Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: The Exile

In the 7 days ending Dec 25, 2011:

activity

time

miles

MTB

3:35:00

47.35

(4:32)

76.2

(2:49)

Run

2:44:00

6.21

10.0

Strength/stretching

40:00

Ergometer cycle

32:00

Total

7:31:00

53.56

86.2

2:14

0:00

» now

Saturday Dec 24, 2011 #

MTB 2:01:00 [2] 41.2 km (2:56 / km)

Mostly road, hills. Tired. r. knee painful.

Friday Dec 23, 2011 #

Run 32:00 [3]

Steady flat run from Schloss, night.

Thursday Dec 22, 2011 #

Run 1:10:00 [2]

Road/forest road run with J+R. Easy pace.

Ergometer cycle 32:00 [3]

10 min warm-up, 6 x 1 min progression intervals, 1 min active rest between intervals. 110 revs at 95, 100, 105, 110, 115, 120 watts, reduced in 'rest' minute to 70, 75, 80, 85, 90. Warm down 4 min x 100, 2 min x 90, 4 min x 80 watts at 90 and 80 revs respectively.

Wednesday Dec 21, 2011 #

MTB 1:34:00 [3] 35.0 km (2:41 / km)

Mostly road, hills, cold!

Strength/stretching 40:00 [2]

Tuesday Dec 20, 2011 #

Run 1:02:00 [2] 10.0 km (6:12 / km)

Road run, night with J, F+G. -3 C

Monday Dec 19, 2011 #

Note

Rest day - unplanned, slept v. badly again, felt crap - shivering etc. Slept 3 hours in afternoon!!

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