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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Mod Bike7 11:30:00 192.42 309.67
  Weights2 2:45:00
  Running2 2:35:00 20.03(7.8/h) 32.24(12.5/h)
  Mod Swim2 1:04:45 2.25(2.1/h) 3.62(3.4/h)
  Total13 17:54:45 214.7 345.53
averages - sleep:7 weight:179.8lbs

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MoTuWeThFrSaSu

Sunday Jan 21 #

9 AM

Mod Bike (mod bike) 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:124 max:148 slept:7.0

Hunter

3 x 20 blocks

Time Power ​NP HR Cadence
Workout 02:00:00 205 / 202 230 124 89
Endurance 1 00:05:00 173 / 174 172 108 95
Endurance 2 00:05:00 197 / 203 197 117 94
Sweet Spot 1 00:05:00 258 / 261 256 129 89
Sweet Spot 2 00:20:00 256 / 255 256 133 87
Sweet Spot 3 00:20:00 267 / 266 267 139 89
Sweet Spot 4 00:20:00 265 / 258 265 142 89

Saturday Jan 20 #

9 AM

Mod Bike (mod bike) 1:45:00 [3] 34.0 mi (19.4 mph)
ahr:130 max:154 slept:6.5

Fang Mountain +3

Name Time Power ​NP HR Cadence
Workout 01:45:00 219 / 218 250 130 88
Endurance 1 00:03:00 182 / 188 180 110 89
Tempo 1 00:03:00 228 / 232 226 124 90
Sweet Spot 1 00:03:00 273 / 275 272 134 88
Sweet Spot 2 00:01:00 265 / 275 263 128 86
Threshold 1 00:01:00 293 / 296 286 137 90
Threshold 2 00:01:00 290 / 297 294 139 90
Sweet Spot 3 00:01:00 266 / 275 266 138 88
Threshold 3 00:01:00 291 / 296 283 140 91
Threshold 4 00:01:00 294 / 297 302 143 92
Sweet Spot 4 00:01:00 269 / 275 268 141 88
Threshold 5 00:01:00 293 / 296 285 141 92
Threshold 6 00:01:00 299 / 297 305 144 93
Sweet Spot 5 00:01:00 271 / 275 270 130 88
Threshold 7 00:01:00 295 / 296 286 139 91
Threshold 8 00:01:00 296 / 297 303 144 92
Sweet Spot 6 00:01:00 266 / 275 265 142 88
Threshold 9 00:01:00 295 / 296 285 141 92
Threshold 10 00:01:00 294 / 297 300 145 92
Sweet Spot 7 00:01:00 270 / 275 268 144 89
Threshold 11 00:01:00 297 / 296 292 145 92
Threshold 12 00:01:00 293 / 297 299 148 92
Sweet Spot 8 00:01:00 270 / 275 268 131 88
Threshold 13 00:01:00 300 / 296 293 140 92
Threshold 14 00:01:00 291 / 297 302 144 91
Sweet Spot 9 00:01:00 275 / 275 273 144 89
Threshold 15 00:01:00 301 / 296 293 143 93
Threshold 16 00:01:00 295 / 297 300 148 92
Sweet Spot 10 00:01:00 269 / 275 266 146 89
Threshold 17 00:01:00 296 / 296 290 145 92
Threshold 18 00:01:00 296 / 297 302 149 92
Sweet Spot 11 00:01:00 271 / 275 269 132 88
Threshold 19 00:01:00 298 / 296 291 143 92
Threshold 20 00:01:00 297 / 297 305 148 92
Sweet Spot 12 00:01:00 274 / 275 274 145 89
Threshold 21 00:01:00 293 / 296 286 144 91
Threshold 22 00:01:00 287 / 297 294 148 91
Sweet Spot 13 00:01:00 270 / 275 269 146 89
Threshold 23 00:01:00 295 / 296 288 145 92
Threshold 24 00:01:00 303 / 297 304 149 93
Sweet Spot 14 00:01:00 270 / 275 267 132 88
Threshold 25 00:01:00 296 / 296 289 143 91
Threshold 26 00:01:00 290 / 297 296 147 91
Sweet Spot 15 00:01:00 267 / 275 265 145 88
Threshold 27 00:01:00 294 / 296 287 144 92
Threshold 28 00:01:00 293 / 297 296 149 92
Sweet Spot 16 00:01:00 274 / 275 271 149 89
Threshold 29 00:01:00 302 / 296 295 149 93
Threshold 30 00:01:00 284 / 297 283 149 91
Sweet Spot 17 00:01:00 275 / 275 272 133 89
Threshold 31 00:01:00 299 / 296 291 144 92
Threshold 32 00:01:00 293 / 297 299 147 91
Sweet Spot 18 00:01:00 276 / 275 276 148 90
Threshold 33 00:01:00 294 / 296 288 148 92
Threshold 34 00:01:00 295 / 297 299 150 92
Sweet Spot 19 00:01:00 275 / 275 274 150 90
Threshold 35 00:01:00 303 / 296 294 150 93
Threshold 36 00:01:00 296 / 297 297 152 93

