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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Dec 15, 2013:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 3:00:00 53.38(3:22) 85.9(2:06)
  Cycling - trainer (gym)2 1:33:07 16.16 26.0
  Strength, Core, Stretch1 30:00
  Swim - pool1 30:00 0.93(32:11) 1.5(20:00)
  Crossfit1 10:00
  Total7 5:43:07 70.46 113.4
averages - sleep:8 weight:168.4lbs

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MoTuWeThFrSaSu

Sunday Dec 15, 2013 #

9 AM

Cycling - Trainer (fluid) (THRESHOLD LADDERS) 1:30:00 [4] *** 43.47 km (2:04 / km)
ahr:141 max:169

4 sets of Threshold Ladders, 1st one was more of a warm up.
Goal: 4w/kg / 220 w / 180 watt goals for the 1/3/5

Avg Power: 178 W
Max Power: 328 W
Max Avg Power (20 min): 204 W
Normalized Power (NP): 188 W
Intensity Factor (IF): 0.938
Training Stress Score (TSS): 131.2

Saturday Dec 14, 2013 #

9 AM

Cycling - Trainer (fluid) (3 x 15 min) 1:30:00 [3] *** 42.43 km (2:07 / km)
ahr:137 max:154 slept:8.0 weight:168.8lbs


Avg Power: 168 W
Max Power: 224 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 171 W
Intensity Factor (IF): 0.855
Training Stress Score (TSS): 108.9

172.1 - 168.8 + 1.5 = 4.3 lb loss over 1.5 hrs

30 min spin w.u.
3x15 min at 90-100% FTP with 5 min recovery spin.

Wednesday Dec 11, 2013 #

10 AM

Cycling - trainer (gym) 1:00:07 [3] 26.0 km (2:19 / km)
weight:168lbs (sick)

30 min w.u.
7 rounds of:
2 min bigger gear/1 min recovery spin.

Out of breath during w.u.
Took it easy otherwise.
11 AM

Strength, Core, Stretch 30:00 [2]
(sick)

Back squats, 5 rounds (up to 125 lbs)
Single leg lunges with elevated leg
single leg ham string curls
Supermans and planks
Stretching
12 PM

Swim - pool (KICK work) 30:00 [3] 1.5 km (20:00 / km)
(sick)

4 x 250 with flippers (2 free , 2 fly)
200 T kick
300 T/E kick mix


Tuesday Dec 10, 2013 #

11 AM

Cycling - trainer (gym) 33:00 [1]
(sick)

Easy spin,
recovering from being sick.
12 PM

Crossfit 10:00 [2]
(sick)

50-40-30-20-10 reps of

sit ups
single skips

Didn't do double unders.

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