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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Feb 19:

activity # timemileskm+m
  Zwift11 8:18:47 134.38(3:43) 216.27(2:18) 2693
  Post Op ReHab18 6:37:46
  Walking5 5:40:26 16.25(20:57) 26.14(13:01) 478
  Walking Orienteering 3 2:31:27 7.59(19:57) 12.22(12:24) 18
  Total35 23:08:26 158.22 254.63 3190
averages - sleep:46.4 rhr:40 weight:55.9kg

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MoTuWeThFrSaSu

Sunday Feb 19 #

8 AM

Note
rhr:39 slept:53.0 weight:55.3kg (injured)

16 Weeks Post Trauma
9 AM

Post Op ReHab 22:12 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1
10 AM

Zwift warm up/down (Warm Up) 11:28 intensity: (1:27 @1) + (8:58 @2) + (1:03 @3) 4.62 km (2:29 / km) +32m 2:24 / km
ahr:99 max:113

Pacer Group Ride: Volcano Circuit in Watopia with Miguel

Zwift 1:00:45 intensity: (33 @1) + (4:49 @2) + (42:36 @3) + (11:38 @4) + (1:09 @5) 27.41 km (2:13 / km) +391m 2:04 / km
ahr:121 max:141

Group Ride: WCC Breakfast ride (D) on The 6 Train in New York
Good rolling course and working with a good group all the way through.... good session!
11 AM

Zwift warm up/down (Warm Down) 10:48 intensity: (4 @1) + (9:59 @2) + (45 @3) 4.53 km (2:23 / km) +31m 2:18 / km
ahr:101 max:113

Pacer Group Ride: Volcano Circuit in Watopia with Miguel
1 PM

Post Op ReHab 21:33 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2
3 PM

Post Op ReHab 21:37 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3
4 PM

Walking 1:06:09 [1] 5.34 km (12:23 / km) +114m 11:11 / km
shoes: Wave Mujin 2 Black/Red

Little Wold.... at pace!!

Saturday Feb 18 #

6 AM

Note
rhr:40 slept:52.0 weight:55.9kg (injured)

Not a great night and up EARLY doors for a UKUL orienteering away day in Cambridge! Probably just get the 2 x "Sprints" in today and not much else with all the travelling and time between the two events.
8 AM

Note
(injured)

15 Weeks Post-Op
11 AM

Walking Orienteering 52:33 [1] 4.25 km (12:22 / km) +12m 12:12 / km
ahr:72 max:83 shoes: Wave Ultima 8 Black/Green

Cambridge Science Park, fun Men Open course.
RouteGadget
2 PM

Walking Orienteering 50:12 intensity: (50:09 @1) + (3 @3) 4.12 km (12:11 / km)
ahr:76 max:96 shoes: Wave Ultima 8 Black/Green

Kings Hedges, Cambridge, another fun Sprint!
RouteGadget
Finish Cam! :)

Friday Feb 17 #

8 AM

Note
rhr:38 slept:52.0 weight:56.6kg (injured)

Better night!
9 AM

Post Op ReHab 21:33 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1
10 AM

Zwift warm up/down (Warm Up) 8:47 intensity: (2:48 @1) + (4:18 @2) + (1:41 @3) 3.26 km (2:42 / km) +48m 2:30 / km
ahr:99 max:119

Pacer Group Ride: Turf N Surf in Makuri Islands with Miguel

Zwift race 59:55 intensity: (55 @1) + (2:11 @2) + (40:43 @3) + (9:04 @4) + (7:02 @5) 27.66 km (2:10 / km) +309m 2:03 / km
ahr:123 max:149

Race: 3R Innsbruckring Flat Race - 4 Laps (35.2km/21.9mi 308m) (D) on Innsbruckring in Innsbruck
Fun race, well, maybe not The LegSnapper x 4 !!
11 AM

Zwift warm up/down (Warm Down) 10:37 intensity: (3:16 @1) + (5:43 @2) + (1:38 @3) 4.45 km (2:23 / km) +32m 2:18 / km
ahr:98 max:108

Pacer Group Ride: Volcano Circuit in Watopia with Miguel
2 PM

Post Op ReHab 20:50 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2
4 PM

Walking 1:09:30 [1] 5.37 km (12:57 / km) +109m 11:45 / km
shoes: Wave Mujin 2 Black/Red

