Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 3:30:00 53.01(3:58) 85.31(2:28)
  Strength, Core, Stretch4 2:35:00
  Swim - pool2 1:35:00 2.92(32:32) 4.7(20:13)
  Physio, Chiro, IMS..2 1:00:00
  XC skiing - Skate1 57:10 5.1(11:12) 8.21(6:58) 177
  Run - outside1 57:10 6.21(9:12) 10.0(5:43) 91
  Run - Treadmill1 45:00 4.7(9:34) 7.56(5:57)
  Total12 11:19:20 71.94 115.78 268
  [1-5]10 10:29:20
averages - sleep:7.5 weight:168lbs

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

9 AM

Run - outside (Easy 60' run) 57:10 [3] ** 10.0 km (5:43 / km) +91m 5:28 / km
ahr:143 max:161 slept:7.5 weight:168lbs shoes: Asics Gel Trainer 20s (6)

R achilles has tendonitis, I'm almost sure of it.

Struggled a bit in this run, I was really flat, no gears. Ran with the dog.
10 AM

Strength, Core, Stretch (Stretch/foam roll) 20:00 [0]

Post run:
Foam rolled, self massage achilles.
hamstring stretch and release, calf roll/stretching as well.
1 PM

Physio, Chiro, IMS.. (IMS w Lindsay) 30:00 [3]

IMS w Lindsay.

Saturday Mar 5, 2016 #

8 AM

Cycling - Trainer (fluid) (Endurance - Mod ride) 1:30:00 [3] ** 26.6 mi (3:23 / mi)
ahr:132 max:149

Avg Power: 145 W
Max Power: 193 W
Max Avg Power (20 min): 158 W
Normalized Power (NP): 147 W
Intensity Factor (IF): 0.673
Training Stress Score (TSS): 67.6
FTP Setting: 218 W
Work: 780 kJ

60 min in 4th gear: 135 hr, 85 rpm, 145 w
flat ride. Legs sluggish.
11 AM

Strength, Core, Stretch (stretch) 30:00 [1]

Stretch after the bike.

Friday Mar 4, 2016 #

9 AM

Swim - pool (6x200) 45:00 [3] ** 2.2 km (20:27 / km)

Brutal swim, so sluggish.
200s only on 3:15, on 3:30 send off.
Couldn't get going. Not sure what's going on but it's going to be a tiring weekend I'm sure.

Didn't really eat a good breakfast as well, went to a late movie last night and ate too much sugar popcorn.

Thursday Mar 3, 2016 #

5 AM

Run - Treadmill (Descending Treadmill Run) 45:00 [3] 4.7 mi (9:34 / mi)
shoes: Noosa (1) Asics

start at 6.0 and increase to 6.4 every 10 min.

Strength, Core, Stretch (Strength (legs, 12-15)) 30:00 [3] ***

Back squats (build to 185 lbs)
Machine glute extension, ham curls, leg extension
Foam roll to finish.
Need to keep motivated at the end of workouts to do the "little things".
10 AM

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

IMS on glutes, low back, and forearms.

Wednesday Mar 2, 2016 #

8 AM

Cycling - Trainer (fluid) (3x20' MZ2 + 5x1' Z5) 2:00:00 [3] ** 42.5 km (2:49 / km)
ahr:121 max:161

Avg Power: 148 W
Max Power: 335 W
Max Avg Power (20 min): 174 W
Normalized Power (NP): 160 W
Intensity Factor (IF): 0.734
Training Stress Score (TSS): 107.2
FTP Setting: 218 W
Work: 1,065 kJ

20': 120-126 hr, 82-85 rpm, 150,155,160 w avg
5': 144-152 hr, 94-97 rpm, 273-290w

Good ride. felt strong.

Tuesday Mar 1, 2016 #

9 AM

XC skiing - Skate (skate ski practice) 57:10 [2] ** 8.21 km (6:58 / km) +177m 6:17 / km
ahr:133 max:153


Terrible conditions, even though it snowed the night before.
I wanted to do 1.5 hours but accidentally cut it short. Thought I started at 900 and finished at 1030.
Technique was awful and only marginally got better.

Monday Feb 29, 2016 #

5 AM

Swim - pool (Swim Plan w.o.) 50:00 [3] 2.5 km (20:00 / km)
slept:7.5

400 w.u
2x400 on 7:00 (hold 6:29, 6:25)
12 x 50 t on 1:05 (hold 54-52s)
6x100 e on 1:45 (hold 1:33-1:35)

Stroke rate high (19).
Still sluggish, heavy, and don't have feel for the water back yet.
9 AM

Strength, Core, Stretch (Hot Yoga) 1:15:00 [1] ***

« Earlier | Later »