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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Bike3 3:43:57 63.07(3:33) 101.5(2:12) 465
  Swimming2 1:40:00 3.11(32:11) 5.0(20:00)
  Circuits2 1:30:00
  Transition run2 1:00:00 8.6(6:59) 13.84(4:20)
  Orienteering1 28:22 2.86(9:55) 4.6(6:10)
  Total10 8:22:19 77.64 124.94 465

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

11 AM

Orienteering race 28:22 [5] 4.6 km (6:10 / km)
shoes: X talon 212

I hit the first part hard and finished very tired.

Saturday Oct 15, 2016 #

10 AM

Bike 1:43:57 [3] 27.07 mi (3:50 / mi) +465m 3:39 / mi
ahr:152 max:174

Friday Oct 14, 2016 #

6 PM

Circuits 45:00 [2]

Weights x 18.

Thursday Oct 13, 2016 #

6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

7 PM

Transition run 30:00 [3] 4.25 mi (7:04 / mi)

Wednesday Oct 12, 2016 #

7 PM

Circuits 45:00 [2]

Weights and core x 20.
8 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

5,4 and 3 x 2 then 100 wd.

Tuesday Oct 11, 2016 #

6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Turbo
7 PM

Transition run 30:00 [3] 4.35 mi (6:54 / mi)

Monday Oct 10, 2016 #

8 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

24 x 100 on descending recoveries.
I might need to drop the recoveries by 5 seconds.

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