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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carbon

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Cross Country Skiing1 2:00:00 11.81(10:10) 19.0(6:19) 350
  Running1 2:00:00
  Total2 4:00:00 11.81 19.0 350

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MoTuWeThFrSaSu

Tuesday Jan 31, 2017 #

6 PM

Running 2:00:00 [3]

Cadence drill, no gear or wattage target specified, 4x:
3 min 95 rpm
2 min 105 rpm
1 min 110+ rpm
30 sec 115+ rpm

5 min rest

Small ring, about 4th easiest cog, 4x:
2:30 at self-selected intensity
1:30 at 15 watts higher
1:00 at 15 watts higher, aiming to be in E4
Not shifting gears, raising the wattage by cadence only

5 min rest

The Chase: A 20 minute ride with the goal of maintaining your FTP watts by dropping your average and then having to drive/chase it back up again.
4x:
2:30 @ FTP watts
1:30 @ E2
1:00 @ whatever it takes to chase the average watts back up to FTP.

Monday Jan 30, 2017 #

10 AM

Cross Country Skiing 2:00:00 [3] 19.0 km (6:19 / km) +350m 5:47 / km

XC ski with Co and Claire at PLPP.

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