Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: veinbuster

In the 7 days ending Jan 31:

activity # timemileskm+m
  flexibility7 5:52:00
  Cardio4 4:17:53 63.66(4:03) 102.45(2:31)
  weight training4 2:32:00
  Total14 12:41:53 63.66 102.45

«»
2:20
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 31 #

8 AM

flexibility 51:00 [1]

9 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

Saturday Jan 30 #

7 AM

flexibility 46:00 [1]

Cardio (Tacx/Strada ) 1:22:10 intensity: (1:37 @1) + (3:08 @2) + (18:57 @3) + (58:27 @4) + (1 @5) 40.29 km (2:02 / km)
ahr:140 max:150 shoes: D2 2D

Steady moderate power, varied resistance about every 10 minutes.

In the second half I practiced respiration and found, at this power level, I could quickly drop my heart rate 10 bpm by breathing deeply.

Friday Jan 29 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 37:00 [2]

Day 3 soloflex

Worst dips ever. It was a bit odd, because m shoulder feels better than Wednesday. I just couldn’t control the slow drop...pretty much a fail.
12 PM

Cardio (Tacx/Strada ) 42:21 intensity: (2:54 @1) + (6:15 @2) + (18:22 @3) + (10:29 @4) + (4:21 @5) 20.75 km (2:02 / km)
ahr:136 max:161 shoes: D2 2D

Mostly an easy spin.

I tossed in 5 power bursts, targeting 700 watts (800 per trainer). In the second, I geared up too soon and couldn’t get the cadence up. I stayed on the middle ring for the others.

I did set new bests for 1, 2 & 5 second power. At least since I’ve been recording it on the bike.

Thursday Jan 28 #

8 AM

flexibility 51:00 [1]

1 PM

Cardio (Tacx/Strada) 45:51 intensity: (55 @1) + (1:00 @2) + (5:21 @3) + (8:29 @4) + (30:06 @5) 14.86 km (3:05 / km)
ahr:153 max:170 shoes: D2 2D

Sufferfest: the rookie

Minimal warmup and then 3 x 10 minute race segments with decent recovery periods between them.

Trainer average power 174

Wednesday Jan 27 #

7 AM

flexibility 53:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Knee is stable, but my right shoulder is troubling, to the point I can’t sleep on my right side, which is best for my night time respiration.

Today was shoulders, and most of the exercises went well. One with a compound rotation with a little 10lb dumbbell was quite uncomfortable.

Tuesday Jan 26 #

7 AM

flexibility 53:00 [1]

11 AM

Cardio (Tacx/Strada) 1:27:31 intensity: (45 @1) + (2:01 @2) + (6:24 @3) + (20:38 @4) + (57:43 @5) 26.55 km (3:18 / km)
ahr:152 max:166 shoes: D2 2D

Sufferfest: it seemed like a good idea at the time 3/4 of it

This video is a bunch of long climbs. My legs just weren’t feeling it today, so rather than push it, I bailed after an hour of climbing rather than re stress my knee.

Trainer average power 169

Monday Jan 25 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 36:00 [2]

Day 1 soloflex and free weights

« Earlier | Later »