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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: britty327

In the 7 days ending Feb 10:

activity # timemileskm+ft
  Bike5 7:09:09 116.03(16.2/h) 186.73(26.1/h) 5055
  Trekking2 2:24:38 6.9(20:58) 11.1(13:01) 194
  Strength2 2:00:00
  Total9 11:33:47 122.93 197.84 5249

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Saturday Feb 10 #

7 PM

Strength 1:00:00 [3]

Mobility/core. Big hip focus in this programming which is spot on for cyclists.

Friday Feb 9 #

10 AM

Bike 22:08 intensity: (5:56 @1) + (5:34 @2) + (10:38 @3) 2.1 mi (5.7 mph) +187ft
ahr:105 max:144 shoes: Peri

2 PM

Bike 2:04:49 intensity: (28:59 @1) + (54:29 @2) + (41:21 @3) 20.88 mi (10.0 mph) +1420ft
ahr:127 max:156 shoes: Peri

Thursday Feb 8 #

11 AM

Trekking 1:20:00 [3] 3.5 mi (22:51 / mi)
shoes: 2nd Altra LP 3.0 Red

Paddle and hike with D and the dogs. An eagle landed right overhead and started calling out. Pretty cool. Then we found an antler, and Rico spent the rest running around looking like the Grinch’s dog Max.
7 PM

Bike 19:58 intensity: (1:00 @1) + (6:09 @2) + (11:37 @3) + (1:12 @4) 6.92 mi (20.8 mph) +135ft
ahr:133 max:162

WU

Bike 50:57 intensity: (13 @2) + (1:49 @3) + (44:14 @4) + (4:41 @5) 22.21 mi (26.2 mph) +56ft
ahr:169 max:190

KISS Crit NA #8. I think that’s win #4? This one outright by just under 1”. Couple of attacks in the middle. 9 point FTP bump tonight.

NP 253

Bike 10:13 intensity: (3:51 @2) + (6:22 @3) 3.41 mi (20.0 mph)
ahr:138 max:145

CD

Wednesday Feb 7 #

2 PM

Strength 1:00:00 [3]

Tuesday Feb 6 #

12 PM

Bike 1:55:57 intensity: (3:34 @1) + (38:29 @2) + (44:42 @3) + (29:12 @4) 32.81 mi (17.0 mph) +2246ft
ahr:143 max:171

OverUnders on the Emonda. 4x8’ at 160-165bpm with :30 surges every 2’ at 175-180. 8’ recovery. Surges topped out at 170 each time. Apparently means I’m adequately stressed. TSS is still super high.

Monday Feb 5 #

12 PM

Trekking 1:04:38 [3] 3.4 mi (19:01 / mi) +194ft 18:02 / mi
shoes: 2nd Altra LP 3.0 Red

dog hike
2 PM

Bike 30:32 intensity: (7:30 @1) + (6:19 @2) + (12:53 @3) + (3:50 @4) 8.59 mi (16.9 mph) +358ft
ahr:135 max:169

WU with 5x:20 sprint openers up to 700W. Full recovery btwn.

Bike 54:35 intensity: (2:09 @2) + (1:33 @3) + (50:53 @4) 19.11 mi (21.0 mph) +653ft
ahr:160 max:175

Then GGCC hilly race. 2 laps with Box Hill. Goal was to keep watts 220-230 with the group. Wasn't sure how the legs were going to respond after the wknd, but they did alright. Lollygagged the first lap not paying full attention because the pack got so split up on the climb. Dialed in the focus lap2. Avg power: 219. I'll take it after yesterday.

Sunday Feb 4 #

Note
(rest day)

Zero day sick day. Skipped work.

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