Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Cycling - Trainer (fluid)11 22:55:00 390.0 627.64
  Run - outside11 12:06:24 81.1(8:57) 130.52(5:34) 712
  Swim - pool11 8:15:00 15.35(32:15) 24.7(20:02)
  Strength, Core, Stretch6 2:40:00
  Run - Treadmill4 2:15:00 13.82(9:46) 22.24(6:04)
  Unspecified1 2:00:00 304
  Total42 50:11:24 500.27 805.1 1016
  [1-5]41 49:56:24
averages - sleep:7 weight:167.4lbs

«»
4:18
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday Mar 30, 2015 #

9 AM

Strength, Core, Stretch (Lower Body) 40:00 [3] ***

Bench Press (bar, 25 x 95, 2 x 10 x 135)
Single leg press (90 lbs)
suitcase squats (55 lbs)
Split Press (95 lbs)
2 of 5 lunge matrix (side to side and 45 degree reverse)
TRX ham curls
10 AM

Swim - pool 55:00 [3] ** 2.5 km (22:00 / km)

Swim with the free masters class.
Variety of IM work.

Sunday Mar 29, 2015 #

5 AM

Run - Treadmill (CORE RUN) 35:00 [3] 3.62 mi (9:40 / mi)
slept:7.5 shoes: Asics Gel Trainers (4)

10 min w.u.
5 x 4 min run + 1 min core
(elbow to opposite knee & Bolt/cobra raises)

increase speed from 6.2 to 7.0.
2.5 % incline.

Strength, Core, Stretch 20:00 [3] **

3 x 8 deadlifts (135 lbs)
8 x 3 cleans (135 lbs)

Light stretching.

Saturday Mar 28, 2015 #

5 AM

Swim - pool (6 x 400) 45:00 [3] ** 2.5 km (18:00 / km)
slept:7.0

1 x 400 w.u.
5 x 400 on 6:50 holding 6:30-6:20.

Tried to take short rest (20-30 sec)
Happy with this set. I tried not to go too hard and keep a steady pace.
Worked on not staying under the water too long after flip turns so that I wasn't too out of breath.

Friday Mar 27, 2015 #

10 AM

Run - outside long (CHAMPION LOOP 2 HR) 1:54:30 [3] **** 17.75 km (6:27 / km) +311m 5:56 / km
ahr:145 max:172 slept:9.0 weight:165.4lbs shoes: Asics Gel Trainers (4)

Champion Loop with Rambo hill and stairs.
Didn't do the UofA stairs as they were pretty icy.
Icy run all around.

Thursday Mar 26, 2015 #

10 AM

Cycling - Trainer (fluid) (Long Bike) 3:00:00 [3] *** 98.29 km (1:50 / km)
ahr:130 max:155 slept:4.0 weight:165.6lbs

Avg Power: 167 W
Max Power: 254 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 170 W
Intensity Factor (IF): 0.782
Training Stress Score (TSS): 182.7
FTP Setting: 218 W
Work: 1,803 kJ
RPM average: 89

30 min w.u.
12 min of ILT drills
1 x 33 min at 75% FTP (131 hr, 86 rpm, 174 watt) + 5 min
2 x 16:30 at 80-85% FTP (135 hr, 90 rpm, 178 watt) + 5 min spin
4 x 8 min at 85-95% FTP (144 hr, 94 rpm, 194 watt) + 2 min spin
15 min at IM pace (136, 87 RPM, 170 watt)

Legs sluggish to start. The last set of 8 minutes was harder than I thought.
I did a good job of maintaining the right effort throughout though, so I just must be tired.

1 bottle of NUUN
1 bottle of 1/2 and 1/2 (NUUN and Perform)
1 bottle of Perform
1 gel
1 bar.

1 PM

Run - outside (Transition Run) 38:03 [4] ** 7.42 km (5:08 / km) +66m 4:55 / km
ahr:149 max:163 shoes: Salomon Cross 3 #1

5 min at quick pace
25 min at steady race pace
10 min easier pace.

Adductors and L quad started to cramp as I was heading home.
The last 10 minutes were harder than I wanted.
2 PM

Swim - pool warm up/down (Swim Down) 40:00 [1] * 1.8 km (22:13 / km)

Easy swim down,
6 x 250, odd E / Evens Form + 300 pull with Paddles and buoys.

Mentally tough to get to the pool, but I knew I had to go right away or I wouldn't. I also knew that I need to swim down.

