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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jan 4, 2015:

activity # timemileskm+m
  Cycling - Trainer (fluid)1 2:34:00 46.29(3:20) 74.5(2:04)
  Swim - pool1 45:00 1.49(30:11) 2.4(18:45)
  Total2 3:19:00 47.78(4:10) 76.9(2:35)
averages - sleep:8 weight:170.8lbs

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MoTuWeThFrSaSu

Saturday Jan 3, 2015 #

9 AM

Cycling - Trainer (fluid) 2:34:00 [3] *** 74.5 km (2:04 / km)
ahr:139 max:157 slept:8.0 weight:167.7lbs


Avg Power: 167 W
Max Power: 268 W
Max Avg Power (20 min): 187 W
Normalized Power (NP): 173 W
Intensity Factor (IF): 0.792
Training Stress Score (TSS): 160.2
FTP Setting: 218 W
Work: 1,542 kJ
Cadence: 87


-45 min w.u (ILT, VG sets)
-Main set:
33 min at 80%+ (144 HR, 187 w, 88 cad)
24 min at 80%+ (143 HR, 187 w, 88 cad)
16:30 min at 80%+ (147 Hr, 190 w, 88 cad)
9 min at 80%+ (148 HR, 189 w, 88 cad)
3 min recovery after each.
-15 min w.d.


-2 bottles IMPerform
-172.2-167.7 lbs.

Friday Jan 2, 2015 #

5 AM

Swim - pool (4 x 400) 45:00 [2] ** 2.4 km (18:45 / km)
weight:174lbs

1 x 400 w.u. (on 7:00)
2 x 400 e (6:45, 6:30)
2 x 400 e pull (5:58, 6:00)
1 x 400 pull w.d.

Felt decent even though I've gained 10 lbs and haven't swam in over a week.

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