Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: The Exile

In the 7 days ending Jan 1, 2012:

activity

time

miles

MTB

4:02:00

56.86

(4:15)

91.5

(2:39)

Run

1:57:00

7.46

12.0

Ergometer cycle

1:45:00

Strength/stretching

1:28:00

Total

9:12:00

64.31

103.5

2:28

0:00

» now

Sunday Jan 1, 2012 #

Note

Rest day - planned!

Saturday Dec 31, 2011 #

Strength/stretching 46:00 [2]

MTB 1:40:00 [2] 38.5 km (2:36 / km)

60/40 road/forest road. Hills.

Friday Dec 30, 2011 #

MTB 36:00 [2] 12.0 km (3:00 / km)

Same route as yesterday's run. Tired, slept v. badly.

Ergometer cycle 35:00 [2]

Right after mtb session. 5 mins at 90 revs/60 watts: 25 mins at 90 revs/80 watts; 5 mins at 90 revs/60 watts.

Thursday Dec 29, 2011 #

Run 1:06:00 [3] 12.0 km (5:30 / km)

60/40 road/forest road, night. Feistritz ridge run, long version.
hills.

Wednesday Dec 28, 2011 #

Strength/stretching 42:00 [2]

MTB 1:46:00 [3] 41.0 km (2:35 / km)

60/40 road/forest road+path, relatively flat. R. knee sore, esp in beginning.

Tuesday Dec 27, 2011 #

Ergometer cycle 1:10:00 [3]

85-90 revs: 8 mins @ 60 watts; 9 mins @ 80 watts; 11mins @ 100 watts; 12 mins @ 120 watts; 8 mins @ 140 watts; 12 mins @ 115 watts: 10 mins @ 90 watts.

Monday Dec 26, 2011 #

Run 51:00 [3]

Flat, 75% off-road, night. Akadamieparken

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