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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 7 days ending Feb 26, 2016:

activity # timemileskm+ft
  Road Bike3 4:30:00 88.07(19.6/h) 141.73(31.5/h)
  Swimming 2 2:11:33 4.57(2.1/h) 7.36(3.4/h)
  Easy Bike1 1:30:00 26.5(17.7/h) 42.65(28.4/h)
  Bike Drills1 1:30:00 25.8(17.2/h) 41.52(27.7/h)
  1 1:30:00 29.71(19.8/h) 47.81(31.9/h)
  Total8 11:11:33 174.65(3:51) 281.08(2:23)
averages - sleep:7.8

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SaSuMoTuWeThFr

Friday Feb 26, 2016 #

10 AM

Swimming (mod swim) 1:04:00 [3] 2.27 mi (2.1 mph)
slept:7.5

Had to swim between meetings

2500 swim
1000 swim with fins
500 pull
C • LOL 2
3 PM

Bike Drills (Bike drills ) 1:30:00 [3] 25.8 mi (17.2 mph)
ahr:121 max:135

Bike drills
10 one leg drills , 1 min each leg 1 min recovery

Thursday Feb 25, 2016 #

3 PM

Road Bike (mod bike) 1:30:00 [3] 28.84 mi (19.2 mph)
ahr:121 max:136 slept:7.5

TSS™
:
10.0
IF™
:
0.26
Interval Intensity
:
79.7 [%]
Work
:
1042.3 [kJ]
Max. Cadence
:
86.0 [rpm]
Avg. Cadence
:
79.8 [rpm]
Max. Speed
:
20.6 [mph]
Avg. Speed
:
19.1 [mph]
Max. Heart Rate
:
136 [bpm]
Avg. Heart Rate
:
121 [bpm]
Max. Pedaling Power
:
275.7 [W]
Avg. Pedaling Power
:
192.6 [W]
NP™
:
193.4 [W]

Wednesday Feb 24, 2016 #

5 AM

Swimming (mod swim) 1:07:33 [3] 2.3 mi (2.0 mph)
slept:7.5

2500 swim, nice long arms and good rhythm
500 kick
1000 pull
3 PM

Road Bike (mod bike) 1:30:00 [3] 28.41 mi (18.9 mph)
ahr:120 max:137

mod to easy bike\
TSS™
:
8.9
IF™
:
0.24
Interval Intensity
:
75.0 [%]
Work
:
979.5 [kJ]
Max. Cadence
:
87.0 [rpm]
Avg. Cadence
:
79.0 [rpm]
Max. Speed
:
20.9 [mph]
Avg. Speed
:
19.0 [mph]
Max. Heart Rate
:
136 [bpm]
Avg. Heart Rate
:
120 [bpm]
Max. Pedaling Power
:
269.1 [W]
Avg. Pedaling Power
:
181.1 [W]
NP™
:
182.2 [W

Tuesday Feb 23, 2016 #

10 AM

Road Bike (mod bike) 1:30:00 [3] 30.82 mi (20.5 mph)
ahr:138 max:152 slept:8.0

Big Gear work, trying to get back at it, taken a few days off here and there

TSS™
:
15.3
IF™
:
0.32
Interval Intensity
:
98.7 [%]
Work
:
1290.0 [kJ]
Max. Cadence
:
78.0 [rpm]
Avg. Cadence
:
72.9 [rpm]
Max. Speed
:
22.2 [mph]
Avg. Speed
:
20.6 [mph]
Max. Heart Rate
:
152 [bpm]
Avg. Heart Rate
:
138 [bpm]
Max. Pedaling Power
:
297.3 [W]
Avg. Pedaling Power
:
238.5 [W]
NP™
:
239.2 [W]
C • good 2

Monday Feb 22, 2016 #

8 AM

Easy Bike (Easy bike ) 1:30:00 [3] 26.5 mi (17.7 mph)
ahr:116 max:127 slept:8.0

Easy bike
C • IMNZ 3

Sunday Feb 21, 2016 #

11 AM

(tempo bike BMC ) 1:30:00 [3] 29.71 mi (19.8 mph)
ahr:134 max:152 slept:8.0

Tempo bike
30 min wu
5 x 5 min efforts with 2.5 min easy
10 x 30 second efforts with 30 sec easy
10 min CD

TSS™
:
12.3
IF™
:
0.29
Interval Intensity
:
84.6 [%]
Work
:
1104.7 [kJ]
Max. Cadence
:
100.0 [rpm]
Avg. Cadence
:
84.2 [rpm]
Max. Speed
:
24.3 [mph]
Avg. Speed
:
19.8 [mph]
Max. Heart Rate
:
152 [bpm]
Avg. Heart Rate
:
134 [bpm]
Max. Pedaling Power
:
331.2 [W]
Avg. Pedaling Power
:
204.4 [W]
NP™
:
215.1 [W]

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