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Training Log Archive: veinbuster

In the 7 days ending Jan 19:

activity # timemileskm+m
  flexibility7 5:24:00
  Cardio3 3:05:29
  weight training3 2:01:00
  Other1 45:00
  Total14 11:15:29

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MoTuWeThFrSaSu

Sunday Jan 19 #

7 AM

flexibility 47:00 [1]

10 AM

Other 45:00 [2]

Dense snow for the amount we got made for a good 90 minute shoulder workout. A bit more because the neighbour piled snow on the sidewalk.
My snowbanks are easily waist high.

Saturday Jan 18 #

6 AM

flexibility 47:00 [1]

Friday Jan 17 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Jan 16 #

7 AM

flexibility 47:00 [1]

11 AM

Cardio (Tacx/Bacchetta ) 1:30:59 intensity: (58 @1) + (4:22 @2) + (12:07 @3) + (29:11 @4) + (44:21 @5)
ahr:147 max:161 shoes: Specialized S Works Mountain

Sufferfest: blender - really today and more what I expected

Race in 3 stages

Stage 1: mix of road type stuff with a few climbs and the odd attack
Stage 2: 18 attacks
Stage 3: time trial

All with scattered mini recoveries.
My legs felt this one.

Power: avg-177, max-352

Wednesday Jan 15 #

6 AM

flexibility 45:00 [1]

7 AM

weight training 40:00 [2]

Day 2 soloflex and free weights
12 PM

Cardio (Tacx/Bacchetta ) 42:25 intensity: (29 @1) + (22 @2) + (3:24 @3) + (6:58 @4) + (31:12 @5)
ahr:153 max:167 shoes: Specialized S Works Mountain

Sufferfest: revolver

16 x 1 minute top end of VO2max (250 watts for me)

I had to drop to 120 on recovery to get any heart rate reduction. Ramped to 250 just with cadence again.

Power: avg-184, max-302

Tuesday Jan 14 #

7 AM

flexibility 47:00 [1]

1 PM

Cardio (Taco/Bacchetta ) 52:05 intensity: (1:18 @1) + (3:39 @2) + (2:54 @3) + (11:25 @4) + (32:49 @5)
ahr:150 max:167 shoes: Specialized S Works Mountain

Sufferfest: there is no try

9 intervals from 1-8 minutes. Each with 3 increases in effort, mostly above FTP. I did all increases with cadence, finishing the last interval with my max power for the session at 129 rpm - pretty fast legs for me.

Power: avg-191, max-417

Monday Jan 13 #

8 AM

flexibility 44:00 [1]

9 AM

weight training 41:00 [2]

Day 1 soloflex and free weights

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