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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Cycling - Trainer (fluid)11 10:56:19 175.05 281.72
  Swim - pool11 9:20:00 17.55(31:54) 28.25(19:49)
  Run - Treadmill8 6:07:15 36.6(10:02) 58.9(6:14)
  Strength, Core, Stretch7 3:55:00
  XC skiing - classic2 50:49 5.08(10:00) 8.18(6:13)
  Unspecified1 45:00 2.88(15:37) 4.64(9:43)
  Physio, Chiro, IMS..1 40:00
  Total41 32:34:23 237.17 381.68
  [1-5]39 31:09:23
averages - sleep:6 weight:169lbs

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Monday Dec 31, 2018 #

5 AM

Run - Treadmill 40:03 [2] * 4.0 mi (10:01 / mi)
ahr:143 max:147 shoes: On Cloud 1 Black/Grey

6 AM

Strength, Core, Stretch (Weakness Focus) 20:00 [3] ***

Single leg deadlift, calf raise, psoas, monster walk.
8 AM

Swim - pool (Macca 50s) 45:00 [4] *** 2.3 km (19:34 / km)

w.u.
4 x 4 x 50, 4th fast
4 x 3 x 50, 3rd fast
4 x 2 x 50, 2nd fast
4 x 1 x 50, all fast.
(50's on 1:00 send off interval)
w.d.

Only held 39-41" for the fast 50s.
Send off time was 5-20" rest, or 1:00 for the last set.
300 pull w.d

Sunday Dec 30, 2018 #

Cycling - Trainer (fluid) (PPF Strength Endurance) 1:00:03 [4] *** 18.1 mi (3:19 / mi)
ahr:141 max:163

w/u 10'
3 x 4' build
MS - 2-4 sets of:
2' @ 70 rpm
2' @ 60 rpm
1' @ 50 rpm
2' @ 60 rpm
2' @ 70 rpm
4' easy, high rpm recovery

did 2 and a half sets.

Legs felt tired today. Back to back rides, and still out of shape. Strength endurance rides will be key throughout winter

Saturday Dec 29, 2018 #

Cycling - Trainer (fluid) 1:03:00 [3] *** 28.4 km (2:13 / km)

15' w.u.
8*(2/1/2' of 90/100/110 RPM)
10' w.d.

All in small ring.
155/200/212 watt average for the set.
5 AM

Swim - pool 1:05:00 [1] * 3.3 km (19:42 / km)

600 e
1000 kick
4 x 4 x 50 IM order drill
3 x 100 IM , focus on k/e turn
3 PM

XC skiing - classic 22:42 [2] ** 2.2 mi (10:19 / mi)
ahr:126 max:166

Classic XC ski practice at Capilano

Friday Dec 28, 2018 #

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

Weights at work. Barbell exercises and other stuff.

Thursday Dec 27, 2018 #

6 AM

Cycling - Trainer (fluid) (Trainer Buildup 5) 1:00:02 [4] **** 27.9 km (2:09 / km)
ahr:141 max:163

w/u 5' gradually increasing resistance, then
2x 90" high PZ 4 - 45" easy
m/s
5x 30" PZ 5 - 1' easy
5' low PZ 5 - 2' RI
6' mid PZ 4 - 2' RI
7' high PZ 3
5x 30" PZ 5 - 1' easy
c/d to complete total time

Felt ok. Started easy and went by feel to see if I could put in harder efforts.
Aimed for 260/225/205 for the mid set, & 280-300+ on the 30" Z6 efforts.