Little Wold / Quarry Loop
5 PM

Post Op ReHab 21:49 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3

Thursday Feb 16 #

8 AM

Note
rhr:40 slept:42.0 weight:55.5kg (injured)

Poor night. 6 x loo calls & awake inbetween :(
9 AM

Post Op ReHab 22:27 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1
10 AM

Zwift warm up/down (Warm Up) 13:20 intensity: (4:46 @1) + (7:43 @2) + (51 @3) 5.45 km (2:27 / km) +39m 2:22 / km
ahr:98 max:109

Pacer Group Ride: Volcano Circuit in Watopia with Miguel

Zwift 31:07 intensity: (54 @1) + (5:12 @2) + (21:36 @3) + (3:25 @4) 13.84 km (2:15 / km) +189m 2:06 / km
ahr:115 max:134

Group Ride: Ride Scotland: Route 3: Glasgow Crit Circuit with BMTR (E) on Glasgow Crit Circuit in Scotland
A bit easier / more relaxed. Think last few days caught up with me and have been tired and picked up a few little (extra) injury niggles.

Zwift 32:16 intensity: (4:18 @1) + (14:51 @2) + (12:36 @3) + (31 @4) 13.77 km (2:21 / km) +117m 2:15 / km
ahr:108 max:131

3 x Pace Partner rides concurrently, dropping from Coco to Maria to Miguel.
5 minutes / 15 minutes and 10 minutes....
Could Not hold Coco, struggled a little with Maria, finished in the pack with Miguel!
12 PM

Post Op ReHab 21:56 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2
2 PM

Walking 57:47 [1] 4.57 km (12:38 / km) +41m 12:06 / km
shoes: Wave Mujin 2 Black/Red

West End Walk. Bit wet underfoot so kept on road.
3 PM

Post Op ReHab 21:57 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3

Wednesday Feb 15 #

8 AM

Note
rhr:40 slept:45.0 weight:56.1kg (injured)

10 AM

Post Op ReHab 23:05 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1
12 PM

Walking Orienteering 48:42 [1] 3.85 km (12:39 / km) +7m 12:33 / km
shoes: Wave Mujin 2 Black/Red

Walking Orienteering MapRun, Brigg
3 PM

Post Op ReHab 21:41 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2
4 PM

Zwift warm up/down (Warm Up) 16:04 intensity: (5:06 @1) + (9:36 @2) + (1:22 @3) 6.36 km (2:32 / km) +89m 2:22 / km
ahr:98 max:107

Race: EVO CC Sprint Race Series (C) on Rooftop Rendezvous in Makuri Islands
NOT! a race - jumped in to use a Warm Up and kept the Power low!

Zwift 45:27 intensity: (56 @1) + (2 @2) + (7:39 @3) + (32:53 @4) + (3:57 @5) 21.76 km (2:05 / km) +228m 1:59 / km
ahr:130 max:144

Group Ride: Ride Scotland: Route 1: Rolling Highlands with Coalition (E) on Rolling Highlands in Scotland
Attempting to get the Route Badge again.... why won't it credit it with me?? D'oh!

Zwift warm up/down (Warm Down) 15:39 intensity: (2:30 @1) + (9:55 @2) + (3:14 @3) 6.47 km (2:25 / km) +67m 2:18 / km
ahr:103 max:122

Combo Pacer Ride - initial 5 minutes with Coco but couldn't hack it(!) so bailed to Miguel.... better!
9 PM

Post Op ReHab 22:29 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3

Tuesday Feb 14 #

7 AM

Note
rhr:41 slept:41.0 weight:55.6kg (injured)

9 AM

Post Op ReHab 23:11 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1
11 AM

Post Op ReHab 22:38 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2

Zwift warm up/down (Warm Up) 13:20 intensity: (3:43 @1) + (8:27 @2) + (1:10 @3) 5.1 km (2:37 / km) +36m 2:32 / km
ahr:97 max:113

Pacer Group Ride: Volcano Circuit in Watopia with Miguel
12 PM

Zwift 45:42 intensity: (23 @1) + (1:05 @2) + (16:07 @3) + (26:29 @4) + (1:38 @5) 21.16 km (2:10 / km) +226m 2:03 / km
ahr:127 max:144

