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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 7 days ending Feb 18, 2023:

activity # timemileskm+m
  Zwift Cycling3 4:20:22 75.56(17.4/h) 121.6(28.0/h) 1189
  Swimming3 2:55:43 5.47(32:08) 8.8(19:58)
  Running3 2:46:32 20.46(8:08) 32.92(5:03) 137
  Core/Strength2 1:01:16
  Total11 11:03:53 101.48 163.32 1326
  [1-5]11 10:57:05

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SuMoTuWeThFrSa

Saturday Feb 18, 2023 #

12 PM

Zwift Cycling 2:00:09 intensity: (1:20:00 @2) + (40:09 @3) 54.41 km (27.2 kph) +696m
shoes: Bontrager Hilo Triathlon Clips

Bigger Loop in Watopia.
Today’s workout description: Hilly Zwift ride where you can hit the hills at a solid mid zone 3 effort. The remaining course to be done at a solid zone 2 endurance effort in aero.

Friday Feb 17, 2023 #

7 AM

Swimming 1:02:05 intensity: (27 @1) + (22:07 @2) + (37:57 @3) + (1:34 @4) 3.2 km (19:24 / km)
ahr:153 max:178

Distance build set:
WU: 200 free, 100k, 200 pull
MS: goal is to keep the pace consistant. It is best to go out easy and increase the pace in the second half
100 / 20s
200/20s
300/20s
400/30s
500/30s
400/30s
300pull/20s
200pull/20s
100fast!!!
CD: 200 choice
5 PM

Running 45:07 intensity: (1:18 @1) + (33:20 @2) + (10:29 @3) 8.52 km (5:18 / km) +45m 5:10 / km
ahr:156 max:174

45min zone 2
include hills: 6x1min up and WALK down

Thursday Feb 16, 2023 #

12 PM

Zwift Cycling 1:05:15 [3] 33.52 km (30.8 kph) +171m
shoes: Bontrager Hilo Triathlon Clips

20min warm up
18x1min zone 5 (100%+) on 1min very easy
10min easy
5 PM

Core/Strength 31:12 intensity: (5:26 @0) + (23:26 @1) + (1:27 @2) + (53 @3)
ahr:111 max:141

Wednesday Feb 15, 2023 #

6 AM

Swimming 48:08 intensity: (4:27 @1) + (8:56 @2) + (34:40 @3) + (5 @4) 2.4 km (20:03 / km)
ahr:152 max:172

400 choice warm up
200kick

3x200/20
6x100/15
10x50/10

all steady, consistant effort except 50's done at race pace

100 easy cool down
4 PM

Running 50:43 intensity: (58 @1) + (1:14 @2) + (46:36 @3) + (1:55 @4) 10.39 km (4:53 / km) +42m 4:47 / km
ahr:162 max:175 shoes: Asics Magic Speed

20min warm up
6x2min zone 4 (fast 5km pace) on 2min easy
5min cool down

Tuesday Feb 14, 2023 #

7 AM

Swimming 1:05:30 intensity: (8:50 @1) + (8:32 @2) + (43:34 @3) + (4:34 @4) 3.2 km (20:28 / km)
ahr:153 max:181

HAPPY VALENTINES DAY!

400 warm up mix
8x50 kick/10s (can use fins) solid effort
4x50 drill/swim

10 x100/15s (8/10 effort with no breakdown)
20x50/10s best average

200 cool down
C • Happy Valentines Day :) 2
4 PM

Zwift Cycling 1:14:58 intensity: (50:00 @2) + (24:58 @3) 33.67 km (26.9 kph) +322m
shoes: Bontrager Hilo Triathlon Clips

Zwift - Temples and Towers in Makuri Islands

15min warm up
15min zone 2 enduranc effort

5x4min big gear (55-60rpm) at 80-90% effort (High Zone 3) on 2min easy
5-10min cool down

Monday Feb 13, 2023 #

4 PM

Core/Strength 30:04 intensity: (1:22 @0) + (27:42 @1) + (34 @2) + (26 @3)
ahr:115 max:136

Sunday Feb 12, 2023 #

11 AM

Running 1:10:42 [2] 14.02 km (5:03 / km) +51m 4:57 / km
ahr:160 max:173

Zone 2 with negative split.

Gorgeous super warm and sunny day out there!! :)
C • Super Day 1

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