Tuesday Mar 24, 2015 #

8 AM

Cycling - Trainer (fluid) (4 x 10 min VO2) 2:25:00 [4] **** 71.47 km (2:02 / km)
ahr:131 max:158 slept:8.0 weight:166.4lbs

Avg Power: 171 W
Max Power: 397 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.825
Training Stress Score (TSS): 163.9
FTP Setting: 218 W
Work: 1,487 kJ
Cadence average: 90

60 min w.u.
4 x 10 min at 95-100% FTP (143-151 hr, 93-96 cad, 215-224 watt) + 5 min recovery spin
25 min at IMP (133 hr, 86 cad, 170 w)

Tough set, able to push it on the last rep.
11 AM

Run - outside (Transition Run) 40:25 [3] ** 7.41 km (5:27 / km) +66m 5:13 / km
ahr:148 max:162 shoes: Salomon Cross 3 #1

40 min loop, pushed it a bit on this one.

8:50, 8:50, 8:45, 8:45 mile splits.

Monday Mar 23, 2015 #

5 AM

Swim - pool (Best Average 100s) 45:00 [4] **** 2.5 km (18:00 / km)
slept:8.0 weight:168.8lbs

400 w.u.
6 x 100 on 1:55 (hold 1:28s)
300 pull
4 x 100 on 1:50 (hold (1:26)
300 pull
2 x 100 on 1:45 (hold 1:24)
300 pull

felt good on this. Focus on high elbow pull
3 PM

Strength, Core, Stretch (Upper) 20:00 [2]

Upper body work at work.

Sunday Mar 22, 2015 #

5 AM

Swim - pool (easy swim) 30:00 [1] * 1.2 km (25:00 / km)
slept:7.0

was going to do 2 x 1000 swim but I was tired and I got bored.

Saturday Mar 21, 2015 #

9 AM

Unspecified (Rock Climb Hike) 2:00:00 [2] *** +304m

Hike up to Bear Sprit.
Hike down from Bear Spirit
With climbing gear backpack.
Rocky terrain.

Friday Mar 20, 2015 #

8 AM

Cycling - Trainer (fluid) (LONG BIKE) 3:00:00 [3] *** 89.11 km (2:01 / km)
ahr:129 max:157 weight:167lbs

Avg Power: 170 W
Max Power: 294 W
Max Avg Power (20 min): 186 W
Normalized Power (NP): 174 W
Intensity Factor (IF): 0.799
Training Stress Score (TSS): 190.7
FTP Setting: 218 W
Work: 1,828 kJ


20 min VG w.u.
32 min ILT
32 min varying speeds.
2 x 33 min at 75% FTP (129 hr, 88 cad, 177 w)
17:30 min at 80-85% FTP (139 hr, 91 cad, 191 w)
2 x 8:30 min at 85% FTP (140 hr, 92 cad, 194 w)

11 AM

Run - Treadmill (Transition Run) 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Asics Gel Trainers (4)

Run at GARC.
Snowed all morning.
Stopped 10 min too soon.

Thursday Mar 19, 2015 #

5 AM

Swim - pool (12 x 200) 1:00:00 [3] *** 3.2 km (18:45 / km)

2 x 200 w.u.
12 x 200 on 3:40 holding 3:13 down to 3:06s.
2 x 200 w.d.

Felt ok on this. Out of sync with strokes and breathing.
18-20 s/25m

Tuesday Mar 17, 2015 #

8 AM

Cycling - Trainer (fluid) 2:00:00 [4]

10 AM

Run - outside (Transition Run) 38:00 [3] 7.4 km (5:08 / km)
shoes: Asics Gel Trainers (4)

Sunday Mar 15, 2015 #

8 AM

Run - outside long (champion loop) 1:36:00 [3] 15.0 km (6:24 / km)
slept:4.0 shoes: Asics Gel Trainers (4)

Saturday Mar 14, 2015 #

8 AM

Cycling - Trainer (fluid) (Long Bike) 3:00:00 [4] *** 89.14 km (2:01 / km)
ahr:134 max:157 slept:7.5 weight:167lbs

Avg Power: 170 W
Max Power: 262 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.801
Training Stress Score (TSS): 191.8
FTP Setting: 218 W
Work: 1,836 kJ

20 Pyramid
16 min ILT
16 min Builds
2 x 33 min at 75% FTP+ 3 min spin. [134 hr, 87 cad, 173 watt]
2 x 17:30 min at 85% FTP + 2:30 min spin [145 hr, 90 cad, 193 watt]
16 min at IMP [143 hr, 89 cad, 183 watt]

Left medial quad sore after, for the rest of the day.
Slow to get going, but was pretty good once I was going
11 AM

Run - outside (TRANSITION RUN) 40:00 [3] * 7.0 mi (5:43 / mi)
shoes: Asics Gel Trainers (4)

Easy run with Barb after bike.

