Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 15, 2015:

activity

time

miles

Cycling - Trainer (fluid)

7:30:00

137.16

(3:17)

220.74

(2:02)

Run - outside

3:35:58

25.17

(8:35)

40.51

(5:20)

Swim - pool

1:15:00

2.17

(34:29)

3.5

(21:26)

Strength, Core, Stretch

30:00

Total

12:50:58

164.51

264.76

[1-5]

12:35:58

averages - sleep:6.1 weight:167.1lbs

3:40

0:00

» now

Sunday Mar 15, 2015 #

8 AM

Run - outside long (champion loop) 1:36:00 [3] 15.0 km (6:24 / km)
slept:4.0 shoes: Asics Gel Trainers (4)

Saturday Mar 14, 2015 #

8 AM

Cycling - Trainer (fluid) (Long Bike) 3:00:00 [4] *** 89.14 km (2:01 / km)
ahr:134 max:157 slept:7.5 weight:167lbs

Avg Power: 170 W
Max Power: 262 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.801
Training Stress Score (TSS): 191.8
FTP Setting: 218 W
Work: 1,836 kJ

20 Pyramid
16 min ILT
16 min Builds
2 x 33 min at 75% FTP+ 3 min spin. [134 hr, 87 cad, 173 watt]
2 x 17:30 min at 85% FTP + 2:30 min spin [145 hr, 90 cad, 193 watt]
16 min at IMP [143 hr, 89 cad, 183 watt]

Left medial quad sore after, for the rest of the day.
Slow to get going, but was pretty good once I was going

11 AM

Run - outside (TRANSITION RUN) 40:00 [3] * 7.0 mi (5:43 / mi)
shoes: Asics Gel Trainers (4)

Easy run with Barb after bike.

Friday Mar 13, 2015 #

5 AM

Swim - pool 15:00 [0] * 0.5 km (30:00 / km)

Meet Thiessen for a swim in the morning.

Thursday Mar 12, 2015 #

5 AM

Strength, Core, Stretch (Legs) 30:00 [3]
slept:6.0

leg squat machine
Quads
ham curls
deadlifts

Foam roll and some stretching.

5 PM

Cycling - Trainer (fluid) (Power-Based Steady State ) 1:00:00 [4] *** 29.09 km (2:04 / km)
ahr:128 max:151

Avg Power: 168 W
Max Power: 304 W
Max Avg Power (20 min): 178 W
Normalized Power (NP): 175 W
Intensity Factor (IF): 0.804
Training Stress Score (TSS): 63.9
FTP Setting: 218 W
Work: 602 kJ

20 min w.u.
4 sets of:
3 min at 80–85% power [193 w]
2 min at 95–100% power [222 w]
3 min at 50% power
2 min at 60% power

6 PM

Run - outside (TRANSITION RUN) 39:48 [2] * 6.85 km (5:49 / km)
shoes: Asics Gel Trainers (4)

Transition Run off the bike with Barb.
Didn't dress warm enough.

Wednesday Mar 11, 2015 #

8 AM

Cycling - Trainer (fluid) (Technique Spin) 1:30:00 [2] ** 43.12 km (2:05 / km)
ahr:130 max:152 slept:8.0 weight:166.4lbs

Avg Power: 162 W
Max Power: 289 W
Max Avg Power (20 min): 184 W
Normalized Power (NP): 168 W
Intensity Factor (IF): 0.772
Training Stress Score (TSS): 88.7
FTP Setting: 218 W
Work: 873 kJ

30 min at IM pace
4 x 3 min ILT + 1 min spin
4 x 3 min Build + 1 min spin
10 min spin

4 PM

Swim - pool (3 x 1000) 1:00:00 [2] 3.0 km (20:00 / km)

3 x 1000 easy swim.
Holding about 6:40-6:45 pace for the 400s

Calves cramped at the end.
Had to stop lots to fix goggles. >:(

Tuesday Mar 10, 2015 #

8 AM

Cycling - Trainer (fluid) (3 x 12 VO2) 2:00:00 [4] *** 59.39 km (2:01 / km)
ahr:134 max:159 slept:5.0 weight:168lbs

Avg Power: 171 W
Max Power: 395 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.824
Training Stress Score (TSS): 135.3
FTP Setting: 218 W
Work: 1,230 kJ

30 min w.u.
5 x 15/45 second builds
3 x 12 min at 100% FTP + 5 min recovery
(212 watt avg, 150 HR, 94 cad)
4 min spin
30 min steady (try to hold 160 watt).

Good set even though I was tired from night shift. Had to force myself on the bike but was good once I did.
Legs were lactic on the 3 x12s, but I made it..

11 AM

Run - outside (Transition Run) 40:10 [2] ** 7.4 km (5:26 / km) +70m 5:11 / km
ahr:144 max:165 shoes: Asics Gel Trainers (4)

Easy Run after the bike.
Didn't get going right away but I felt good on this.

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