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Training Log Archive: OL

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 5:00:00 83.61(3:35) 134.55(2:14)
  Run - Treadmill2 2:15:00 14.08(9:35) 22.66(5:57)
  Run - outside2 1:25:00 8.7(9:46) 14.0(6:04)
  Run - Track1 1:00:00 0.25(4:01:24) 0.4(2:30:00)
  Swim - pool1 1:00:00 1.86(32:11) 3.0(20:00)
  Strength, Core, Stretch1 15:00
  Total10 10:55:00 108.5 174.61
averages - sleep:7.2 weight:170.9lbs

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

9 AM

Run - outside (ENDURANCE ) 1:05:00 [2] 10.0 km (6:30 / km)
ahr:129 max:151 slept:8.0 weight:170lbs shoes: Gel Nimbus 13 (#2) Asics

Supposed to be a up to 45 min run, but since the swim was bad I did a bit more easy running to loosen up.

Running Room Run Project Run, (Group Leader). I led the slow group, averaging 6:15-ish / km.

Calves are twitchy and hypertonic. Need to stretch out or keep up with better nutrition and hydration.

Saturday Feb 9, 2013 #

5 AM

Swim - pool (200's & 100's) 1:00:00 [4] 3.0 km (20:00 / km)
slept:7.0 weight:170lbs

(Supposed to have been done Thursday morning, Feb 07)

2 x 200 e w.u., 16 s/25m
7 x 200 e on 3:30
-Start w 50 hard and add a 50 hard to each 200, then take away a 50 after full 200 hard
(held 3:15 down to 3:01 and back up to 3:08)
200 mix easy

7 x 100
-same as above 200's but add a 25
(held 1:35 down to 1:23 and back up to 1:40.
300 easy

tough set. Haven't swam in a while and it shows. Had to watch my efforts and pace properly to complete this workout, especially the 100's.
7 AM

Run - Track (ROLLING / TECH / CORE) 1:00:00 [3] 0.4 km (2:30:00 / km)
shoes: K-Swiss Kwicky Blade

-Foam roll, lacrosse ball, banding.

-Run technique work (need to get hips under me; need to loosen up Quad Lumbar (QL's); need to open up psoas)

-some core work
10 AM

Run - Treadmill (4 x (1-4-1-2) MIN INTERV.) 1:00:00 [5] 6.32 mi (9:30 / mi)
ahr:159 max:174 shoes: Gel Trainers Asics (#3)

Forgot the order of the intervals (supposed to be 2-1-4-1)

10 min w.u. at 2.0% incline
4 x 1 min fast (8.1) with 1 min walk (143 to 149 HR)
4 x 4 min fast (7.6) with 1 min walk (160 to 164 HR)
4 x 1 min fast (8.2) with 1 min walk (152 to 158 HR)
4 x 2 min fast (7.9) with 1 min walk (161 to 164 HR)

Can't do fast runs as my hamstrings are still pulled and strained. Had to dial back the efforts on the 1:00 intervals. However, the pace seemed good to complete each interval set

Tough Run.

Friday Feb 8, 2013 #

8 AM

Cycling - Trainer (fluid) (BIG GEAR EFFORTS) 1:00:00 [4] 27.0 km (2:13 / km)
ahr:130 max:155 slept:8.0 weight:172lbs

AVGP: 163 W
NP: 177 W
IF: 0.885
TSS: 72.3

-5 min. w.u.
-8 min easy gear spin variations
-5 x (4 min 60 RPM with last minute standing and taking another gear) with 2 minutes recovery spin between
[135 up to 147 for avg hr, 205 up to 221 for avg power]
-10 minutes easy spin

This was supposed to be done tomorrow, but I got the workouts mixed up.
Legs tired but felt good. I didn't have any more gears to take though. Kurt Kinetic Fluid trainer doesn't have a tension cable, only a pressure wheel. Have to turn that up next time.
9 PM

Run - outside tempo (TRANSITION RUN) 20:00 [3] 4.0 km (5:00 / km)
ahr:150 max:160 shoes: Gel Nimbus 13 (#2) Asics

Transition run outside. Weather good, footing decent.
Felt good at the end of the run, although I took too long to get the run going after the bike (about 7 minutes).

Thursday Feb 7, 2013 #

4 PM

Cycling - Trainer (fluid) (70.3 EFFORTS) 1:30:00 [3] 42.0 km (2:09 / km)
ahr:130 max:148

AVGP: 165 W
NP: 170 W
IF: 0.851
TSS: 108

-w.u.
-1 x 15:00 Z3 w 5:00 spin (139 HR, 184 W)
-2 x 10:00 Z3 w 5:00 spin (142 HR, 189 W / 142 HR, 189 W)
-2 x 5:00 Z3 w 5:00 spin (141 HR, 190 W / 139 HR , 190 W)

Tried to hold 185 to 195 watts for the intervals. Felt good. Legs a bit tight from yesterday's run but not too bad.
Holding this wattage seemed easier than last time, with a bit of difficulty on the last 5 min set, but not too bad.

Wednesday Feb 6, 2013 #

10 AM

Run - Treadmill long (LONG w TEMPO) 1:15:00 [3] 7.76 mi (9:40 / mi)
ahr:145 max:166 slept:5.0 weight:171.4lbs shoes: Gel Trainers Asics (#3)

60 min easy run with last 15 min at Tempo pace:
9 and 1's for the first hour (141 avg HR) , 15 min straight tempo (160 avg HR).

Got bored during the first 60 minutes, but I think it was fatigue.
The Tempo felt good.
12 PM

Strength, Core, Stretch 15:00 [3]

OHS and front squat work.
Fairly heavy weight on the OHS.

Monday Feb 4, 2013 #

9 AM

Cycling - Trainer (fluid) long (INDOOR ENDURANCE) 2:30:00 [3] 65.55 km (2:17 / km)
ahr:125 max:163 slept:8.0 weight:171lbs

Long ride on trainer with some 'mixers'.
AGVP: 146
NP:167
TSS: 173
IF: 0.833


Could feel fatigue as the ride got longer, but not that bad.
Had to focus on keeping whatever wattage I chose and sticking to it.
Always knew that 10 watts makes a big difference on rides, but with today's length it was even more important, especially in the latter part of the ride.

motivation video for the week:

http://video.competitor.com/2011/05/triathlon/trai...

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