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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: supersaint

In the 7 days ending Jan 21:

activity # timemileskm+m
  Turbo trainer2 2:37:28 45.24(3:29) 72.8(2:10) 22
  Road cycling1 1:24:06 22.73(3:42) 36.59(2:18) 372
  Total3 4:01:34 67.97(3:33) 109.39(2:13) 394

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MoTuWeThFrSaSu

Sunday Jan 21 #

Note
(sick)

Saturday Jan 20 #

Note
(sick)

Starting to get a cold so taking a couple of days off

Friday Jan 19 #

4 PM

Turbo trainer 1:21:42 intensity: (1:51 @1) + (36:18 @2) + (15:18 @3) + (28:15 @4) 35.0 km (2:20 / km) +16m 2:20 / km
ahr:125 max:149 shoes: Specialized Tarmac Expert

Turbo session of 2x16min over/under geared efforts, getting the hang of these and able to get the high cadence controlled pretty soon after clicking up gears. Got laptop sorted so catching up on CX world cup races.

Thursday Jan 18 #

Note
(rest day)

Wednesday Jan 17 #

7 PM

Road cycling tempo 1:24:06 intensity: (1:46 @1) + (9:50 @2) + (45:57 @3) + (7:22 @4) + (19:11 @5) 36.59 km (2:18 / km) +372m 2:11 / km
ahr:138 max:175 shoes: Kinesis Racelight v2

20min FTP test was a world of pain. Really struggling to keep going in the last 5mins. Did this without power showing, only HR. Not sure if this would give more accurate results, but didn't want to be trying to work to a specific output. Improvement of 13w from last test (June 2016).

Tuesday Jan 16 #

6 PM

Turbo trainer 1:15:46 intensity: (1:19 @1) + (47:01 @2) + (16:57 @3) + (10:29 @4) 37.8 km (2:00 / km) +6m 2:00 / km
ahr:120 max:153 shoes: Specialized Tarmac Expert

Easy session on the turbo with a steady 10-min effort and a couple of sprints. Got to catch up on the first World Tour race at Tour Down Under.

Monday Jan 15 #

Note
(rest day)

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