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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan

In the 7 days ending Feb 14, 2015:

activity # timemileskm+m
  Bike Trainer2 2:37:33 43.5(3:37) 70.0(2:15)
  Physio2 30:00
  Core1 30:00
  Run1 15:03 1.74(8:39) 2.8(5:23)
  Total6 3:52:36 45.24 72.8

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Saturday Feb 14, 2015 #

8 AM

Run 15:03 [3] 2.8 km (5:23 / km)
shoes: Asics Gel Trail Attack 7

Run to Bateman's
9 AM

Bike Trainer 1:43:02 [3] 45.0 km (2:17 / km)
ahr:153 max:180

10 min warm up
5 min - Fast spins
20 min, Mid Z4, 95s RPMS
5 min rest
20 min, Mid Z4, 95 RPMS
10 min rest
5 min , Z5, 95 RPMS
5 min rest
5 min , Z5, 95 RPMS
15 min cool

Wednesday Feb 11, 2015 #

7 AM

Bike Trainer 54:31 [3] 25.0 km (2:11 / km)
ahr:146 max:173

10 min warm up
5 min fast spin
5 min Z4, 90 RPM (suppose to be Z5), 2 min break x 4, followed direclty in mid Z3 at 90 RPM

Monday Feb 9, 2015 #

10 PM

Physio 15:00 [1]

Sunday Feb 8, 2015 #

8 PM

Physio 15:00 [1]

9 PM

Core 30:00 [3]

Hard core conditioning

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