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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  XC skiing - classic2 2:42:38 14.86(10:57) 23.92(6:48) 332
  Cycling - Trainer (fluid)2 2:30:00 41.13(3:39) 66.2(2:16)
  Swim - pool3 2:30:00 4.72(31:46) 7.6(19:44)
  Run - Treadmill2 1:10:00 7.0(10:00) 11.27(6:13)
  Strength, Core, Stretch2 35:00
  XC skiing - Skate1 16:44 0.87(19:14) 1.4(11:57) 15
  Total11 9:44:22 68.59 110.39 347
  [1-5]10 9:27:38
averages - sleep:5.5 weight:170lbs

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

5 AM

Run - Treadmill (Recovery Run) 30:00 [2] * 3.0 mi (10:00 / mi)
shoes: Noosa (1) Asics

Easy 30 min run, 2.5% incline, 6-6.2 mph speed.
Legs still sore from the week.

Strength, Core, Stretch (Strength) 15:00 [3] **

upper body weights.

Saturday Jan 9, 2016 #

5 AM

Swim - pool (400 IM work) 1:00:00 [1] ** 2.6 km (23:05 / km)

400 e w.u.
4 x 200 kick IM order
4 x 400 IM (drill, kick, swim, pull)

Good to do IM work, I'll do more 400 IM work from now on.
9 AM

Cycling - Trainer (fluid) long (2 x 20' at LZ2) 1:30:00 [1] * 39.2 km (2:18 / km)
ahr:111 max:116 slept:6.0 weight:170lbs

LZ2 for 20 min (130 watt avg goal)


Avg Power: 125 W
Max Power: 166 W
Max Avg Power (20 min): 129 W
Normalized Power (NP): 125 W
Intensity Factor (IF): 0.574
Training Stress Score (TSS): 49.1
FTP Setting: 218 W
Work: 672 kJ

Friday Jan 8, 2016 #

10 AM

XC skiing - classic (Long XC classic ski) 1:51:08 [3] *** 16.16 km (6:53 / km) +235m 6:25 / km
ahr:143 max:159

1 loop of Wagon,
2 loops of Moose
1 loop of Wagon.

Getting a bit better, signing up for Birkie lessons again though.

Thursday Jan 7, 2016 #

12 PM

XC skiing - classic (Form Focus XC ski) 51:30 [3] *** 7.76 km (6:38 / km) +97m 6:15 / km
ahr:144 max:164

1 lap Wagon,
1 lap Moose.
2 PM

XC skiing - Skate (1st XC Skate ski attempt) 16:44 [0] ***** 1.4 km (11:57 / km) +15m 11:21 / km

SO HARD. NEED LESSONS ASAP.

Wednesday Jan 6, 2016 #

5 AM

Swim - pool (Long Recovery Swim) 45:00 [3] ** 2.5 km (18:00 / km)

400 e, 300 form w.u.
3 x 200 kick with fliippers
3 x 200 pull w paddles on 3:20 (3:00)
3 x 200 pull on 3:20 (3:06)

Tuesday Jan 5, 2016 #

5 AM

Run - Treadmill (Treadmill Hills) 40:00 [3] *** 4.0 mi (10:00 / mi)
weight:170lbs shoes: Noosa (1) Asics

10 min w.u.
3 x 5 min at 6.0 at 6.0% with 5 min recovery jog between.

6 AM

Strength, Core, Stretch 20:00 [3] **

Squats
deadlifts
side lunges with shoulder presses.

Monday Jan 4, 2016 #

5 AM

Swim - pool (6-4-2 x 100s pyramis) 45:00 [4] *** 2.5 km (18:00 / km)
slept:5.0

400 w.u.
6 x 100 on 2:00 (hold 1:28-1:25)
300 pull on 4:50 (hold 4:30)
4 x 100
300 pull
2 x 100
300 pull.

Better swim. Focused on only going as fast as technique would allow.
-R hand entry in front of shoulder, vertical forearm.
6 PM

Cycling - Trainer (fluid) (Recovery Spin) 1:00:00 [2] * 27.0 km (2:13 / km)

Recovery spin on bike after work.

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