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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 7 days ending Apr 30, 2011:

activity # timemileskm+ft
  Cycling5 6:17:14 86.85(13.8/h) 139.77(22.2/h) 1974
  Indoor Cycle1 1:06:37 21.79(3:03) 35.07(1:54)
  Running1 1:02:58 7.74(8:08) 12.46(5:03) 340
  Orienteering1 59:22 5.63(10:33) 9.06(6:33) 18815 /17c88%
  Total8 9:26:11 122.01(4:38) 196.36(2:53) 250215 /17c88%
  [1-5]8 8:28:34

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SuMoTuWeThFrSa

Saturday Apr 30, 2011 #

Event: MNOC - Lake Elmo Park Reserve
 
9 AM

Cycling 18:23 intensity: (20 @0) + (1:32 @1) + (3:36 @2) + (12:55 @3) 4.62 mi (15.1 mph) +61ft
ahr:132 max:146 shoes: Sidi Dragon 2

Ride to MoBiz house.

Cycling 2:08:30 intensity: (14:44 @0) + (19:02 @1) + (58:11 @2) + (36:15 @3) + (18 @4) 27.08 mi (12.6 mph) +518ft
ahr:119 max:151 shoes: Sidi Dragon 2

Ride from MoBiz's to Lake Elmo. A wet one... I thought I would have been much colder, but was actually pretty comfortable as long as we kept at it.
1 PM

Orienteering race 59:22 intensity: (2:00 @0) + (14 @1) + (18 @2) + (5:58 @3) + (50:44 @4) + (8 @5) *** 5.63 mi (10:33 / mi) +188ft 10:13 / mi
ahr:155 max:171 spiked:15/17c shoes: VJ Falcons

Great Run at Lake Elmo. The control locations were pretty easy for the most part, I stuttered on 3 and 4 pretty bad. Three less so. 9-10 I got disoriented a little. But the rest I felt on the map and didn't get confused as to where I was going. I caught up with FoxShadow leaving 4, and we went back and forth a bit. Different routes, but flip flopping as to who got to the control first. I saw him dive in the creek, but only heard the impact when he took the digger leaving 8. Legs felt pretty beat and he pulled away pretty good when I fumbled mid-route on 10.

Great location for reading subtle contours. The controls were such that you wouldn't miss many if you were off slightly, but I imagine there were some fish-hook looking routes during the last 100 meters approaching the controls for a lot of them. I focused on reading the contours and it worked out pretty good for the most part.

I am digging Mr. Curtis' new tool for plotting. See Toddp's post for a link.

3 PM

Cycling 1:57:05 intensity: (4:48 @0) + (10:43 @1) + (45:12 @2) + (52:38 @3) + (3:44 @4) 25.9 mi (13.3 mph) +551ft
ahr:127 max:165 shoes: Sidi Dragon 2

Bike ride back from Lake Elmo. I could have sworn we were on a longer route, but it ended up over a mile shorter. Good ride, with a strong headwind the last 8 miles. Tom and Biz ramped it up a little once we reached the U. Great training.

Red - Splits

Friday Apr 29, 2011 #

11 AM

Cycling 57:12 intensity: (18:37 @0) + (6:21 @1) + (13:26 @2) + (14:16 @3) + (3:41 @4) + (51 @5) 15.89 mi (16.7 mph) +443ft
ahr:159 max:254

Lunch time ride at work.

Wednesday Apr 27, 2011 #

Indoor Cycle 1:06:37 [3] 21.79 mi (3:03 / mi)
ahr:133 max:166

Carmichael Power Training Class: The complete pedal cycle

This class tries to get you to pedal in a complete revolution. Started off with two 45 second single leg pedal sessions on each leg for a total of 4. tough to keep my balance as I had no place to put the free leg. came unclipped a couple of times.

Then three 3 minute max power intervals at 110 RPM. As much power as you can put out as long as you maintain the high RPM. I was about to puke after the third. Was going upstairs to refill my water bottle and take some salt tabs and about fainted....

finished with "stomp" ladders of 8, 10, 12, 14, 16, 14, 12, 10, 8 seconds in biggest gears, hardest effort without leaving the saddle.

The point was to focus on complete revolutions throughout. Average power was only 175 as there was a significant amount of recovery time. Max was 643 with 6 of the 9 stomp sessions maintaining 550.

Is this supposed to be fun?
C • complete revolution? 2

Monday Apr 25, 2011 #

6 AM

Cycling (Work Commute) 26:38 intensity: (3:47 @0) + (2:21 @1) + (7:59 @2) + (10:28 @3) + (2:03 @4) 6.61 mi (14.9 mph) +163ft
ahr:122 max:165

Rocking the SS
11 AM

Running 1:02:58 intensity: (9:03 @0) + (47 @2) + (35:17 @3) + (16:10 @4) + (1:41 @5) 7.74 mi (8:08 / mi) +340ft 7:48 / mi
ahr:151 max:239 shoes: Newton Gravity Trainer

Work run. Different route than I am used to. The group left before I was ready, so had to do a little quick step and razzle dazzle short cut to catch them.

Great day to be outside.
C • Razzle Dazzle 5
5 PM

Cycling (Work Commute) 29:26 intensity: (4:18 @0) + (4:15 @1) + (10:27 @2) + (7:53 @3) + (1:47 @4) + (46 @5) 6.74 mi (13.7 mph) +238ft
ahr:127 max:212

SS home. Different, safer route.

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