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Training Log Archive: Nat and the Hat

In the 7 days ending May 18:

activity # timemileskm+m
  Zwift Cycling3 3:43:46 67.83(18.2/h) 109.16(29.3/h) 861
  Running3 3:08:06 23.39(8:02) 37.64(5:00) 56
  Swimming2 1:46:17 3.48(30:33) 5.6(18:59)
  Total8 8:38:09 94.7(5:28) 152.4(3:24) 917

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SuMoTuWeThFrSa

Saturday May 18 #

3 PM

Running 1:31:23 intensity: (15 @1) + (45 @2) + (29:18 @3) + (1:01:02 @4) + (3 @5) 18.75 km (4:52 / km) +56m 4:48 / km
ahr:174 max:191 shoes: NB FuelCell SuperComp Elite V3

Long run during the hottest time of day and in a long sleeve to practice some heat training…
30’ ez w/u
50’ @ goal 70.3 pace
10’ ez c/d
5 PM

Zwift Cycling 1:01:08 [2] 28.7 km (28.2 kph) +46m
shoes: Bontrager Hilo Triathlon Clips

Zone 1-2 shake out, nothing hard. 60 mins.

Friday May 17 #

11 AM

Swimming 54:44 intensity: (4:17 @1) + (17:22 @2) + (32:39 @3) + (26 @4) 2.8 km (19:33 / km)
ahr:150 max:173

400 warm up mix
200 kick

20x50/10s as 25 sprint, 25 easy
10x100/15s as 50sprint, 50 easy

200 cool down

Wednesday May 15 #

11 AM

Swimming 51:33 intensity: (14:48 @1) + (33:30 @2) + (3:15 @3) 2.8 km (18:25 / km)
ahr:133 max:155

1000m zone 2
1000m w/ paddles if possible (you can use pull buoy too)
800m cool down
6 PM

Zwift Cycling 1:15:24 [2] 36.91 km (29.4 kph) +114m
shoes: Bontrager Hilo Triathlon Clips

Zone 2 endurance

Tuesday May 14 #

4 PM

Zwift Cycling intervals 1:27:14 [3] 43.55 km (30.0 kph) +701m
shoes: Bontrager Hilo Triathlon Clips

Birthday BRICK Part 1:
30’ warm up
10 x 2’ hard threshold intervals with 2 mins easy rest
20’ easy
5 PM

Running (Zwift - Treadmill) 31:32 [1] 5.38 km (5:52 / km)
shoes: NB Fresh Foam X 880v13

Birthday BRICK Part 2 - ROTB
Easy peasy lemon squeezey run off the bike

Sunday May 12 #

8 AM

Running 1:05:11 intensity: (48 @1) + (1:55 @2) + (53:20 @3) + (9:08 @4) 13.52 km (4:49 / km)
ahr:162 max:179 shoes: NB FuelCell SuperComp Elite V3

30’ warm up
20’ tempo
10’ harder tempo
5-10’ easy cool down

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