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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Flight

In the 7 days ending Sep 10:

activity # timemileskm+m
  Cycling4 3:15:13 36.91 59.4 323
  Running1 35:51 3.93(9:07) 6.33(5:40) 90
  Strength Training1 35:00
  Total6 4:26:04 40.84 65.73 413
averages - rhr:47 weight:133lbs

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Saturday Sep 9 #

11 AM

Running (To course set up) 35:51 [3] 6.33 km (5:40 / km) +90m 5:17 / km
ahr:167 max:181 rhr:47 shoes: Zante -NB

I got lost a few times and then my phone took me to not where I needed to go. But eventually I got to the park we were setting up the cross course in.

Friday Sep 8 #

8 AM

Strength Training 35:00 [3]

1 PM

Cycling (SMOKE) 1:15:20 [3] 30.0 km (2:31 / km) +205m 2:26 / km
ahr:125 max:172

I didn't realize how bad it was until I got up the hill out of the city and realized I couldn't see the hospital that was about 500m away.
So I went home instead of to Bragg

Was 8/10 on the smoke scale

Thursday Sep 7 #

6 PM

Cycling (Track was canceled) 51:53 [3] 20.4 km (2:33 / km) +85m 2:29 / km
ahr:137 max:177

Tuesday Sep 5 #

Cycling warm up/down (commutersize ) 28:00 [2] 9.0 km (3:07 / km) +33m 3:03 / km
ahr:126 max:161

6 PM

Cycling intervals (VO2 max + wingate) 40:00 [5]
weight:133lbs

10min WU (which I have to repeat for the next 5 weeks....opps)

incremental test to failure
Starting at 80 watts
20 watt increase every 2 min

I got through 280 but not 300 I think if memory serves that puts my FTP around mid 260's but I'm sure there is more accurate math

wingate will be done weekly
20 sec at 100W
5sec no load
30 sec as hard as you can go.

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