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

Training Log Archive: Kitch

In the 7 days ending Jan 12, 2018:

activity # timemileskm+m
  Cycling7 10:02:39 169.7(3:33) 273.1(2:12) 2225539c
  Strength and Conditioning3 2:50:00210c
  Total8 12:52:39 169.7 273.1 2225749c
averages - weight:74.8kg

«»
3:22
0:00
» now
SaSuMoTuWeThFr

Friday Jan 12, 2018 #

12 PM

Strength and Conditioning 1:00:00 [3]
65c

core circuit - 3 laps

Thursday Jan 11, 2018 #

12 PM

Cycling (SS4) 1:25:20 intensity: (17:08 @1) + (26:42 @2) + (15:37 @3) + (25:22 @4) + (31 @5) 39.8 km (2:09 / km) +335m 2:03 / km
ahr:132 max:156 88c shoes: CDL

Marine Drive laps
8 x 8min SS4, 2min R1
286, 285, 285, 286
nice, lapping at about 7:15
I could feel the extra weights from yesterday in my legs but no problem getting this session done, which probably means the weights are about right then.

Wednesday Jan 10, 2018 #

8 AM

Cycling (R1 E2) 27:00 intensity: (9:26 @1) + (12:17 @2) + (3:21 @3) + (1:37 @4) + (19 @5) 11.3 km (2:23 / km) +50m 2:20 / km
ahr:127 max:144 17c shoes: CDL

5 PM

Strength and Conditioning (weights) 50:00 [3]
80c weight:74.8kg

Step up 32kg
row 16kg
calf 54kg

all single leg:
hamstring 29kg
leg press 45kg
glute 27kg
a bit wobbly legged after some of those

Cycling (R1 E2) 34:03 intensity: (11:46 @1) + (16:40 @2) + (4:28 @3) + (1:00 @4) + (9 @5) 14.7 km (2:19 / km) +85m 2:15 / km
ahr:120 max:137 22c shoes: CDL

Tuesday Jan 9, 2018 #

1 PM

Cycling (T3 Thr5) 1:16:16 intensity: (9:08 @1) + (19:55 @2) + (22:35 @3) + (24:23 @4) + (15 @5) 35.4 km (2:09 / km) +400m 2:02 / km
ahr:137 max:154 85c shoes: CDL

same as last Tues / Thur
2 x 20 min Tempo 271w, with Threshold overgeared 30 sec every 5 minutes.

Monday Jan 8, 2018 #

5 PM

Cycling (R1) 26:56 intensity: (19:25 @1) + (6:38 @2) + (38 @3) + (15 @4) 10.5 km (2:34 / km) +50m 2:30 / km
ahr:105 max:124 11c shoes: CDL

Cycling (R1) 43:18 intensity: (34:14 @1) + (8:27 @2) + (37 @3) 14.4 km (3:00 / km) +135m 2:52 / km
ahr:100 max:121 16c shoes: CDL

Strength and Conditioning (core circuit) 1:00:00 [3]
65c

Sunday Jan 7, 2018 #

11 AM

Cycling (SS4) 1:47:27 intensity: (8:36 @1) + (33:58 @2) + (20:54 @3) + (43:25 @4) + (34 @5) 54.0 km (1:59 / km) +310m 1:56 / km
ahr:140 max:154 125c shoes: CDL

out East, Ballencrief, Aberlady
6 x 9min Sweetspot 283w, 1 min inbetween R1 169w
286, 285, 286, 286, 286, 287

Legs felt a bit heavy when I first set out but fine during the efforts and maintained right through the set.
excellent

Saturday Jan 6, 2018 #

10 AM

Cycling (E2) 3:22:19 intensity: (11:59 @1) + (2:19:56 @2) + (38:56 @3) + (10:07 @4) + (1:21 @5) 93.0 km (2:11 / km) +860m 2:05 / km
ahr:139 max:160 175c shoes: CDL

Solo from Dalkeith for a steady E2 ride, Gifford, Haddy, Traprain, E Linton, Drem, and back through Musselburgh.
Good ride, hills and headwind on the way out, still going well at the end

« Earlier | Later »