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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carbon

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Spinning3 4:30:00
  Hike/Scramble1 3:00:00 9.44(19:03) 15.2(11:51) 1020
  Running2 1:32:20 20.51(4:30) 33.0(2:48) 750
  Weights/Strength2 1:25:00
  Total8 10:27:20 29.95 48.2 1770

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Sunday Oct 9, 2016 #

10 AM

Hike/Scramble 3:00:00 [3] 15.2 km (11:51 / km) +1020m 8:52 / km
shoes: Salomon Speed

Another beautiful day in the mountains. Ran and hiked up to Pigeon and then ran down. The approach to Pigeon is boring with a long section of power line but once you get up high it gets pretty. CO, the BVGT girls, Junker and Mrs Reed joined. Good group. I'm definitely tired today.

Saturday Oct 8, 2016 #

9 AM

Running (Trail) 2:20 [3] 22.0 km (6 / km) +300m 6 / km
shoes: Salomon Speed

We had a very nice morning run from Canmore to Banff on the Rundle Riverside trail. Finished with a great latte and cheese cake at Whitebark cafe. I felt great for the whole run which is encouraging. Now I need to work up to 70km to join some peeps for the rim to rim to rim next spring.

Friday Oct 7, 2016 #

12 PM

Weights/Strength 40:00 [3]

Home program.

I struggled today. I reached failure on many of my sets before they were quite done. I was still a bit sore from two days ago and I think I'm still a bit tired from the run last nigh.
4 PM

Spinning 1:15:00 [3]

5min easy spin

10min progressively increasing your watts from low end of E2 up to your newly measured FTP

10x 30" @ MAP on small chain ring + 10x 30" easy spin

5min easy

10x single leg pedaling (20 revolutions/leg + 20revs between sets w both feet clipped in)

5min easy

15min @ E3 watts with cadence at 95-105rpm

15min @ E2 watts

5min easy

Thursday Oct 6, 2016 #

6 PM

Running (Trail) 1:30:00 [3] 11.0 km (8:11 / km) +450m 6:48 / km
shoes: Salomon Speed

Super fun run with the dirtbags with a Highline figure eight. Climbed up by the dog park, ran west across to Riders of Rohan, back across the power line, up the dog park climb again, east across to the middle creek, down to the power line and back. I felt better as the run went on and kept up with some faster runners.

Wednesday Oct 5, 2016 #

12 PM

Weights/Strength 45:00 [3]

Home program again.
4 PM

Spinning 1:00:00 [3]

5min easy

15min @ E2 watts - 80-85rpm

15min @ Mid-high E3 watts - 90-100rpm

15min @ Low-mid E3 watts - 100-105rpm

10min easy

Tuesday Oct 4, 2016 #

6 PM

Spinning 2:15:00 [3]

Time trial night.

Came in with low expectations and was prepared mentally to face the reality of not being able to pull much off, but left feeling very happy. My 20min TT was better than where I finished last year and although nowhere near my PB it was encouraging to see that I could sustain a higher than expected output for the duration of the trial.

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