Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	Cycling - Trainer (fluid)	3	3:30:00	62.32	(3:22)	100.3	(2:06)
	XC skiing - classic	2	3:00:00	31.52	(5:43)	50.72	(3:33)	171
	Run - outside	2	1:50:16	11.39	(9:41)	18.32	(6:01)	43
	Swim - pool	2	1:35:00	3.04	(31:12)	4.9	(19:23)
	Crossfit	1	45:00
	Total	10	10:40:16	108.27		174.24		214
averages - sleep:4 weight:167.5lbs

4:35

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Sunday Jan 31, 2016 #

9 AM

XC skiing - classic (2x20' @65% FTP) 1:30:00 [3] ** 40.9 km (2:12 / km)
ahr:119 max:140

MIN AVG MAX
Power 0 134 186 W
Heart Rate 75 119 140 bpm
Cadence 1 83 88 rpm
Speed 2.40 16.9 19.0 mph
Pace 25:00 03:33 03:09 min/mi
Elevation 2590 2599 2604 ft
Temperature 64 66 72 F
Laps
Entire Workout 1:30:03
Lap #1 30:36.85
Lap #2 20:00.78
Lap #3 10:10.97
Lap #4 20:02.37
Lap #5 10:00.89

Saturday Jan 30, 2016 #

9 AM

Run - outside (LONG RUN) 1:20:16 [2] * 8.26 mi (9:43 / mi)
ahr:139 max:160 shoes: Salomon Cross 3 #1

Icy Run, long run for the week.
Laps
Entire Workout 1:20:16
Lap #1 10:03
Lap #2 09:48.08
Lap #3 10:01.83
Lap #4 09:58.51
Lap #5 10:09.99
Lap #6 10:26.78
Lap #7 09:44.43
Lap #8 10:24.79

Friday Jan 29, 2016 #

10 AM

Cycling - Trainer (fluid) hills (Hill Threshold Ladders) 1:00:00 [4] *** 30.0 km (2:00 / km)
ahr:129 max:149 slept:4.0 weight:168lbs

15 min w.u.
3 sets of:
1/3/6' of standing/seated/FTP at 60/65/85 RPM

Avg Power: 171 W
Max Power: 271 W
Max Avg Power (20 min): 194 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.854
Training Stress Score (TSS): 72.3
FTP Setting: 218 W
Work: 615 kJ

11 AM

Run - outside (Transition Run) 30:00 [2] * 5.03 km (5:58 / km) +43m 5:43 / km
ahr:129 max:146 shoes: Salomon Cross 3 #1

A bit sluggish, haven't run in a long time.

Wednesday Jan 27, 2016 #

5 AM

Swim - pool (6-4-2 x 100s pyramids) 45:00 [3] 2.5 km (18:00 / km)

400 w.u.
6x100 e on 2:00 (1:28)
300 pull (4:30)
4x100 e on 2:00 (1:26)
300 pull (4:30)
2x100 e on 2:00 (1:25)
300 pull.

6 PM

Cycling - Trainer (fluid) (Recovery Ride, LZ2) 1:00:00 [1] * 26.3 km (2:17 / km)
ahr:108 max:115

Avg Power: 121 W
Max Power: 149 W
Max Avg Power (20 min): 122 W
Normalized Power (NP): 121 W
Intensity Factor (IF): 0.556
Training Stress Score (TSS): 30.7
FTP Setting: 218 W
Work: 436 kJ

Monday Jan 25, 2016 #

8 AM

Cycling - Trainer (fluid) (4x8' at 90% FTP) 1:30:00 [4] *** 44.0 km (2:03 / km)
ahr:135 max:167 weight:167lbs

Avg Power: 158 W
Max Power: 248 W
Max Avg Power (20 min): 193 W
Normalized Power (NP): 173 W
Intensity Factor (IF): 0.794
Training Stress Score (TSS): 93.9
FTP Setting: 218 W
Work: 853 kJ

151 HR, 87 rpm, 209-212 watts for each effort.

11 AM

Crossfit 45:00 [3]

5 x3 back squat (up to 215 lbs)
5 rounds of 250 m row, 6 FS, 8 ring dips.

TRX work and mobility work.

12 PM

Swim - pool (400s mix) 50:00 [2] ** 2.4 km (20:50 / km)

6 x 400, odds e and evens IM

7 PM

XC skiing - classic (Birkie Lessons #3) 1:30:00 [3] *** 9.82 km (9:10 / km) +171m 8:26 / km
ahr:131 max:175

Lessons included a 5 km TT.
-about 23 min.
Felt good about this, even though wax was not the best.

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