Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 7 days ending Jan 17, 2016:

	activity	#	time	miles		km		+ft
	Road Bike	3	6:48:52	124.91	(18.3/h)	201.02	(29.5/h)	3043
	Weights	2	2:30:00
	Bike Drills	2	2:20:00	37.9	(16.2/h)	60.99	(26.1/h)
	Swimming	2	2:17:07	4.49	(2.0/h)	7.23	(3.2/h)
		1	1:30:00	30.3	(20.2/h)	48.76	(32.5/h)
	TT Bike	1	1:01:47	1.99	(1.9/h)	3.2	(3.1/h)
	Running	1	30:00	3.8	(7:54)	6.12	(4:54)
	Total	12	16:57:46	203.39		327.32		3043
averages - sleep:6.6 weight:182lbs

3:45

0:00

» now

Saturday Jan 16, 2016 #

7 AM

Road Bike (mod bike) 3:33:52 [3] 62.41 mi (17.5 mph) +3043ft
ahr:141 max:163 slept:8.0 weight:182lbs (injured)

Seal Beach to Turnbull Cyn, up and over X2, about 3k of climbing in 12 miles. Will try and run easy tomorrow, the hamstring is feeling better but not where it needs to be.

Riding Time
:
3:33:53
Elapsed Time
:
3:40:47
Distance
:
62.41 [mi]
Elevation Gain
:
3043.3 [ft]
Elevation Loss
:
3064.0 [ft]
TSS™
:
32.7
IF™
:
0.30
Interval Intensity
:
27.6 [%]
Work
:
2600.9 [kJ]
Max. Cadence
:
106.0 [rpm]
Avg. Cadence
:
71.0 [rpm]
Max. Speed
:
32.9 [mph]
Avg. Speed
:
17.3 [mph]
Max. Heart Rate
:
163 [bpm]
Avg. Heart Rate
:
141 [bpm]
Max. Pedaling Power
:
674.2 [W]
Avg. Pedaling Power
:
202.7 [W
NP™
:
227.2 [W]
Max. Grade
:
10.9 [%]

Friday Jan 15, 2016 #

5 AM

TT Bike (tempo swim) 1:01:47 [3] 1.99 mi (1.9 mph)
slept:7.0

1000 wu
5x200s on 2:50 with fins & paddles
5x100 IM on 10 sec rest
500 pull tempo
500 one arm drills

3 PM

Bike Drills (Bike drills ) 50:00 [3] 13.6 mi (16.3 mph)

1 minutes leg drills

Thursday Jan 14, 2016 #

5 AM

Weights (Weights) 1:00:00 [3]
(injured)

chest, arms, shoulders, lots stretching, planks, other core exercises

Hamstring is getting better

3 PM

(tempo bike BMC ) 1:30:00 [3] 30.3 mi (20.2 mph)
ahr:139 max:157

20 min WU
15x1 min efforts on 30 sec recovery
5 min mod
10x30 second efforts on 10 sec recovery
last 30 min mod pace

TSS™
:
12.3
IF™
:
0.29
Interval Intensity
:
25.9 [%]
Work
:
1121.7 [kJ]
Max. Cadence
:
97.0 [rpm]
Avg. Cadence
:
86.1 [rpm]
Max. Speed
:
23.2 [mph]
Avg. Speed
:
20.0 [mph]
Max. Heart Rate
:
157 [bpm]
Avg. Heart Rate
:
139 [bpm]
Max. Pedaling Power
:
336.5 [W]
Avg. Pedaling Power
:
207.0 [W]
NP™
:
214.0 [W]

Wednesday Jan 13, 2016 #

5 AM

Swimming (mod swim) 1:03:07 [3] 2.13 mi (2.0 mph)
slept:7.0 (injured)

Legs tired, pool was cold, the heater was either turned down or off, could not warm-up, shitters!!!!

1000 wu
500 kick
1000 pull
1000 swim fins
250 pull

3 PM

Road Bike (mod bike) 1:30:00 [3] 30.4 mi (20.3 mph)
ahr:122 max:137

Mod bike, hamstring little better