Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 28 days ending Feb 28, 2011:

activity

time

miles

Swim - pool

4:45:00

8.51

(33:29)

13.7

(20:48)

Cycling - Trainer (fluid)

3:51:00

70.46

(3:17)

113.4

(2:02)

Cycling - trainer (gym)

2:35:00

50.28

(3:05)

80.91

(1:55)

Crossfit

1:59:47

0.62

1.0

Run - Treadmill

1:59:00

12.18

(9:46)

19.6

(6:04)

Strength, Core, Stretch

25:00

Total

15:34:47

142.05

228.61

averages - sleep:7.4 weight:173.7lbs

1:25

0:00

» now

Monday Feb 28, 2011 #

3 PM

Cycling - trainer (gym) intervals (20 SEC SPRINTS) 40:00 [5] 16.1 mi (2:29 / mi)
ahr:145 max:173 slept:9.0 weight:173.6lbs

21 minute warmup, getting HR up to 150

Sprint/Recover: 3 rounds of:

(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…

4 PM

Crossfit 10:00 [5]

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

-my form was bad on the high-pulls (forearm compensation)
-legs were burned a bit as I just finished the bike

Friday Feb 25, 2011 #

5 AM

Run - Treadmill long 1:04:00 [4] 7.13 mi (8:59 / mi)
ahr:155 max:168 slept:7.0 weight:172.6lbs shoes: Piranhas

10:1's at a 2.0% incline

Started easy (6.2) and made my way up to 7.1 (.4, 6.5, 6.8, 7.0...)

Left calf was tight. Can tell I haven't been doing Time trial or long runs

Thursday Feb 24, 2011 #

6 AM

Cycling - trainer (gym) intervals 30:00 [5] 15.0 km (2:00 / km)
ahr:148 max:168 slept:7.0 weight:172.6lbs

5 min warm up

3x (5 minutes on / 3 min spin)

worked hard. Challenged myself to enjoy the pain

Wednesday Feb 23, 2011 #

5 AM

Swim - pool 30:00 [1] 1.5 km (20:00 / km)
slept:8.0 weight:173.8lbs

6x250
1 free, 1 form.

Sore from yesterday's crossfit

4 PM

Strength, Core, Stretch (Squats) 15:00 [4]

5-5-3-1-1-1 back squat

135 lbs up to 215 lbs

tried to do some front squats after but my arm was too sore

Crossfit 12:00 [5]
ahr:156 max:169

12 minutes AMRAP

7 GHD sit ups
7 GHD back extensions
7 90lb thrusters

Tuesday Feb 22, 2011 #

5 AM

Run - Treadmill intervals (LACTATE SHUTTLE) 30:00 [5] 3.14 km (9:33 / km)
ahr:158 max:177 slept:6.0 weight:172.2lbs shoes: Piranhas

(awful sleep)

2.0% incline, 5 min warm up
5 min @ 8.0
3 min recovery
6 min @ 8.2
3 min recovery
7 min @ 8.2
1 min recovery

-wasn't sure about how fast to go (supposed to be as fast as possbile) so I kept it at 7:19/mile pace. Last few minutes of th run were tough, that's for sure.

6 AM

Crossfit 15:00 [4]
ahr:163 max:168

5x5 good morning exercises

4:30 for
3 rounds: 2 x 95 lb BEAR & 21 pull ups

wore a brace on the forearm, seemed to help a bit. Kept the weight low on the Bear still.

Monday Feb 21, 2011 #

6 PM

Cycling - Trainer (fluid) (one leg work) 1:15:00 [4] 36.0 km (2:05 / km)
ahr:141 max:163 slept:8.0 weight:174lbs

15 minutes on the rollers for warm up (good to ride those again)

5' 80 rpm
5' 90 rpm
5' 100 rpm (53x 4th easiest)

4x (1' one leg/ 2min spin/ 1' one leg/ 2' spin)

10' zone 3 (158hr avg)
5' Z2 (144hr avg)
5' z1 (easy spin)

-good workout. An older one from last year, but I definitely went harder this time around, working in the upper ends of last years Zones.

Sunday Feb 20, 2011 #

10 AM

Cycling - Trainer (fluid) intervals (10 x 30:60) 36:00 [5] 16.0 km (2:15 / km)
ahr:156 max:174 slept:9.0

20 minute warm up
10 x (30 sec on/ 60 seconds rest)
5 minute warm down

Saturday Feb 19, 2011 #

6 AM

Swim - pool long (400m) 1:00:00 [4] 3.0 km (20:00 / km)

4x400 Descend from easy/med to med/hard
(7:00, 6:50, 6:40, 6:30)
4x100 IM drill
200 IM swim

16x25, 4 each at 400 IM race pace.

11 AM

Crossfit 25:00 [5]

5 rounds of (40:20)
-active plank
-double unders
-heavy rope
-kettle bell swings

MP free workout. Tough. First time using the heavy rope. Used a heavier kettle bell as well (green)

Friday Feb 18, 2011 #

3 PM

Crossfit (ANNIE plus) 8:27 [5]
ahr:153 max:166 slept:8.0 weight:173.8lbs

50-40-30-20-10 reps of double unders and sit ups

Started each round with 5x 115 lb thrusters. It kind of aggravated my tennis elbow.

