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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Cycling - Trainer (fluid)11 13:42:05 196.87 316.83
  Swim - pool10 8:36:00 14.73 23.7
  Run - outside7 5:29:35 35.48(9:17) 57.1(5:46)
  Strength, Core, Stretch7 4:44:00
  XC skiing - classic3 2:48:13 15.51(10:51) 24.96(6:44) 84
  Run - Treadmill3 1:55:00 12.01(9:35) 19.33(5:57)
  Crossfit1 30:00
  Physio, Chiro, IMS..1 30:00
  Total43 38:14:53 274.6 441.92 84
  [1-5]41 37:14:53
averages - sleep:7 weight:167.2lbs

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Thursday Dec 31, 2015 #

5 AM

Swim - pool 1:00:00 [2] 3.3 km (18:11 / km)

6 x 300s (mix of swim, pull, pull w paddles.
8 AM

Cycling - Trainer (fluid) (Easy MZ2 spin) 1:30:00 [2] * 25.1 mi (3:35 / mi)
ahr:115 max:140

133 w avg 174 w max

Tuesday Dec 29, 2015 #

11 AM

XC skiing - classic (Base Build XC ski classic) 1:26:02 [3] ** 8.49 mi (10:08 / mi)
ahr:146 max:165

3 laps of Wagon loop at SWC.
Getting better

Monday Dec 28, 2015 #

8 AM

Run - outside 46:09 [2] * 5.13 mi (9:00 / mi)
ahr:146 max:165 shoes: Salomon Cross 3 #1

45-50 min loop

Sunday Dec 27, 2015 #

5 AM

Swim - pool 1:15:00 [3] 3.3 km (22:44 / km)

400 e
2 x (2 x 100 e drill, 4 x 50 kick)
2 x 400 on 7:00 (6:24, 6:20)
12 x 50 T on 1:10 (55-53)
6 x 100 k on 2:00 (1:43)
100 w.d.
9 AM

Cycling - Trainer (fluid) (Threshold Ladders) 1:15:00 [4] *** 35.0 km (2:09 / km)
ahr:132 max:156


Avg Power: 155 W
Max Power: 284 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 165 W
Intensity Factor (IF): 0.756
Training Stress Score (TSS): 69.9
FTP Setting: 218 W
Work: 688 kJ

3 x [230/200/170 watts for 1/3/5 minutes].

Saturday Dec 26, 2015 #

6 PM

Cycling - Trainer (fluid) (Recovery Spin) 1:05:00 [2] * 26.51 km (2:27 / km)
ahr:112 max:119

Avg Power: 130 W
Max Power: 176 W
Max Avg Power (20 min): 133 W
Normalized Power (NP): 130 W
Intensity Factor (IF): 0.595
Training Stress Score (TSS): 35.0
FTP Setting: 218 W
Work: 467 kJ

Friday Dec 25, 2015 #

5 AM

Run - outside (Recovery Run) 48:08 [2] ** 8.37 km (5:45 / km)
shoes: Salomon Cross 3 #1

Felt good and controlled.

Thursday Dec 24, 2015 #

5 AM

Swim - pool (8 x 200) 45:00 [3] ** 2.4 km (18:45 / km)
slept:8.0 weight:169lbs

2 x 200 w.u.
8 x 200 e on 3:40 (hold 3:13-3:09)
2 x 200 pull w paddles w.d.

Felt off. Not smooth today. Tired from last night shift and ski yesterday?
Stroke rate 18/25m.
8 AM

Cycling - Trainer (fluid) (4 x 10' Mid Z2) 1:30:00 [2] ** 41.76 km (2:09 / km)

30 min w.u.
4 x 10' at mid Z2 watts (150, 84 rpm)
(4th gear). 30 s fast spin and 5' recovery after each set

Not the best set. Legs still sluggish from yesterday needles and skiing.

Wednesday Dec 23, 2015 #

8 AM

Physio, Chiro, IMS.. (IMS) 30:00 [0]

Glutes and IT band
11 AM

XC skiing - classic (Technique Focus) 1:06:11 [2] *** 9.3 km (7:07 / km) +84m 6:49 / km
ahr:130 max:146 slept:5.0 weight:170lbs

First good ski of the year, tracks not great though (SWC).
Focus on weight shifting.
Used Waxless skiis.
Good to be outside.