Monday Dec 24, 2018 #

5 AM

Swim - pool 20:00 [1] 1.0 km (20:00 / km)

failed swim
8 AM

Cycling - Trainer (fluid) 10:00 [1] 2.65 mi (3:46 / mi)

Failed PPF endurance

Sunday Dec 23, 2018 #

5 AM

Swim - pool 1:00:00 [2] ** 3.2 km (18:45 / km)

3 x 200 e
3 x 200 pull w paddles & band
1200 kick w flippers.
8 x 50 floating IM
16 x 25 y swim & drill

Saturday Dec 22, 2018 #

Strength, Core, Stretch 50:00 [3] ***

Weights, stretcing, Prehab, Core
5 AM

Run - Treadmill 55:00 [1] * 5.5 mi (10:00 / mi)
ahr:142 max:146 shoes: On Cloud 1 Black/Grey

2 PM

Cycling - Trainer (fluid) (Trainer Buildup 4) 1:00:02 [4] *****
ahr:139 max:165

w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time

Legs tired from weights this morning a bit. I'm still going by feel and not intending to get in Z6 . I'd it happens, great

Friday Dec 21, 2018 #

5 AM

Swim - pool 1:00:00 [2] ** 3.2 km (18:45 / km)

400 k/e warmup
500 kick w flippers
4 x 4 x 50 , pull & IM mix
2 x
2x 50 t
2 x 100 e tempo
4 x 100 e pull, last 100 swim
100 w.d.

Thursday Dec 20, 2018 #

Cycling - Trainer (fluid) (Freddy Kinetic 04) 1:15:00 [2] *** 22.1 mi (3:24 / mi)
ahr:135 max:150

Interval 1: 10-minute easy warm up
interval 2: 25-minute Endurance Miles (EM)* pace
Interval 3: 5-minute easy spinning
interval 4: 25-minute Endurance Miles (EM) pace
Interval 5: 5-minute easy spinning

Wednesday Dec 19, 2018 #

Run - Treadmill 51:15 [1] * 5.1 mi (10:03 / mi)
ahr:141 max:145 shoes: On Cloud 1 Black/Grey

6 AM

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

Machine weights

Tuesday Dec 18, 2018 #

5 AM

Swim - pool (300s) 45:00 [3] ** 2.5 km (18:00 / km)

400 e w.u.
7 x 300 e as: pull, flippers, swim

Monday Dec 17, 2018 #

Cycling - Trainer (fluid) (Trainer Buildup 3) 1:03:05 [4] **** 19.0 mi (3:19 / mi)
ahr:153 max:163

w/u 5-10' increasing gear every 1-2'
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time

Saturday Dec 15, 2018 #

5 AM

Run - Treadmill 50:00 [1] * 5.0 mi (10:00 / mi)
ahr:140 max:146 shoes: On Cloud 1 Black/Grey

50 min at 5.8 at 2.5%
6 AM

Strength, Core, Stretch 45:00 [3]

Weights, stretching, etc. Focus on upper body

Friday Dec 14, 2018 #

5 AM

Swim - pool 1:00:00 [3] *** 3.1 km (19:21 / km)

200 e & 200 t w.u.

6 x 50m Freestyle Swim (drill/swim)
6 x 50m Freestyle Swim (kick/swim)

1 x 400m Freestyle Swim (6:08)
1 x 200m Backstroke Swim (3:20)
400m Freestyle Swim (6:03)
2 x 100m IM Swim
1 x 400m Freestyle pull w paddles (5:55)

200m IM kick
1 x 200m Freestyle Swim (Easy)

Thursday Dec 13, 2018 #

8 AM

Cycling - Trainer (fluid) (Freddy Kinetic 03) 1:15:00 [3] *** 22.3 mi (3:22 / mi)
ahr:134 max:163

interval 1: 15-minute easy warm up
intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times for a total work set of 40 minutes)
Interval 10: 5-minute cool down


30" in 7th gear, big ring.
Recovery in 7th gear, small ring.
Tried to push 360-380 watts.