Thursday Feb 17, 2011 #

5 PM

Cycling - Trainer (fluid) hills (4x 2 miles) 50:00 [5] 25.0 km (2:00 / km)
ahr:144 max:163 slept:6.0 weight:174lbs

15 min warm up

4x 3.2km hills (53x12 gearing)

Legs were tired from yesterday's long ride

Wednesday Feb 16, 2011 #

11 AM

Cycling - Trainer (fluid) long (CFE) 1:10:00 [5] 36.4 km (1:55 / km)
ahr:155 max:166 slept:5.0 weight:174lbs

5 min warm up
60 minutes Tempo
5 minute cool down

-Still getting tight left quad when going hard. Need to get a bike fitting.

Monday Feb 14, 2011 #

5 AM

Swim - pool (IM) 25:00 [3] 1.3 km (19:14 / km)
slept:8.5 weight:174lbs

3x400 IM

adductors SO sore.

Sunday Feb 13, 2011 #

5 AM

Cycling - trainer (gym) intervals (2 x( 5x1)) 40:00 [5] 20.0 km (2:00 / km)
ahr:155 max:174 slept:8.0 weight:175lbs

(SORE LEGS from yesterday)

5 min warm up
2x (5 x 1 min on / 2 min off)
5 min warm down

Legs and glutes were sore.

Saturday Feb 12, 2011 #

5 AM

Crossfit (CINDY) 11:45 [5]
ahr:163 max:171 slept:8.0 weight:174lbs

10 deadlifts (135lbs)
1 round CINDY (5 pullups, 10 pushups, 15 squats)
8 deadlifts
2 Rounds CINDY
6 Deadlifts
3 Rounds CINDY
4 Deadlifts
4 Rounds CINDY
2 Deadlifts
5 Rounds CINDY

Didn't go too hard with deadlifts as I was being careful with my back, which feels good now.

Wednesday Feb 9, 2011 #

5 AM

Swim - pool 1:00:00 [3] 2.5 km (24:00 / km)
slept:8.0 weight:175lbs

500e
400 IM pull
100 kick
300 Form drill (IM order)
8x25 build 25's, 2 each

25K/25T
50K/50T
100K/100T
100K/100T
50K/50T
25K/25T

200 warm down

Back still sore, limited flip turns.

Tuesday Feb 8, 2011 #

5 AM

Swim - pool (IM work) 30:00 [3] 1.6 km (18:45 / km)
slept:8.0 weight:174lbs

Back still hurts, especially when turning.

300 E
300 Form by 100, IM order

10x100 alt IM/free
holding 1:35 to 1:40's for IM and
holding 1:30-1:35 for Free

Worked on form for free, shallow finish on back, long breast stroke. Fly didn't feel good.

Monday Feb 7, 2011 #

5 AM

Swim - pool 45:00 [3] 2.4 km (18:45 / km)

24 x 100 free on 2:00 holding 1:45 to 1:35 (easy to moderate effort.

Sunday Feb 6, 2011 #

9 AM

Cycling - trainer (gym) (Hill) 45:00 [5] 20.0 km (2:15 / km)
ahr:146 max:161 slept:9.0 weight:173lbs

3x8min with 4 min recovery between.

High tension on the eight minutes.
Probably could have gone a bit harder, but didn't want to burn out.

10 AM

Strength, Core, Stretch 10:00 [3]

Leg work with Barb.

Friday Feb 4, 2011 #

9 AM

Crossfit 15:00 [4]
slept:8.5 weight:174lbs

4 min of:
-1 min situps
-1 min hollow rock

2 x 225lbs deadlifts on the minute for 10 minutes
30 burpees

Not the best workout.
Hurt my back either doing situps of deadlifts

10 AM

Swim - pool 20:00 [1] 0.8 km (25:00 / km)

terrbile swim.

Was going to do 3 km but I was not in the mood and feeling lazy and sore from yesterdays crossfit.

Thursday Feb 3, 2011 #

5 AM

Run - Treadmill (4:2:1:2:4) 25:00 [5] 3.1 mi (8:04 / mi)
ahr:155 max:177 slept:5.5 weight:174.6lbs shoes: Piranhas

5 in w.u. at 6.0 and 2% incline

4 min / 3 min rest (9.7mph)
2 min/ 30 sec rest (10.0mph)
1 min/ 3 min rest (10.3mph)
2 min/ 30 sec rest (9.7mph)
4 min (9.3mph)

Started out too fast, didn't go fast enough on the shorter intervals.
Not proud of this set.

6 AM

Crossfit (Rowing) 4:38 [3] 1.0 km (4:38 / km)
ahr:151 max:161

First part of crossfit
1000m row, rest 5 minutes then onto Strength & Cond. WOD.

Felt good to row.

Crossfit 5:09 [5]
ahr:161 max:169

5 rounds:
-10 kipping pullups
-7 power cleans (95lbs)

supposed to be 10 weighted pull ups and 185lb power cleans

Tuesday Feb 1, 2011 #

Crossfit 12:48 [5]
ahr:158 max:171 slept:4.0 weight:172.8lbs

Bagged from the night shift, almost didn't workout

6 Rounds of :

6 overhead squats (95 lbs)
12 box jumps (36")
24 double unders.

1 PM

Swim - pool (video work) 15:00 [1] 0.6 km (25:00 / km)

underwater video work

worked on keeping kick up and down, and together when breathing.

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