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

Training Log Archive: Kitch

In the 7 days ending Jan 13, 2017:

activity # timemileskm+m
  Cycling8 7:48:53 114.71(4:05) 184.6(2:32) 1290296c
  Strength and Conditioning3 1:40:00
  Total8 9:28:53 114.71 184.6 1290296c
averages - weight:74.1kg

«»
2:30
0:00
» now
SaSuMoTuWeThFr

Friday Jan 13, 2017 #

5 PM

Cycling 20:48 intensity: (18:56 @1) + (1:52 @2) 5.0 km (4:10 / km) +20m 4:05 / km
4c shoes: CDL

Strength and Conditioning (circuits) 40:00 [3]

2 laps

Thursday Jan 12, 2017 #

1 PM

Cycling 22:27 intensity: (18:57 @1) + (3:30 @2) 7.0 km (3:12 / km) +20m 3:10 / km
5c shoes: CDL

Strength and Conditioning (weights) 30:00 [3]
weight:74.1kg

1 set arms and abbs circuit

Leg Press
280, 300, 2x320, 4x340, 4x360
2x320, 4x340, 3x360, fail on 4th 360, 340
2x320, 4x340, 4x360

Glute
2x32, 8x34

Wednesday Jan 11, 2017 #

8 AM

Cycling 41:43 intensity: (31:04 @1) + (8:30 @2) + (1:33 @3) + (28 @4) + (8 @5) 12.5 km (3:20 / km) +40m 3:17 / km
ahr:113 max:132 16c shoes: CDL

5 PM

Cycling 39:22 intensity: (34:44 @1) + (3:45 @2) + (32 @3) + (15 @4) + (6 @5) 12.5 km (3:09 / km) +60m 3:05 / km
ahr:91 max:121 11c shoes: CDL

Tuesday Jan 10, 2017 #

6 PM

Cycling (VO2) 1:54:37 intensity: (49:02 @1) + (28:33 @2) + (14:22 @3) + (14:41 @4) + (7:59 @5) 44.0 km (2:36 / km) +660m 2:25 / km
ahr:124 max:172 123c shoes: CDL

AS Laps
- A warm up lap, threshold above the kick
- A Cadence lap at threshold, sprint at the end (1003w?)
- 2 laps, 2 x 2 minute VO2max effort, 2 minutes recovery
Power on these seemed super high....
- A final 2 minute VO2max effort. I recalibrated my power meter before this one and readings were more normal. felt harder, but HR was similar to previous efforts, so happy the session was all done to target.
- 2 warm down laps


Monday Jan 9, 2017 #

8 AM

Cycling 32:48 intensity: (25:24 @1) + (5:44 @2) + (1:04 @3) + (22 @4) + (14 @5) 12.0 km (2:44 / km) +40m 2:41 / km
ahr:111 max:139 12c shoes: CDL

5 PM

Cycling 47:06 intensity: (34:40 @1) + (8:55 @2) + (2:55 @3) + (32 @4) + (4 @5) 16.6 km (2:50 / km) +90m 2:46 / km
ahr:100 max:137 18c shoes: CDL

Strength and Conditioning (weights & Circuit) 30:00 [3]

2 sets of abs and arms

Leg Press
280, 300, 2x320, 6x340, 2x360
2x320, 6x340, 2x360
2x320, 4x340, 4x360

Glute
4x32, 6x34

Sunday Jan 8, 2017 #

Note

Cannondale

New cassette
New chain Number 1
at 10900km

Saturday Jan 7, 2017 #

10 AM

Cycling (bunch) 2:30:02 intensity: (1:18:53 @1) + (29:56 @2) + (17:24 @3) + (17:46 @4) + (6:03 @5) 75.0 km (2:00 / km) +360m 1:57 / km
ahr:130 max:172 107c shoes: CDL

« Earlier | Later »