Group Ride: Ride Scotland: Route 1: Rolling Highlands with BMTR (E) on Rolling Highlands in Scotland
Nice rolling course although I appear to have not picked up the Route Badge.... going to have to do that one again!!
1 PM

Zwift 30:23 intensity: (59 @1) + (3:07 @2) + (9:31 @3) + (11:11 @4) + (5:35 @5) 12.88 km (2:22 / km) +224m 2:10 / km
ahr:127 max:157

Group Ride: Ride Scotland: Route 2: City and the Sgurr (E) on City and the Sgurr in Scotland
That was a) Hard Work, and, b) Hard Work - basically a bl**dy great hill, over the top descend to a roundabout, back up the way you descended, repeat, repeat, etc., etc.
If fitness were better I might have actually enjoyed that!
2 PM

Zwift warm up/down (Warm Down) 10:58 intensity: (25 @1) + (4:46 @2) + (5:47 @3) 4.24 km (2:35 / km) +59m 2:25 / km
ahr:109 max:121

Pacer Group Ride: Neokyo All-Nighter in Makuri Islands with Bernie
Typical - one long, fairly shallow climb.... jumped in at the start of! Just spun easy gears!
3 PM

Post Op ReHab 21:53 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3
4 PM

Walking 1:14:15 [1] 5.51 km (13:29 / km) +104m 12:19 / km
shoes: Wave Mujin 2 Black/Red

Little Wold / Quarry

Monday Feb 13 #

8 AM

Note
rhr:41 slept:40.0 weight:56.3kg (injured)

The Monday Morning, Weekly Report....
14 Weeks, 2 Days Post-Op
H.R. range, resting - 38-42 ave. 40
Body Battery range - Gain 40-60 / Loss 46-59
Sleep Score range 63-86 ave. 75
H.R.V. range 36-45 ave. 42 - Baseline 36-47
9 AM

Post Op ReHab 23:01 [1]

Post-Op ReHab + Core S+C (Arms)
Session 1

Zwift warm up/down (Warm Up) 9:50 intensity: (25 @1) + (8:52 @2) + (33 @3) 3.96 km (2:29 / km) +23m 2:25 / km
ahr:103 max:113

Pacer Group Ride: Volcano Circuit in Watopia with Miguel
Knee R.o.M. starting to loosen off a little so slightly less "stiff" for the cycling :)

Zwift 30:26 intensity: (1:36 @2) + (12:20 @3) + (15:22 @4) + (1:08 @5) 13.94 km (2:11 / km) +191m 2:03 / km
ahr:126 max:151

Group Ride: Ride Scotland: Route 3: Glasgow Crit Circuit (E) on Glasgow Crit Circuit in Scotland
That was a very entertaining Crit Circuit. Lots of rolling hills in a 3km loop. Might take a bit of learning, but #funtimes none the less! :)

Zwift 31:42 intensity: (16 @1) + (19 @2) + (7:59 @3) + (14:43 @4) + (8:25 @5) 11.13 km (2:51 / km) +348m 2:28 / km
ahr:132 max:153

Race: ZWC Hill Climb Battle (D) on Mountain 8 in Watopia
The dangers of "jumping in" to an event - Epic KOM included!
Need to give this a bit more thought in future! Hadn't got my 2nd 30 minute slot planned and this was handy.... oooops!
Just did the 30 minutes, no way I was going over the summit of Epic!!
Still, a good, hard, effort!

Zwift warm up/down (Warm Down) 10:13 intensity: (38 @1) + (9:15 @2) + (20 @3) 4.27 km (2:23 / km) +14m 2:21 / km
ahr:103 max:113

Group Ride: DIRT Monday Morning Blues Ride (C) on Volcano Flat in Watopia
Now this did turn out to be a well chosen "convenient" "jump in".... kept to Zone 1 and didn't chase when the pack eased away!
1 PM

Post Op ReHab 21:51 [1]

Post-Op ReHab + Core S+C (Arms)
Session 2
2 PM

Walking 1:12:45 [1] 5.35 km (13:36 / km) +111m 12:19 / km
shoes: Wave Mujin 2 Black/Red

Little Wold
4 PM

Post Op ReHab 22:03 [1]

Post-Op ReHab + Core S+C (Arms)
Session 3

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