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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatKawam

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:04:08 38.39(3:14) 61.78(2:01) 217
  Stretching1 20:00
  Total3 2:24:08 38.39 61.78 217

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Sunday Aug 11 #

6 AM

Stretching warm up/down 20:00 [1]

Warm up stretches/IT band exercises.
7 AM

Cycling warm up/down (TT Bike ) 11:45 [1] 4.48 km (2:37 / km)
shoes: Bontrager Hilo Triathlon Clips

Easy warm up ride to the SJAM for some speed work.

Cycling (TT Bike) 1:39:53 intensity: (1:17:53 @3) + (22:00 @4) 52.8 km (1:54 / km) +192m 1:51 / km
shoes: Bontrager Hilo Triathlon Clips

Easy out and fast back on the ~5.6km stretch of the SJAM (from Lincoln Fields to Island Park). Averaging 28-30kph on the way out (easy) and 32-35kph on the way back (fast).
9 AM

Cycling warm up/down (TT Bike) 12:30 [1] 4.5 km (2:47 / km) +25m 2:42 / km
shoes: Bontrager Hilo Triathlon Clips

Easy ride back home.

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