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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RASPUTIN

In the 7 days ending Oct 11:

activity # timemileskm+ft
  Cycling5 4:43:00 59.0(12.5/h) 94.95(20.1/h) 1329
  Hike3 3:03:00 9.0(20:20) 14.48(12:38)
  PT Left Knee Surgery2 2:00:00
  Total6 9:46:00 68.0 109.44 1329
averages - sleep:8.5 weight:210lbs

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Sunday Oct 11 #

Note

Drive to Memphis and back - 11hr drive day, 12+ hrs total RT

Saturday Oct 10 #

Hike 1:03:00 [3] 3.0 mi (21:00 / mi)

W Sasha Ali Ripley 60s rain - perfect
SMHS Blue and Yellow loops via covered bridge connector
colors starting to POP

Friday Oct 9 #

Cycling 1:00:00 [3] 16.0 mi (16.0 mph)

KICKR
NP 181
HR 120s first 30’ then avg 133
84 cad. breathe through nose
one spin-up to 620w at 58’ to see HR go up and settle down. Finished
spinning easy 130s

Note

Took Sasha climbing
HighPoint chattanooga -early nobody around
first time around people (staff) in months. feb/march?

Thursday Oct 8 #

Cycling 1:13:00 [3] 18.0 mi (14.8 mph) +1329ft
shoes: Shimano RX8 Wide

BMC URS 3
walden ridge
no shoal or palisade on return
PR everything
L knee less pain more control
PT right after
20min drive
178w

PT Left Knee Surgery 1:00:00 [3]

about same as last time
good to come in after a ride, warmup

Hike 1:30:00 [3] 5.0 mi (18:00 / mi)

Wednesday Oct 7 #

Cycling 1:00:00 [3] 5.0 mi (5.0 mph)

with Sasha again at McCoy farm
progress!!

Tuesday Oct 6 #

PT Left Knee Surgery 1:00:00 [3]

Breakthrough!
Click-free extension, hold and slowwwwnegative pushing the bar with controlled w pulses on the Reformer. There is HOPE!

Cycling 1:00:00 [3] 16.0 mi (16.0 mph)
shoes: Shimano RX8 Wide

KICKr
15 easy, 15 aerobic, 30 easy
easy - 153w, aerobic 193w
one sprint. 10 second spinup to 600w at minute 58.
Single leg.
I could really use a two leg stroke meter.
I used one at Nytro Hawaii with the original computrainer in 96-97,
was always instrucrive to see power output at every degree of the circle for both legs.
how are these not included w cranks 25 years later?

will get a L side stages soon.

Monday Oct 5 #

Note
slept:8.5 weight:210lbs

Sasha here for Fall Break week
gotta buckle down and start eating less
two bags of walnuts & Barukas over last few days too many cals

Cycling 30:00 [3] 4.0 mi (8.0 mph)

another McCoy Farm sesh with Sasha -

Hike 30:00 [3] 1.0 mi (30:00 / mi)

w Sasha from SMHS lot start of Stumpjump 50k

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