 [4]

Bootcamp

Thursday Feb 13 #

Weights 1:00:00 [2]

upper body and core

Bike 1:00:14 [4] 17.4 mi (3:28 / mi) +1214ft 3:15 / mi

Lots of low cadence with resistance intervals! Beefing up these legs!

Wednesday Feb 12 #

Bike 1:15:14 [4] 24.51 mi (3:04 / mi) +1617ft 2:53 / mi

Zwifty ride.....choose my own adventure!

Tuesday Feb 11 #

Weights 1:00:00 [2]

Full body weight action

Bike 1:00:37 [3] 18.53 mi (3:16 / mi) +486ft 3:12 / mi

w/u with single leg drills followed by30secs standing and 30secs seated . 10mins
Then do:
6 x :
30sec hold cadence at 90rpm
30sechold cadence at 110rpm
*These are done at 60-70% of FTP

Spin easy for 3mins to recover.

REPEAT 5x through total!!!

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