Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 9, 2014:

	activity	#	time	miles		km		+m
	Cycling - Trainer (fluid)	1	2:20:00	43.37	(3:14)	69.8	(2:00)
	XC skiing - classic	1	1:27:17	7.77	(11:14)	12.5	(6:59)	108
	Strength, Core, Stretch	2	50:00
	Cycling - trainer (gym)	1	45:00	12.43	(3:37)	20.0	(2:15)
	Swim - pool	1	40:00	2.0	(20:00)	3.22	(12:26)
	Run - outside	1	38:00	4.02	(9:27)	6.47	(5:52)	44
	Rowing - C2	1	30:00	2.17	(13:48)	3.5	(8:34)
	Crossfit	2	12:00
	Total	9	7:22:17	71.76		115.49		152
averages - sleep:6.7 rhr:58 weight:170.2lbs

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Saturday Feb 8, 2014 #

1 PM

XC skiing - classic race (BIRKIE 13 km) 1:27:17 [4] **** 12.5 km (6:59 / km) +108m 6:42 / km
ahr:143 max:159 slept:5.0

COLD! No warm up before, just straight into the race.
10/26 in age group, 66 overall.

Technique let me down, need to practice.. More than twice before a race.
Next time.

Friday Feb 7, 2014 #

8 AM

Cycling - Trainer (fluid) long (3 x 18 + 3 x 9 min) 2:20:00 [4] **** 69.8 km (2:00 / km)
rhr:58 slept:8.0 weight:170.2lbs

NUTRITION:
-5.2 lbs loss in 2:20:00
-3 x 610 ml bottles (2 NUUN, 1 IMP), 3 gels =.......total CHO intake

18 min set goals: 90 rpm, 192-194 w avg,
9 min set goals: 90+ rpm, 200-210 w avg.

Avg Power: 184 W
Max Power: 305 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 189 W
Intensity Factor (IF): 0.944
Training Stress Score (TSS): 206.8
Work: 1,546 kJ

10 AM

Run - outside (TRANSITION RUN) 38:00 [3] ** 6.47 km (5:52 / km) +44m 5:41 / km
ahr:148 max:165 shoes: Gel Nimbus 13 (#2) Asics

Quick run after the bike. Was really cold to start, I almost turned around.
Pushed through and glad I did. HR was high to start so I really tried to slow down.
Focus on landing under the body and not "duck" foot running. (was watching my footprints).

Thursday Feb 6, 2014 #

5 AM

Rowing - C2 intervals (10 x 250 m ) 30:00 [4] *** 3.5 km (8:34 / km)

Damper set at 6, 134 resistance
1000 m row to warm up (2:30 / 500 m average)
10 x 250 m with 1:00 rest (2:00 / 500 m avg)

New to rowing but this is a good benchmark set.

6 AM

Strength, Core, Stretch 25:00 [3] **

1. 10 x 2 strict press (95 lbs down to 65 lbs)

2.
-strict pull ups
-weighted dips (12.5 lb)
-supine TRX pull ups
-band pull aparts

Wednesday Feb 5, 2014 #

5 AM

Cycling - trainer (gym) (SPRINTS) 45:00 [5] **** 20.0 km (2:15 / km)
slept:7.0

10 min spin
10 min bigger gear
3 x 10 sec sprint + 50 sec recover (level 15, try to hold 120 rpm)
3 x 20 sec sprint + 40 sec recover
3 x 30 sec sprint + 30 sec recover.
2 minutes between sets.
-was supposed to do the set twice
10 min w.d. spin.

Good to do a sprint session.

6 AM

Crossfit (MET CON) 5:00 [4] **

50-40-30-20-10 reps of:

DU
sit ups.

Tuesday Feb 4, 2014 #

2 PM

Strength, Core, Stretch (GHD work) 10:00 [2] **

-GHD developer
-extensions
-raises
-Hypers

2 sets of each, 30 seconds per set. 45 seconds rest.
low back fatigued quickly. Need to do more of this.

Strength, Core, Stretch (5 x 3 Back squats) 15:00 [4] ****

5 sets of 225 lbs.
Focus on form and not going too low so that my low back rounds out

Crossfit 7:00 [4] *****

7 min AMRAP of:
7 hang cleans, 115 lbs
7 burpees.

Good to do some work that I taste copper. Haven't done that in a while.
115 lbs was tough.

3 PM

Swim - pool (MACCA 50s) 40:00 [4] **** 2.0 mi (20:00 / mi)

Best Macca 50's to date.
Barely stopped to break.
Swam with Jason.
55 second interval (45 on slow ones, 39 on fast)

-I think only going on 39 was a good choice. Managed to finish strong and smooth

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