Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Oct 5, 2014:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	2	7:15:33	126.58	(3:26)	203.71	(2:08)	1041
	Run - outside	2	2:59:58	18.99	(9:29)	30.56	(5:53)	491
	Swim - pool	3	1:48:15	3.23	(33:30)	5.2	(20:49)
	Strength, Core, Stretch	2	1:20:00
	Physio, Chiro, IMS..	1	1:00:00
	Total	10	14:23:46	148.8		239.47		1532
	[1-5]	8	12:43:46
averages - sleep:6.8 weight:163.1lbs

4:06

0:00

» now

Sunday Oct 5, 2014 #

10 AM

Cycling - Time Trial bike (Med Bike+/ Hard Run++) 3:08:59 [3] *** 89.57 km (2:07 / km) +440m 2:04 / km
ahr:130 max:145 weight:163lbs

Avg Power: 172 W
Max Power: 800 W
Max Avg Power (20 min): 181 W
Normalized Power (NP): 182 W
Intensity Factor (IF): 0.841
Training Stress Score (TSS): 206.9
FTP Setting: 216 W
Work: 1,814 kJ

Almost didn't ride today. Tried from Lara's wedding last night.
Wind today from the NW.

2 PM

Run - outside (TRANSITION RUN) 52:30 [4] *** 10.0 km (5:15 / km) +63m 5:05 / km
ahr:151 max:167 weight:161lbs shoes: Pearl Izumi

Tried to run even pace (8:30/mile average)
Glad to see weight was down after the run, even after I ate.

Friday Oct 3, 2014 #

5 AM

Strength, Core, Stretch (LOWER BODY) 40:00 [3] ***
weight:164lbs

3 x 6 of Adductors, abductors, single leg press, ham curls, quads
-OHS
-sumo squat
-single leg teeter totter
-some core work and stretching.

Thursday Oct 2, 2014 #

9 AM

Run - outside long (LONG RUN Champion Loop) 2:07:28 [3] *** 20.56 km (6:12 / km) +428m 5:37 / km
ahr:144 max:165 slept:8.5 weight:162.6lbs (sick) shoes: Asics Gel Trainers (4)

Champion loop but I forgot to do Rambo hill so I did Glenora Stairs 4 times then finished across the high level bridge.

Felt really good on this run. Lots of power and speed.
Felt a bit under the weather but never fatigued.

1 PM

Strength, Core, Stretch (Foam Roll) 40:00 [0]

Foam roll and stretch.

2 PM

Swim - pool (Recovery Swim) 40:15 [1] * 2.2 km (18:18 / km)
weight:162.6lbs

500 free
500 back
500 free
500 e pull

200 easy.

Felt smooth on this one.

Wednesday Oct 1, 2014 #

9 AM

Cycling - Time Trial bike (4 x 8 min Efforts) 4:06:34 [4] *** 114.14 km (2:10 / km) +601m 2:06 / km
ahr:129 max:158 slept:5.0 weight:163.6lbs (sick)

Avg Power: 168 W
Max Power: 564 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.833
Training Stress Score (TSS): 272.8
FTP Setting: 216 W
Work: 2,387 kJ

Still feeling a bit under the weather, but mostly I felt out of shape with no power on this ride.
Maybe from the massage as well?
It was also really windy on this one and the coldest ride of the year thus far.
Might have to go to Penticton to do training camp...

8 min: 145-149 HR avg, 217-221 avg power,

Tuesday Sep 30, 2014 #

8 AM

Physio, Chiro, IMS.. (massage) 1:00:00 [0]

Much needed massage at RVH with April

10 AM

Swim - pool (6 x 200) 33:00 [3] ** 1.8 km (18:20 / km)
weight:165lbs (sick)

2 x 200 w.u.
6 x 200 on 3:40, holding 3:10 down to 3:07
1 x 200 w.d.

Felt alright. I didn't know how I was going to feel as I'm still a bit sick, and didn't want to aggravate it any more.

Monday Sep 29, 2014 #

5 AM

Swim - pool (KICK) 35:00 [3] ** 1.2 km (29:10 / km)
(sick)

35 min of straight kick.
Still sick so I didn't want to get water in the ears nor pressure from flipturns.

My kick is terrible!

(THIS SESSION WAS DONE SUNDAY 27th)

« Earlier | Later »