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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Komy

In the 7 days ending Jun 13, 2015:

activity # timemileskm+m
  Cycling-fluid Trainer2 1:56:13 30.92(16.0/h) 49.76(25.7/h)
  Running2 1:50:21 11.1(9:57) 17.86(6:11) 97
  Cycling1 1:49:49 31.5(17.2/h) 50.69(27.7/h) 324
  Swimming2 1:31:59 2.68(34:16) 4.32(21:18)
  Total7 7:08:22 76.2(5:37) 122.63(3:30) 421
  [1-5]7 6:46:52

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SuMoTuWeThFrSa

Saturday Jun 13, 2015 #

3 PM

Running 1:00:08 intensity: (8 @0) + (20 @1) + (4:48 @2) + (24:15 @3) + (30:37 @4) 9.6 km (6:16 / km) +6m 6:15 / km
ahr:154 max:168 shoes: Zoot

Friday Jun 12, 2015 #

Swimming 43:24 [3] 2.2 km (19:44 / km)

3 PM

Cycling 1:49:49 intensity: (1:30 @1) + (26:07 @2) + (46:44 @3) + (35:07 @4) + (21 @5) 50.69 km (27.7 kph) +324m
ahr:144 max:174

Wednesday Jun 10, 2015 #

6 PM

Cycling-fluid Trainer 1:00:11 intensity: (15:27 @0) + (14:36 @1) + (20:38 @2) + (9:30 @3) 25.39 km (25.3 kph)
ahr:109 max:142

Bike WLT Session
Warm-Up"
1: warm up of about ten minutes starting in a low gear and cadence and slowly increasing both to get you warmed up (10 mins),
2: then one legged pedalling intervals in as high a gear as you can comfortably hold at 50rpm for one minute, 15 seconds to change over repeat four times in each leg (10 mins).
Main Set: Russian Sprint Pyramid: 30min all up
5" fast - 55" easy, 10" fast - 50" easy, 15" fast - 45" easy…all the way up to 60" fast (110rpm). Take 2' recovery, then 4' TT effort at 98rpm, and then come back down sprint pyramid in reverse order.
Cool Down:
10 minutes warm down including some 'random drills',

Tuesday Jun 9, 2015 #

5 PM

Running 50:13 intensity: (5 @1) + (4:52 @2) + (14:42 @3) + (24:58 @4) + (5:36 @5) 8.26 km (6:05 / km) +91m 5:46 / km
ahr:161 max:180 shoes: Zoot

Monday Jun 8, 2015 #

7 PM

Cycling-fluid Trainer 56:02 intensity: (5:55 @0) + (23:22 @1) + (23:09 @2) + (3:36 @3) 24.38 km (26.1 kph)
ahr:116 max:150

Stationary Trainer
5mins easy
10mins steady
5 x 30s HC, 30s easy
8 x 1min single leg (alt left / right for each minute)
4 x 2mins HC, 1min easy
10mins steady
5mins easy

Sunday Jun 7, 2015 #

5 PM

Swimming 48:35 [3] 2.12 km (22:55 / km)

Open water swim at mabua beach at sunset.

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