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Training Log Archive: veinbuster

In the 7 days ending Feb 9:

activity # timemileskm+m
  flexibility7 5:29:00
  weight training3 1:58:00
  Cardio2 1:44:15
  Snow shoe1 45:00
  Total13 9:56:15

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MoTuWeThFrSaSu

Sunday Feb 9 #

7 AM

flexibility 45:00 [1]

11 AM

Cardio (Taco/Bacchetta ) 49:51 intensity: (26 @1) + (27 @2) + (5:00 @3) + (11:12 @4) + (32:46 @5)
ahr:152 max:171 shoes: Specialized S Works Mountain

Sufferfest: downward spiral

2 clusters of a bunch of very high effort intervals, length 15-120 seconds, power all 250+ watts

Power: avg-180, max-472

Saturday Feb 8 #

6 AM

flexibility 46:00 [1]

7 AM

Snow shoe warm up/down 45:00 [2]

I got up for the Sebring 12 hour, but -18C was a bit cold for me to feel like cycling, so I went snowshoeing instead. I needed to find a route to get the bike from my yard to the path anyway.

The depth of snow didn’t really require snowshoes, but they were the right choice to maintain good footing given the ice and irregularities in the ground underneath the snow. I was surprised how many trees were down. I put a sampling on a Facebook and Instagram. They varied from the diameter of my leg to bigger than my torso. I’m going to need a much bigger saw to clear most of it.

The bridge over the river is gated for flooding. It is the first time it has ever been blocked. Too bad, because most of the interesting snowshoeing is on the other side,

I was dressed just right. The Swany glove/mitts are aces.

Friday Feb 7 #

6 AM

flexibility 47:00 [1]

7 AM

weight training 40:00 [2]

Day 3 soloflex
10 AM

Note

Judging by the size of my snow banks, you'd think there would be a lot more snow in the woods.

Thursday Feb 6 #

6 AM

flexibility 50:00 [1]

Wednesday Feb 5 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 39:00 [2]

Day 2 soloflex and free weights

Tuesday Feb 4 #

7 AM

flexibility 49:00 [1]

1 PM

Cardio (Tacx/Bacchetta ) 54:24 intensity: (6:15 @1) + (5:01 @2) + (10:42 @3) + (11:16 @4) + (21:10 @5)
ahr:143 max:170 shoes: Specialized S Works Mountain

Sufferfest: rubber glove

This is their old FTP test
Interval 1 was a slow ramp up to 190 watts at my natural cadence. I thought the heart rate stayed in good shape barely reaching 140.
Then some fast cadence got the heart rate up.
A bit of recovery, then

TT20. I started 20 watts lower than I meant to so bumped the power by 10 watts every 3 minutes instead of every 4. Looking at the heart chart, I probably would have ended up in about the same place with an average power of 216. The 250 I finished it was about all I had.

Monday Feb 3 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 39:00 [3]

Day 1 soloflex and free weights

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