Friday Mar 13, 2015 #

5 AM

Swim - pool 15:00 [0] * 0.5 km (30:00 / km)

Meet Thiessen for a swim in the morning.

Thursday Mar 12, 2015 #

5 AM

Strength, Core, Stretch (Legs) 30:00 [3]
slept:6.0

leg squat machine
Quads
ham curls
deadlifts

Foam roll and some stretching.
5 PM

Cycling - Trainer (fluid) (Power-Based Steady State ) 1:00:00 [4] *** 29.09 km (2:04 / km)
ahr:128 max:151

Avg Power: 168 W
Max Power: 304 W
Max Avg Power (20 min): 178 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.804
Training Stress Score (TSS): 63.9
FTP Setting: 218 W
Work: 602 kJ

20 min w.u.
4 sets of:
3 min at 80–85% power [193 w]
2 min at 95–100% power [222 w]
3 min at 50% power
2 min at 60% power
6 PM

Run - outside (TRANSITION RUN) 39:48 [2] * 6.85 km (5:49 / km)
shoes: Asics Gel Trainers (4)

Transition Run off the bike with Barb.
Didn't dress warm enough.

Wednesday Mar 11, 2015 #

8 AM

Cycling - Trainer (fluid) (Technique Spin) 1:30:00 [2] ** 43.12 km (2:05 / km)
ahr:130 max:152 slept:8.0 weight:166.4lbs

Avg Power: 162 W
Max Power: 289 W
Max Avg Power (20 min): 184 W
Normalized Power (NP): 168 W
Intensity Factor (IF): 0.772
Training Stress Score (TSS): 88.7
FTP Setting: 218 W
Work: 873 kJ


30 min at IM pace
4 x 3 min ILT + 1 min spin
4 x 3 min Build + 1 min spin
10 min spin
4 PM

Swim - pool (3 x 1000) 1:00:00 [2] 3.0 km (20:00 / km)

3 x 1000 easy swim.
Holding about 6:40-6:45 pace for the 400s

Calves cramped at the end.
Had to stop lots to fix goggles. >:(

Tuesday Mar 10, 2015 #

8 AM

Cycling - Trainer (fluid) (3 x 12 VO2) 2:00:00 [4] *** 59.39 km (2:01 / km)
ahr:134 max:159 slept:5.0 weight:168lbs

Avg Power: 171 W
Max Power: 395 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.824
Training Stress Score (TSS): 135.3
FTP Setting: 218 W
Work: 1,230 kJ

30 min w.u.
5 x 15/45 second builds
3 x 12 min at 100% FTP + 5 min recovery
(212 watt avg, 150 HR, 94 cad)
4 min spin
30 min steady (try to hold 160 watt).

Good set even though I was tired from night shift. Had to force myself on the bike but was good once I did.
Legs were lactic on the 3 x12s, but I made it..
11 AM

Run - outside (Transition Run) 40:10 [2] ** 7.4 km (5:26 / km) +70m 5:11 / km
ahr:144 max:165 shoes: Asics Gel Trainers (4)

Easy Run after the bike.
Didn't get going right away but I felt good on this.

Sunday Mar 8, 2015 #

9 AM

Run - outside long 2:07:00 [3] *** 20.2 km (6:17 / km)
ahr:133 max:160 slept:8.5 weight:167.9lbs shoes: Asics Gel Trainers (4)

Run from Kinsmen to Equine to dog park and around and back.

Saturday Mar 7, 2015 #

5 AM

Run - Treadmill 30:00 [2] * 3.1 mi (9:41 / mi)
shoes: Asics Gel Trainers (4)

6.2, 2.5% incline easy run to loosen legs. Still sore from weights on Thursday.

Strength, Core, Stretch 20:00 [2] **
slept:7.5

Lat pull downs (2 x 25)
Seated row (2 x 25)
leg extensions
single leg ham curls

Bolts
Donkey Kicks
Hydrants.