Friday Jan 19 #

8 AM

Running (mod run) 1:20:00 [3] 10.3 mi (7.7 mph)
ahr:143 max:151

mod run
11 AM

Mod Bike (mod bike) 1:15:00 [3] 22.8 mi (18.2 mph)
ahr:132 max:142 slept:7.5 weight:177.5lbs

196W
Weighted Avg Power

874kJ
Total Work

54
Training Load

66%
Intensity
Show Less
Avg Max
Speed 0.0mi/h 0.0mi/h
Heart Rate 132bpm 142bpm
Cadence 89 97
Power 194W 270W
Calories 974
Elapsed Time 1:15:00

Thursday Jan 18 #

7 AM

Weights (weights) 1:15:00 [3]
slept:7.5

chest, arms, shoulders, core, stretching

felt ok this morning, switching things up and lifting before biking and swimming. Still trying to get over this head cold
9 AM

Mod Swim (mod swim ) 33:45 [3] 1.13 mi (2.0 mph)

mod to easy swim after lifting weights
11 AM

Mod Bike (mod bike) 2:00:00 [3] 38.0 mi (19.0 mph)
ahr:134 max:157

Wilhelm +4 - TrainerRoad

Trainer Road is no joke, I was suppose to hold 313-316 watts for 5x7, the best I could hold was 304, 301, 299, 293, 291, then the legs fell off on the last two 276 and 273, I think my just needs to get adjusted to riding on the trainer vs rode, and training with hire intensity. Art made a good point, I don't think I was training hard until now following a plan. Hoping to see improvement and stay positive.

Wednesday Jan 17 #

7 AM

Mod Bike (mod bike) 1:07:00 [3]
ahr:153 max:163 slept:7.0

20 FTP Test Avg 304 Watts

Followed Art's instructions to warm up 20 minutes, then do a couple 1 minute pick ups, followed by a all out 5 minute ride (which I ended up going about 90%) still trying to recover from cold. Then a 5 minute easy ride, then start the 20 minute test. I did see other advice not to let cadence drop below 80rpm, which I kept looking at my watch (Garmin) to ensure that was the case. The Pioneer Head Set was set on training and does not show my cadence. I just kept watching the numbers and time count down when the test began on my trainer. I did start off a little hard and then dropped by down between 280-295 and began to build from there around the 10 minute mark and once I got to 4 minutes left I just gave it my all. The trainer will not show my distance on Pioneer or Gramin.
10 AM

Weights (weights) 1:30:00 [3]

legs, back, core, stretching

Legs were not to bad after FTP Test
12 PM

Mod Swim (mod swim ) 31:00 [3] 1.12 mi (2.2 mph)

mod swim after lifting weights
3 PM

Mod Bike (mod bike) 1:30:00 [3] 28.0 mi (18.7 mph)
ahr:128 max:139

Andrews TrainerRoad First workout.

Felt ok, I was little tired from my FTP earlier plus lifting weights (leg day)

Tuesday Jan 16 #

8 AM

Running (mod run) 1:15:00 [3] 9.73 mi (7.8 mph)
ahr:137 max:143 slept:7.0 weight:182lbs

mod run, was working hard to finish, still not feeling good, pretty good head cold body just tired and fatigued

Monday Jan 15 #

7 AM

Mod Bike (mod bike) 1:53:00 [3] 31.62 mi (16.8 mph)
ahr:113 max:131 slept:6.5 (sick)

Just nice easy spinning, not feeling bad until I got home, was going to go lift weights and do a easy swim, going to bag it and rest body is tired and head is swimming

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