Tuesday Dec 22, 2015 #

8 AM

Strength, Core, Stretch 1:00:00 [3] ***
weight:170lbs

various work.
Core, squats, snatches, glue work.
9 AM

Run - Treadmill 30:00 [2] ** 3.05 mi (9:50 / mi)
shoes: Noosa (1) Asics

Treadmill run, 2.5% incline, 6-6.2 mph
Legs sluggish after weights
10 AM

Swim - pool (mix 200s) 32:00 [1] *

2 x 200 e
6 x 200s (IM, e pull, kick)

Sunday Dec 20, 2015 #

5 AM

Run - Treadmill (LZ2-UZ2) 40:00 [2] ** 4.26 mi (9:23 / mi)
weight:169lbs shoes: Noosa (1) Asics

2.5% incline
10 min w.u.
3 x 5 min UZ2 (6.8-7.0) + 5 min recovery jog (6.0)

A bit sluggish, a bit boring run on treamill
7 AM

Strength, Core, Stretch (Yoga ) 45:00 [1]

Yoga at home in basement

Friday Dec 18, 2015 #

9 AM

Strength, Core, Stretch 30:00 [2] **

3 x:
12 FS (135 lbs)
12 KB swings
...

some other core work, I forget.
3 PM

Cycling - Trainer (fluid) (Long Bike w 3 x 10' LZ3) 1:30:00 [3] ** 26.5 mi (3:24 / mi)
ahr:128 max:153 slept:7.0 weight:166lbs

3x9:30 IM pace w 30" spin
5 min ez recovery spin after each

MIN AVG MAX
Power 0 152 309 W
Heart Rate 66 128 153 bpm
Cadence 6 89 107 rpm
Speed 7.39 17.6 23.0 mph

Thursday Dec 17, 2015 #

5 AM

Cycling - Trainer (fluid) (Easy Spin) 1:30:00 [2] * 38.76 km (2:19 / km)
ahr:110 max:119 slept:7.0 weight:166lbs

Avg Power: 122 W
Max Power: 157 W
Max Avg Power (20 min): 125 W
Normalized Power (NP): 122 W
Intensity Factor (IF): 0.559
Training Stress Score (TSS): 46.6
FTP Setting: 218 W
Work: 656 kJ

Straight ride, keep RPM at low to mid 80s.

Wednesday Dec 16, 2015 #

5 AM

Swim - pool 1:10:00 [3] ** 3.5 km (20:00 / km)

500 e, 300k, 200t, 100y
6 x 200 kick w flippers
12 x 100 mix pull and swim, e & k.

9 AM

Run - outside (EZ Loop w/ add-ons) 48:21 [3] ** 8.4 km (5:45 / km)
slept:8.0 weight:165lbs shoes: Salomon Cross 3 #1

Tuesday Dec 15, 2015 #

5 AM

Cycling - Trainer (fluid) (Threshold Ladders) 1:15:00 [4] *** 34.5 km (2:10 / km)
ahr:137 max:160 weight:163.8lbs

3 x (1/3/5 min + 5 min recovery spin)
Goal watts: 240w, 200w, 180w
11 AM

XC skiing - classic (First XC ski (fail)) 16:00 [1] *** 2.0 km (8:00 / km)

Brutal tracks at Goldbar. Cut it short.
I need lessons

Monday Dec 14, 2015 #

5 AM

Swim - pool (Macca 50s) 1:00:00 [4] 3.0 km (20:00 / km)

Macca 50s and then
10 x 100 pull and swim, e.
9 AM

Run - outside (EZ 50' run) 48:50 [3] ** 5.3 mi (9:13 / mi)
ahr:145 max:161 weight:166lbs shoes: Salomon Cross 3 #1

40 min loop with 2 add ons
12 PM

Strength, Core, Stretch 1:00:00 [3] **

Did some stuff at the gym, can't remember what it was though.
Legs, core, weight machines, deadlifts.
1 arm eccentric pull- down

