Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Nov 10, 2013:

activity

time

miles

Cycling - Trainer (fluid)

2:30:03

44.81

(3:21)

72.12

(2:05)

Run - Treadmill

1:31:00

9.01

(10:06)

14.5

(6:17)

Run - outside

1:20:10

8.32

(9:38)

13.39

(5:59)

116

Swim - pool

1:15:00

2.3

(32:37)

3.7

(20:16)

Physio, Chiro, IMS..

1:10:00

Crossfit

53:00

Strength, Core, Stretch

40:00

Total

9:19:13

64.44

103.71

116

[1-5]

8:09:13

averages - sleep:5.7 weight:168.5lbs

3:25

0:00

» now

Sunday Nov 10, 2013 #

8 AM

Run - outside long (LONG RUN) 1:20:10 [3] ** 13.39 km (5:59 / km) +116m 5:44 / km
ahr:145 max:161 slept:7.0 shoes: Gel Nimbus 13 (#2) Asics

First long run outside. Cold out.

Tried to go easy and run light, focusing on tall running and picking up my feet.
Goal was to finish and not feel beat up at the end.
6:00/km average.
Probably needed to go slower.

Saturday Nov 9, 2013 #

6 AM

Crossfit 18:00 [4]

5 rounds of:

15 KB burpees
2 Thursters (95)
1 snatch (95)

Friday Nov 8, 2013 #

6 AM

Swim - pool (MASTERS (broken 400s)) 1:15:00 [3] 3.7 km (20:16 / km)

Swim with Rob and Masters.

2x100 back
1x100 back drill
1x 100 back drill and kick... etc.

6 x 150 e pull as 50 at ankles, 100 pull on :20 R

8 x 50 on :55 (45)
4 x 100 on 1:45 (130)
2 x 200 on 3:15 (300)
400 swim (600)
-all at 400 pace

400 easy warm down.

Good swim. Surprised I was able to hold a constant pace

12 PM

Cycling - Trainer (fluid) (THRESHOLD LADDERS) 1:00:00 [5] *** 28.9 km (2:05 / km)
ahr:143 max:166

Avg Power: 179 W
Max Power: 360 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 195 W
Intensity Factor (IF): 0.976
Training Stress Score (TSS): 95.8
FTP Setting: 200 W

3 sets of threshold ladder set

Last one was tough to hold desired wattage (300, 220, 190)

3 PM

Physio, Chiro, IMS.. 1:10:00 [0]

Massage from Helen

Thursday Nov 7, 2013 #

10 AM

Crossfit 15:00 [3]

10 rounds of:
5 pull ups
10 box jumps

Started off with some lacrosse ball work and range of motion work.

Strength, Core, Stretch 10:00 [1]

Stretching and foam rolling.

Wednesday Nov 6, 2013 #

7 AM

Strength, Core, Stretch 15:00 [2]

core work, rolling, and stretching.
Hamstring flexibility is getting better

6 PM

Run - Treadmill 1:00:00 [3] * 5.8 mi (10:21 / mi)
shoes: Gel Trainers Asics (#3)

Shoes are starting to get bad.
Need to switch them out.
Easy run, 5.6 to 5.8 mph speed.
Legs are still really sore.

Tuesday Nov 5, 2013 #

9 AM

Cycling - Trainer (fluid) intervals (5 x 15 min BUILDS) 1:30:03 [4] **** 43.22 km (2:05 / km)
ahr:136 max:166 slept:5.0 weight:169lbs

Avg Power: 175 W
Max Power: 286 W
Max Avg Power (20 min): 218 W
Normalized Power (NP): 185 W
Intensity Factor (IF): 0.924
Training Stress Score (TSS): 126.3
FTP Setting: 200 W

Legs are really sore from yesterday's crossfit (pistols).
15 min goals: 130, 150, 170, 190, 210 w
15 min actuals: 135, 158, 178, 204, 231 w

Monday Nov 4, 2013 #

8 AM

Run - Treadmill (GENTLE HILLS) 31:00 [3] 3.21 mi (9:39 / mi)
slept:5.0 weight:168lbs shoes: Gel Trainers Asics (#3)

Workout at KSC.
Treadmill run on hill setting. max incline was 3.0%. Speed was at 6.0.

9 AM

Crossfit 20:00 [4] ****

20 min AMRAP:
3 HSPU
8 Pistols
10 Thrusters.

Quads were sore during and after

Strength, Core, Stretch 15:00 [1]

Foam rolling, bands, and stretching

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