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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Nov 15:

activity # timemileskm+ft
  Bike3 4:45:02 75.2(3:47) 121.02(2:21) 2746
  Weights2 2:00:00
  Run2 1:34:38 11.01(8:36) 17.72(5:20) 348
  Total6 8:19:40 86.21 138.74 3094

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MoTuWeThFrSaSu

Sunday Nov 15 #

Bike 1:30:00 [4] 31.16 mi (2:53 / mi) +873ft 2:49 / mi

1. Warm up
20 min @ 67-84 W
Zone 1
2. Repeat 4 times
1. Sustained Climb
10 min @ 125-142 W
Zone 2-3
55-65 rpm
2. Easy High Cadence Spin
5 min @ 84-100 W
Zone 1-2
90-100 rpm
3. Cool Down
10 min @ 67-84 W
Zone 1

Saturday Nov 14 #

Run 56:03 [3] 6.5 mi (8:37 / mi) +270ft 8:18 / mi

Weights 1:00:00 [2]

Friday Nov 13 #

Bike 1:16:13 [3] 25.96 mi (2:56 / mi) +794ft 2:51 / mi

w/u for 5 - 10mins
8 x 1mins (sit in big gear) @ 55-60rpm (120% FTP)
1min rest interval in between
6 x 2min (sit in big gear) @ 55-60rpm (110% FTP)
2min rest interval in between.
4 x 3min (sit in big gear) @ 60-65 rpm (100%+ FTP)
1mins rest in intervals
c/d as needed.

Thursday Nov 12 #

Run 38:35 [3] 4.51 mi (8:33 / mi) +78ft 8:25 / mi

Run around the hood

Wednesday Nov 11 #

Weights 1:00:00 [2]

Monday Nov 9 #

Bike 1:58:49 [3] 18.08 mi (6:34 / mi) +1079ft 6:13 / mi

Palos singletrack

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