Sunday Dec 13, 2015 #

10 AM

Run - outside (Easy Run) 48:53 [2] ** 5.28 mi (9:16 / mi)
ahr:143 max:160 shoes: Salomon Cross 3 #1

Regular 50 min loop from home

Saturday Dec 12, 2015 #

12 PM

Cycling - Trainer (fluid) (4 x 6' at Z2) 1:05:02 [3] ** 18.8 mi (3:28 / mi)
ahr:125 max:152

Thursday Dec 10, 2015 #

5 AM

Swim - pool 45:00 [2] 2.2 km (20:27 / km)

mixed 200s
(k, IM, e pull, IM

Wednesday Dec 9, 2015 #

5 AM

Cycling - Trainer (fluid) (4 x (4:30 +0:30)) 1:02:00 [3] **
slept:7.0 weight:167lbs



24 min w.u.
4 x 4:30 at Z2/3 + 30" fast spin
(160, 175, 180, 184 w)
4 min recovery spin after each
9 AM

Strength, Core, Stretch (KB training) 15:00 [3] ****

KB instruction and workout at work.

Tuesday Dec 8, 2015 #

5 AM

Run - Treadmill (Recovery run w Efforts) 45:00 [2] ** 4.7 mi (9:34 / mi)
shoes: Noosa (1) Asics

2.4% incline, 6.0 mph
10 min w.u.
3 sets of 5' faster pace (6.7-7.0) + 5 min recovery jog (6.0)
6 AM

Crossfit (5 x 15/10/5) 30:00 [3] ***

5 sets of:
15 FS, 10 KB swings, 5 strict pull ups

Stretching and other work before and after main set.

Sunday Dec 6, 2015 #

5 AM

Run - outside (Recovery Run) 46:11 [2] ** 4.88 mi (9:28 / mi)
shoes: Salomon Cross 3 #1

7 AM

Swim - pool (100 repeats) 45:00 [2] * 2.0 km (22:30 / km)

10 x 100s hold 1:36-1:38 on 2:00 interval

Saturday Dec 5, 2015 #

5 AM

Swim - pool (100s Easy Technique) 44:00 [2] * 2.2 km (20:00 / km)
slept:7.0

400 e w.u.
400 kick w fippers
200 pull drill
10 x 100 e on 2:00 holding 1:36-1:38s
200 IM w.d
7 AM

Cycling - Trainer (fluid) (Z2 ride) 1:00:00 [2] * 27.0 km (2:13 / km)
ahr:129 max:148

Avg Power: 140 W
Max Power: 203 W
Max Avg Power (20 min): 150 W
Normalized Power (NP): 141 W
Intensity Factor (IF): 0.649
Training Stress Score (TSS): 41.9
FTP Setting: 218 W
Work: 505 kJ

2nd half hour picked up cadence to ride Z2:
133hr, 87rpm, 146w

Friday Dec 4, 2015 #

5 AM

Strength, Core, Stretch (Mobility Work) 30:00 [0]

Thursday Dec 3, 2015 #

Strength, Core, Stretch (Mobility Work) 44:00 [1]

Workout at gym.

Wednesday Dec 2, 2015 #

5 AM

Cycling - Trainer (fluid) (Spin Ups) 1:00:03 [2] *
ahr:113 max:142

w/u 5' Z1
m/s 4x 4.5' Z2, then slowly spin-up to max rpm over 30" (stay relaxed, focused)
c/d until HR in lower Z2

Supposed to have been done yesterday, and only for 30 min. I did a longer warm up, needed it.
Legs were not feeling good on the first rep. Eventually they settled. I probably was going too hard, harder than Z2.

138 w avg
6 AM

Run - outside (Recovery Run) 43:03 [2] * 4.47 mi (9:38 / mi)
ahr:142 max:158 shoes: Salomon Cross 3 #1

Tuesday Dec 1, 2015 #

12 PM

Swim - pool (Recovery swim) 40:00 [1] 1.8 km (22:13 / km)

12x 50 E FS on 1:00
200 E K w fins
400 E FS
300 E P w buoy + paddles
3x 100 as 25 E FS, 25 back, 25 under water, 25 back

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