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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kitch

In the 7 days ending Dec 1, 2017:

activity # timemileskm+m
  Cycling3 4:51:20 84.2(3:28) 135.5(2:09) 1210322c
  Cross Country1 1:11:00 7.08(10:01) 11.4(6:14)119c
  Track1 1:52 0.25(7:31) 0.4(4:40)
  Total5 6:04:12 91.53(3:59) 147.3(2:28) 1210441c

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SaSuMoTuWeThFr

Friday Dec 1, 2017 #

Note
(rest day)

Thursday Nov 30, 2017 #

12 PM

Cycling (Anaerobic sprints) 1:15:59 intensity: (15:02 @1) + (40:27 @2) + (15:05 @3) + (3:10 @4) + (2:15 @5) 31.5 km (2:25 / km) +450m 2:15 / km
ahr:138 max:162 83c shoes: CDL

Wednesday Nov 29, 2017 #

Note
(rest day)

Tuesday Nov 28, 2017 #

12 PM

Cycling (Anaerobic reps) 1:15:27 intensity: (30:50 @1) + (27:49 @2) + (7:07 @3) + (1:49 @4) + (7:52 @5) 32.0 km (2:21 / km) +320m 2:15 / km
ahr:137 max:162 86c shoes: CDL

reps
3 sets of
10 x 15 second accellerations - 600w+, 45 seconds recovery
10 minutes z2 between sets
7 PM

Track 1:52 [3] 0.4 km (4:40 / km)

Meadowbank.
One last time

Monday Nov 27, 2017 #

Note
(rest day)

Sunday Nov 26, 2017 #

12 PM

Cross Country warm up/down 22:54 intensity: (12:07 @1) + (10:47 @2) 2.7 km (8:29 / km)
ahr:112 max:135 20c

Cross Country race 32:20 intensity: (3:24 @3) + (20:26 @4) + (8:30 @5) 6.6 km (4:54 / km)
ahr:160 max:172 90c

WHAT ??!!

Cross Country warm up/down 15:46 intensity: (2:10 @1) + (13:36 @2) 2.1 km (7:30 / km)
ahr:124 9c

Saturday Nov 25, 2017 #

10 AM

Cycling 2:19:54 intensity: (49:52 @1) + (26:56 @2) + (16:58 @3) + (20:46 @4) + (25:22 @5) 72.0 km (1:57 / km) +440m 1:53 / km
ahr:139 max:169 153c shoes: CDL

9:40 fast, coast.
heavy legs today. still a good group working, some pusing hard.
Ok though

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