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

Training Log Archive: veinbuster

In the 7 days ending Jan 23:

activity # timemileskm+m
  flexibility7 4:47:00
  Cardio2 4:09:40 80.96(3:05) 130.3(1:55)
  weight training3 1:52:00
  Other1 1:00:00
  Snow shoe1 56:20 0.65(1:26:50) 1.04(53:58) 19
  Total14 12:45:00 81.61 131.34 19

» now

Sunday Jan 23 #

7 AM

flexibility 44:00 [1]

9 AM

Cardio (Tacx/Strada ) 2:03:31 intensity: (1:53 @1) + (2:13 @2) + (11:05 @3) + (54:58 @4) + (53:22 @5) 65.1 km (1:54 / km)
ahr:148 max:175 shoes: D2 2D action blue road

Zwift Tempus Fugit to Sufferfest ISLAGIATT

For reasons unknown, Zwift would launch on the PC I’ve been using today, so I started a Sufferfest video about long enough for an age ride. Then decided to use Zwift on my iPad. It added up to a lot of technology for a simple spin on a trainer.

Anyway, the trouble getting started got me a bit wired, so I vented by setting a new PB on the sprint early on this route. Then I pushed the end of the 7km segment to see if I could get a respectable time (the ramp up in segment 4).

After that I settled back into my normal age ride pattern. It ended up being a decent work out.

Age rides: 47 outside, 16 inside

Saturday Jan 22 #

7 AM

flexibility 42:00 [1]

8 AM

weight training 38:00 [2]

Friday Jan 21 #

7 AM

flexibility 42:00 [1]

I can’t remember a month in southern Ontario with this many -20C days.

Still better than the north where I remember going 20 days without getting above -20.
9 AM

Cardio (Tacx/Strada ) 2:06:09 intensity: (35 @1) + (28 @2) + (12:09 @3) + (56:57 @4) + (56:00 @5) 65.2 km (1:56 / km)
ahr:148 max:170 shoes: D2 2D action blue road

Zwift Tempus Fugit age ride

I planned to keep the power down today and consider it a success to have maxed at 218 watts. For the sprints and TT, I just tried to avoid setting a new worst time (Zwift records last 30 days).

A bit more time in the 150s bpm than I planned, but it felt like a good tempo effort.

Age rides: 47 outside, 15 inside

Thursday Jan 20 #

7 AM

flexibility 42:00 [1]

8 AM

weight training 38:00 [2]

Day 2 soloflex and free weights

Wednesday Jan 19 #

7 AM

flexibility 36:00 [1]

11 AM

Snow shoe 56:20 [3] 1.04 km (53:58 / km) +19m 49:22 / km

After taking advantage of low hydro rates to do day time laundry, I opted to play in the snow before it became blocks of ice.

I thought I would take a shot at making some happy faces. The first was more a grimace, but lesson learned. It was tricky at times to try to balance making a single line with the moderate wind.

A small group caught me finishing one and played 20 questions about snow shoes. One of them seemed keen on renting a pair.

I went to a nice open space to try a more artful face, which was fun, even if no one sees it.

Then I finished trying to get a scale that would show as a face on my GPS track. To get the look right, I think I would have to stop and start the GPS so there was only a single line, otherwise covering the same ground looks to scratchy. I tried sunglasses, but got the scale wrong for the face.

Not much distance in the hour, but the snow was deep and is now quite heavy. And I packed down the Turkey Trot for the girl next door who comes home that way in the winter.

Cleaned up the drive and my stairs off the timer - Mrs would not approve of me cracking my skull because I was lazy and let the stairs become an ice sheet.

Tuesday Jan 18 #

8 AM

flexibility 41:00 [1]

Procrastinating on moving the snow plow mound from the driveway, though I will need to go out today or tomorrow.
3 PM

weight training 36:00 [2]

Day 1 soloflex and free weights
Only 45 minutes of shoveling today

Monday Jan 17 #


There was more snow on my walkway for round to than what I shoveled in the morning. Oura says 2:41 total time. I didn’t shovel the stair because my compression came unglued.
8 AM

flexibility 40:00 [1]

9 AM

Other 1:00:00 [3]

Round one of snow removal.
2cm fell on my front walk while I cleared off half the driveway and the sidewalk.
Oura says I was out for 1:20. Probably another hour and a bit to finish up.
The back should be good for snow shoes.

« Earlier | Later »