Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lionbeach

In the 7 days ending Mar 14, 2010:

	activity	#	time	miles		km		+m
	MTB	5	12:45:00	201.95	(3:47)	325.0	(2:21)	1500
	run	5	4:50:00	41.63	(6:58)	67.0	(4:20)	250
	swim	5	4:15:00	8.08	(31:34)	13.0	(19:37)
	cycling-trainer	1	30:00
	Total	16	22:20:00	251.66		405.0		1750
averages - sleep:8.5 weight:60.3kg

6:05

0:00

» now

Sunday Mar 14, 2010 #

9 AM

MTB 4:15:00 [3] 110.0 km (2:19 / km) +1000m 2:13 / km
ahr:130 max:165

great hilly long ride despite cold windy and snow, couldn't eat or drink anything after 2h because of no feeling in hands

3 PM

run (tempo) 1:05:00 [3] 16.0 km (4:04 / km)
ahr:145 max:161

great tempo run about 2h after long ride, roads quite icy and had to run in racing flats but felt great

4 PM

swim (recovery) 45:00 [3] 2.0 km (22:30 / km)
slept:8.0 weight:60kg

recovery swim straight after run 10x200 w/ variation

Saturday Mar 13, 2010 #

run (tempo) 1:00:00 [3] 14.0 km (4:17 / km)
ahr:150 max:157

nice tempo run on the road, first time in months I actually got road contact with no snow, ice, shit

12 AM

swim (tempo) 1:00:00 [3] 3.0 km (20:00 / km)

500WU-20x100free (5 p+p, 5pull,5free,5pad)-100easy-200IM allout-200easy CD

2 PM

MTB (tempo) 2:35:00 [4] 70.0 km (2:13 / km) +500m 2:08 / km

nice ride in crappy weather with 2x20min TT efforts finishing with a hill sprint, good feeling close to FT effort, cold, snow, windy

Friday Mar 12, 2010 #

MTB (endurance) 3:10:00 [3] 75.0 km (2:32 / km)

planned on riding a bit longer but got really cold and wet early on, bonked quite badly with that and as a bonus my FD cable got covered with ice/mud/salt and couldn't change gears...fortunately got stuck on bigring :) gooood times! probably going to take a few beers to recover...

7 AM

swim (TT) 30:00 [4] 2.0 km (15:00 / km)

2K TT almost all-out, feeling like I'm becoming one with water :)

Thursday Mar 11, 2010 #

swim (tempo) 1:00:00 [3] 3.0 km (20:00 / km)

300WU-8x300free (descending)-100IM-200CD

12 AM

run (intervals) 40:00 [3] 10.0 km (4:00 / km)
ahr:156 max:181

treadmill run incl.8x(2min FAST/1min easy)

7 AM

run (tempo) 50:00 [3] 11.0 km (4:33 / km)
ahr:146 max:164 slept:8.0 weight:61kg

progressive tempo run, good going

Wednesday Mar 10, 2010 #

9 AM

cycling-trainer 30:00 [3]
slept:10.0 weight:60kg

hurt achilles again! something really wrong with my shoe/pedal ..

Tuesday Mar 9, 2010 #

6 AM

run (hills) 1:15:00 [4] 16.0 km (4:41 / km) +250m 4:21 / km
ahr:139 max:159 slept:8.0 weight:60kg

very early morning run, 20min WU, 50mins on hills up- and downhills hard, 5min easy CD with drills, legs felt great bit cold though

2 PM

swim (strength) 1:00:00 [3] 3.0 km (20:00 / km)

500wu-8x250free w/ pul+pad+band-100easy-200IM allout-200easy CD
good strength endurance swim

4 PM

MTB (strength) 1:45:00 [3] 45.0 km (2:20 / km)

lots of hills and big gear work on the ride, HR way low for PE, quite a shitty day at school and probably wasa quite low on glycogen

Monday Mar 8, 2010 #

5 PM

MTB (recovery) 1:00:00 [2] 25.0 km (2:24 / km)

easy recovery ride after a shitty day, legs felt good after a big weekend

C • doctor's orders 2

« Earlier | Later »