Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending May 22, 2016:

	activity	#	time	miles		km		+m
	Cycling - Time Trial bike	2	6:01:43	112.03	(3:14)	180.29	(2:00)	692
	Run - outside	2	2:54:33	18.29	(9:33)	29.43	(5:56)	395
	Swim - pool	3	2:25:00	4.6	(31:32)	7.4	(19:36)
	Run - Track	1	46:01	4.82	(9:33)	7.76	(5:56)
	Total	8	12:07:17	139.73	(5:12)	224.88	(3:14)	1087
averages - weight:168.5lbs

5:54

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Friday May 20, 2016 #

10 AM

Run - outside (Champion Loop 2:30) 2:23:00 [2] *** 24.0 km (5:58 / km) +350m 5:33 / km
ahr:142 max:165 shoes: Asics Gel Trainer 20s (6)

Thursday May 19, 2016 #

5 AM

Swim - pool (IM work) 45:00 [2] *** 2.2 km (20:27 / km)

4 x 250 IM work
5 x 50 kick
4 x 200 IM on 3:30, hold 3:15.
100 w.d.

Swam in core shorts so times were faster.
Strokes didn't feel good and I was out of breath on turns.

8 AM

Cycling - Time Trial bike (Long Bike 4:45 MZ2) 4:37:39 [3] *** 135.71 km (2:03 / km) +510m 2:00 / km
ahr:122 max:149

157 W Avg Power
447 W Max Power
166 W Max Avg Power (20 min)
164 W Normalized Power® (NP®)
0.751 Intensity Factor® (IF®)
249.0 Training Stress Score®
218 W FTP Setting
2,499 kJ Work

Tried to ride smooth and steady.

1 PM

Run - outside (Transition Run 30') 31:33 [2] * 5.43 km (5:49 / km) +45m 5:35 / km
ahr:134 max:158 weight:169lbs shoes: Pearl Izumi

Wednesday May 18, 2016 #

5 AM

Run - Track 46:01 [5] 4.82 mi (9:33 / mi)
weight:168lbs shoes: Asics Gel Trainer 20s (6)

4*3' + 3' recovery jog.
Almost able to do 800m for each repeat.

Tuesday May 17, 2016 #

5 AM

Swim - pool (Lactate Swim) 50:00 [4] 2.6 km (19:14 / km)

5*100 on 1:40
10*75 on
10*25s

Monday May 16, 2016 #

5 AM

Swim - pool 50:00 [3] 2.6 km (19:14 / km)

8*100s on 145 hold 137
3*200 on 330 hold 3:12-3:15.

Tired this AM, not a good swim

2 PM

Cycling - Time Trial bike (Threshold Ride) 1:24:04 [3] 27.7 mi (3:02 / mi) +182m 2:58 / mi
ahr:140 max:160

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