Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 1 days ending Jan 24, 2017:

activity # timemileskm+ft
  Biking-Trainer1 1:16:02 20.0(15.8/h) 32.19(25.4/h) 4
  Weights1 1:00:00
  Running1 53:48 7.05(7:38) 11.35(4:45) 240
  Total3 3:09:50 27.05 43.53 244

«»
3:09
0:00
» now
Tu

Tuesday Jan 24, 2017 #

10 AM

Running (Road) 53:48 intensity: (24:46 @1) + (8:46 @2) + (19:08 @3) + (1:08 @4) 7.05 mi (7:38 / mi) +240ft 7:24 / mi
ahr:142 max:170 shoes: Road N3 Black/Black

Easy run in the freezing drizzle before the WOD. Just cruising.
12 PM

Weights (Crossfit) 1:00:00 [3]

Warmup and mobility

2x 7:00 AMRAP:
7 Burpees
7 Kettlebell Swings, 53 lbs

Resting 7 mins between each AMRAP.

Did 10 rounds the first AMRAP and 9+6 the second AMRAP, almost puked.
5 PM

Biking-Trainer (Trainer) 1:16:02 [3] 20.0 mi (15.8 mph) +4ft
ahr:106 max:135

Spin bike at home after work.

Spin-Up #1
Warm Up: 12 min @ 50 W (Zone 1, 0-139 W)
80 to 135 rpm, increase 5 rpm every 60 sec. Easiest gear.

Spin-Up #2
Warm Up: 3 min @ 150 W (Zone 2, 140-189 W)
95-150 rpm, increase 5 rpm every 15 sec. Easiest gear.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (L)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Left leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Neuro-Muscular ILT (R)
Work: 3 min @ 50 W (Zone 1, 0-139 W)
Right leg only @ 80 rpm, low muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (L)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Left leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 1 min @ 50 W (Zone 1, 0-139 W)
Easy

Strength ILT (R)
Work: 3 min @ 188 W (Zone 2, 140-189 W)
Right leg only @ 60 rpm, high muscle tension, change positions each minute (tops, drops, tops)

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy

Aerobic Strength Interval
Work: 25 min @ 225 W (Zone 3, 190-227 W)
Big gear, low cadence (55 rpm), high muscle tension, standing "climb". HR limited to 80% of max.

Recovery
Recovery: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

Spin
Work: 5 min @ 75 W (Zone 1, 0-139 W)
Small gear, high cadence (120+ rpm), light muscle tension.

Cool Down
Cool Down: 2 min @ 50 W (Zone 1, 0-139 W)
Easy.

« Earlier | Later »