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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Zin

In the 7 days ending Feb 3:

activity # timemileskm+m
  cycle5 6:41:00
  Run3 2:11:56 14.66(9:00) 23.58(5:36)
  swim1 45:00 1.24(36:13) 2.0(22:30)
  Total6 9:37:56 15.9 25.58

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Saturday Feb 3 #

cycle 1:01:00 intensity: (10:00 @2) + (40:00 @3) + (11:00 @4)

indoor session
2x 20 min intervals, pushing higher W, alternating between aero position race effort, upright, slightly lower cadence, and upright very low cadence simulated hill climb

swim 45:00 [2] 2.0 km (22:30 / km)

250 pull, band, ankle, snorkel
4x100

250
4x75

250
4x50

250
4x25

cycle 1:15:00 [2]

steady effort

Friday Feb 2 #

cycle 35:00 [3]

low cadence reps at site

Thursday Feb 1 #

Run 40:56 [3] 5.06 mi (8:05 / mi)

Ran 88 laps around the little track at work.
Tried to do every fifth lap a bit quicker

Wednesday Jan 31 #

cycle 50:00 [2]

steady spin at work

Monday Jan 29 #

cycle 1:10:00 intensity: (30:00 @2) + (40:00 @3)

indoor workout.
moderate for 30 min, then simulated climb for 40

Run 46:00 [2] 8.2 km (5:37 / km)

Ran outside - legs felt quite tired.

Sunday Jan 28 #

cycle 1:10:00 [2]

steady 150 W

Run 45:00 [2] 4.5 mi (10:00 / mi)

easy treadmill run

cycle 40:00 [2]

steady 40 min indoor

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