Friday Mar 6, 2015 #

5 AM

Swim - pool (Best Average 100s) 45:00 [4] *** 2.5 km (18:00 / km)
slept:7.0 weight:168lbs

400 w.u.
6 x 100 B.A on 1:55 (1:29s)
300 pull w paddles and buoys
4 x 100 B.A. on 1:55 (1:28s)
300 pull w paddles and buoys
2 x 100 B.A. on 1:55 (1:27s)
300 pull w paddles and buoys.

Very tired this morning, legs sore from yesterday's workout.

Thursday Mar 5, 2015 #

5 AM

Strength, Core, Stretch 30:00 [3] ***

lunge matrix, (3/5)
Suitcase squats
Deadlifts.
Bolts.

Legs were twitchy on the 45 degree reverse lunge
7 AM

Cycling - Trainer (fluid) long (2 x 36 (85% + 3 x 9 (95%)) 3:00:00 [3] *** 89.75 km (2:00 / km)
ahr:134 max:156 slept:7.5 weight:166.2lbs

Avg Power: 174 W
Max Power: 292 W
Max Avg Power (20 min): 197 W
Normalized Power (NP): 178 W
Intensity Factor (IF): 0.818
Training Stress Score (TSS): 200.2
FTP Setting: 218 W
Work: 1,881 kJ

175.6 - 166.2 lbs
3 bottles IMP
2 bars

20 min increase gear
30 min VG and ILT work
2 x 36 min at 75-85% FTP + 4 min recovery spin
(135 hr, 87 cad, 178 watt)
3 x 9 min at 90-100% FTP + 3 min recovery spin
(148-151 HR, 93 cad, 202-209 watt)
15 min w.d.

Legs hurt on this, but I was able to maintain watts and finish.
May need to do another FTP test..... :(
11 AM

Run - outside (Transition Run) 41:43 [3] ** 7.41 mi (5:38 / mi) +69m 5:28 / mi
ahr:147 max:158 shoes: Asics Gel Trainers (4)

Tried to run easy and keep cadence high on this.
Probably pushed a bit too hard, but I felt good during the run.

After, my left quad was twitch and tight. Probably from the weights?

Wednesday Mar 4, 2015 #

5 AM

Swim - pool (IM work) 40:00 [3] *** 2.0 km (20:00 / km)

200 drill + 50 kick of each stroke
8 x 100 IM, 4 drill, 4 floating 25 effort.
200 IM w.d.

Form strokes are bad. I need to work technique on these.
Was good to do something other than free.
5 PM

Run - Treadmill (Easy Run) 40:00 [2] ** 4.1 mi (9:45 / mi)
slept:7.0 weight:169lbs shoes: Asics Gel Trainers (4)

6.1, increase to 6.4 every 10 min.
2.5% incline.

Great run, felt awesome.

Tuesday Mar 3, 2015 #

10 AM

Cycling - Trainer (fluid) (V02 Set, 3 x 10) 1:30:00 [4] *** 44.38 km (2:02 / km)
ahr:131 max:160 slept:8.0 weight:169lbs

Avg Power: 177 W
Max Power: 388 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 189 W
Intensity Factor (IF): 0.869
Training Stress Score (TSS): 112.5
FTP Setting: 218 W
Work: 953 kJ

30 min w.u.
5 x (15 + 45 recovery bursts)
3 x 10 min at 100% FTP + 5 min recovery spin
(228 watts, 155-160 HR, 95 cadence)
10 min easy spin.

Legs are sore and tired but I managed to push through this one and hold on.
**Compare with , Feb 3, 2015**

Monday Mar 2, 2015 #

3 PM

Swim - pool (12 x 200) 1:00:00 [3] ** 3.0 km (20:00 / km)

2 x 200 w.u.
12 x 200 on 3:40 holding 3:12-3:07
1 x 200 w.d.

Felt pretty good and smooth on this. Tried to go out smooth and even pace or descend this set.

Sunday Mar 1, 2015 #

9 AM

Run - outside (Long Run) 1:50:45 [2] *** 17.9 km (6:11 / km) +130m 5:58 / km
slept:7.0 weight:168.8lbs shoes: Asics Gel Trainers (4)

Long Run outside from home with Barb.
Snow and ice.
11 AM

Cycling - Trainer (fluid) (Recovery Spin) 30:00 [1] * 13.9 km (2:09 / km)

Recovery spin after the run.

« Earlier | Later »