Wednesday Dec 12, 2018 #

5 AM

Run - Treadmill 45:45 [1] * 4.5 mi (10:10 / mi)
ahr:136 max:145 shoes: On Cloud 1 Black/Grey

6 AM

Strength, Core, Stretch 15:00 [3] **

TRX and shoulder work

Tuesday Dec 11, 2018 #

5 AM

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

500 kick w flippers
400 e, 3-4 kicks off every wall
300 pull
200 iM drill
100 e ping pong drill

10 x 25 y drill
10 x 25 t drill

Monday Dec 10, 2018 #

5 AM

Run - Treadmill 45:11 [1] * 4.5 mi (10:02 / mi)
ahr:138 max:143 shoes: On Cloud 1 Black/Grey

45' at 2.4% and 5.8 mph

Running slow seems to be starting to pay off.
HR was lower so I think I'm almost recovered from Kona
6 AM

Strength, Core, Stretch 15:00 [2] ***

Weakness focus, shoulders and psoas work

Sunday Dec 9, 2018 #

5 AM

Swim - pool 1:00:00 [3] ** 2.25 km (26:40 / km)

4 x 200 each drill
200 IM swim
4 x 200 each kick
200 pull w band
8 x 25 break outs
50 wd
10 AM

Cycling - Trainer (fluid) (PPF Strength Endurance 1) 1:00:00 [4] *** 17.9 mi (3:21 / mi)
ahr:138 max:160

w/u 10'
3 x 4' build
MS - 2-4 sets of:
2' @ 70 rpm
2' @ 60 rpm
1' @ 50 rpm
2' @ 60 rpm
2' @ 70 rpm
4' easy, high rpm recovery

did 2 rounds and 2 minutes of 70 rpm of a 3rd set.
Legs still sore, but much better.

Saturday Dec 8, 2018 #

5 AM

Swim - pool (30 x 100s) 55:00 [3] *** 3.1 km (17:45 / km)

400 w.u
30 x 100s as 2 free + 1 IM.
Free on 1:40, IM on 1:50.

Only able to do 27 x 100s again.
Got super tired , but still a good set. I will get better on these .
Able to hold 1:28-1:32
11 AM

XC skiing - classic 28:07 [2] *** 2.88 mi (9:46 / mi)

first classic XC ski of the year

Friday Dec 7, 2018 #

9 AM

Run - Treadmill 40:01 [1] * 4.0 mi (10:00 / mi)
ahr:145 max:151 shoes: On Cloud 1 Black/Grey

10 AM

Unspecified 45:00 [0] * 2.88 mi (15:37 / mi)
shoes: On Cloud 1 Black/Grey

Easy walk on treadmill after the run

Thursday Dec 6, 2018 #

8 AM

Cycling - Trainer (fluid) (Freddy Kinetic 2) 1:10:07 [3] ** 20.0 mi (3:30 / mi)
ahr:140 max:150

30 min w.u. in 3rd gear. Interval 1: 20-minute SLD, big gear
interval 2: 10-minutes zone 2-3 at 100 RPM cadence
interval 3: 10-minutes zone 2-3 at 90 RPM cadence
interval 4: 10-minutes zone 2-3 at 100 RPM cadence
Interval 5: 15-minute cool down, SLF

Legs Still sore, deep fatigue.
Done in small chain Ring, aimed for 170-180 watts.

Tuesday Dec 4, 2018 #

8 AM

Physio, Chiro, IMS.. 40:00 [0]

Body Restoration
12 PM

Cycling - Trainer (fluid) (Trainer Buildup 2) 1:00:00 [3] *** 29.0 km (2:04 / km)
slept:5.0 weight:169lbs

w/u 15' easy spin, PZ 2-3
m/s 2x
(10, 20, 30, 40, 50, 60" @ PZ 6+ with 30" RI between each), 2' RI, then
8' high PZ 4, starting at 85 rpm increasing by 5 rpm every 2', 2' RI
c/d to complete total time (20 min)

Sunday Dec 2, 2018 #

5 AM

Swim - pool (IM Work) 45:00 [1] ** 2.3 km (19:34 / km)
slept:7.0

10' e with 3-4 y kicks off every wall
10' e pull w paddles
4 x (50k/50t/50e)
4 x (100 IM + 25 kick)

Saturday Dec 1, 2018 #

5 AM

Run - Treadmill 40:00 [1] * 4.0 mi (10:00 / mi)
ahr:140 max:143 shoes: On Cloud 1 Black/Grey

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