Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jan 18, 2015:

activity

time

miles

Cycling - Trainer (fluid)

3:30:00

62.31

(3:22)

100.28

(2:06)

Run - Treadmill

2:55:00

17.65

(9:55)

28.4

(6:10)

Strength, Core, Stretch

1:25:00

Swim - pool

1:13:00

2.42

(30:07)

3.9

(18:43)

Cycling - Time Trial bike

1:00:00

18.73

(3:12)

30.14

(1:59)

Physio, Chiro, IMS..

30:00

Crossfit

8:00

Total

10:41:00

101.11

162.72

[1-5]

10:01:00

averages - sleep:7.3 weight:165.7lbs

2:33

0:00

» now

Saturday Jan 17, 2015 #

5 PM

Cycling - Time Trial bike (VO2 3x10 ) 1:00:00 [4] **** 30.14 km (1:59 / km)
ahr:144 max:162 slept:6.5 weight:165.4lbs

Avg Power: 175 W
Max Power: 283 W
Max Avg Power (20 min): 188 W
Normalized Power (NP): 185 W
Intensity Factor (IF): 0.848
Training Stress Score (TSS): 71.4
FTP Setting: 218 W
Work: 629 kJ
Avg Cadence: 92

15 min w.u spin
3 x 10 min + 5 min recovery spin
-all in 4th gear, trying to keep 91-95% FTP, 95 rpm.
-155 hr avg, 210 watt avg, 94 cadence avg for each interval.

Friday Jan 16, 2015 #

Physio, Chiro, IMS.. (Chiropractor) 30:00 [0]

Shoulders and hip work.

9 AM

Run - Treadmill (Long Run, Z3-Z4) 1:30:00 [3] ** 9.15 mi (9:50 / mi)
ahr:150 max:160 shoes: Asics Gel Trainers (4)

2.5% incline, increase 0.1 every 10 minutes from 5.7 up to 6.5
felt good, HR a bit high though.

11 AM

Strength, Core, Stretch (CX Dryland Circuit) 20:00 [2] ***
weight:165.8lbs

Side
Speed skater

Ab roll out
foam roll

Thursday Jan 15, 2015 #

8 AM

Cycling - Trainer (fluid) (LONG BIKE) 2:00:00 [3] *** 58.14 km (2:04 / km)
ahr:135 max:150 slept:8.0 weight:166.5lbs

Avg Power: 162 W
Max Power: 217 W
Max Avg Power (20 min): 176 W
Normalized Power (NP): 164 W
Intensity Factor (IF): 0.755
Training Stress Score (TSS): 113.2
FTP Setting: 218 W
Work: 1,165 kJ

30 min w.u. in 3rd easiest.
32 min at 75%, 3 min recovery
24 min at 75%, 1 min recovery
16 min at 75%, 1 min recovery
8 min at 75%,
(all in the 4th easiest gear)
5 min recovery spin

Legs took a long time to warm up, and still feeling fatigue from this week's weight sessions.

Wednesday Jan 14, 2015 #

1 PM

Swim - pool (12x200) 1:03:00 [3] *** 3.4 km (18:32 / km)

3 x 200 w.u.
12 x 200 on 3:40, holding 3:12 down to 3:07.
2 x 200 pull w.d.

Felt pretty good on this one, even though times should be around 3:08 - 3:02s.

3 PM

Cycling - Trainer (fluid) (1.5 HR Z2 spin) 1:30:00 [2] ** 42.14 km (2:08 / km)
ahr:130 max:143

Avg Power: 147 W
Max Power: 196 W
Max Avg Power (20 min): 153 W
Normalized Power (NP): 147 W
Intensity Factor (IF): 0.675
Training Stress Score (TSS): 68.0
FTP Setting: 218 W
Work: 792 kJ
Avg Cadence: 89

3rd easiest gear
keep RPM at 90.
Legs are tired and sore from Monday and yesterday weight sessions.
Good to spin out the legs though.

Tuesday Jan 13, 2015 #

1 PM

Strength, Core, Stretch (LUNGE MATRIX) 15:00 [2]

Swim - pool (FAIL SWIM) 10:00 [0] 0.5 km (20:00 / km)

was going to do the 6x100 + 300 + 4x100 + 300 + 2 x 100 + 300 but Left shoulder wasn't the best and I wasn't in the mood after the warm up.

Monday Jan 12, 2015 #

9 AM

Run - Treadmill long (LONG RUN) 1:25:00 [2] ** 8.5 mi (10:00 / mi)
ahr:144 max:158 weight:165lbs shoes: Asics Gel Trainers (4)

5.7 - 6.0 speed.
Just keeping it easy and getting time in running.

11 AM

Crossfit (21-15-9) 8:00 [4] ***

21-15 -9 reps of
95 lbs deadlift
strict chin ups/kip chin ups.

Strength, Core, Stretch 50:00 [3] ***

1. Split cleans, worked up to 135 lbs, 5 x 2 reps

2. Various new exercises can't remember what they all were though
-around the world side to side lunges.
-Bird Dogs
-Cat/dog
-Eversion/inversion band work
-fire hydrants

-etc.

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