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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:02:14 54.7(3:20) 88.03(2:04)
  Swim - pool2 1:25:00 2.55(33:22) 4.1(20:44)
  Run - outside1 53:30 5.59(9:34) 9.0(5:57)
  Strength, Core, Stretch1 50:00
  Physio, Chiro, IMS..1 30:00
  Total8 6:40:44 62.84 101.13
  [1-5]7 6:10:44

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Cycling - Trainer (fluid) (Trainer Ride ) 1:00:11 [4] *** 18.0 mi (3:21 / mi)
ahr:137 max:161

20' w.u
9* ( 20" @ PZ6+ & 40" PZ1)
1' easy
20' at 190-200 watts @ 90 rpm
10' easy spin

Saturday Oct 22, 2016 #

5 AM

Cycling - Trainer (fluid) (Threshold Ladders) 1:00:00 [4] *** 17.9 mi (3:21 / mi)
ahr:137 max:163

Trainer set in lieu of no CX race today.
15' w.u.
3 x (1/3/6/5' at PZ6/230/210/recovery)

Friday Oct 21, 2016 #

1 PM

Swim - pool (100s) 45:00 [4] *** 2.1 km (21:26 / km)

w/u 600 E FS
m/s 8x
2x 25 build on :35, 100 F FS (1' RI)
c/d
4x 75 (25 under water as far as you can get (rest FS)/25 BS/25 E Fs)

100s on 1:24-1:26. Not great but consistent.
25s build were more of an active recovery, 21-23 s.

Thursday Oct 20, 2016 #

9 AM

Cycling - Trainer (fluid) (Trainer Ride 3) 1:02:03 [5] ***** 18.8 mi (3:18 / mi)
ahr:140 max:165

w/u 5-10' increasing gear every 1-2'
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time

Try to keep a cadence of +/- 90rpm throughout. Smooth, steady, strong.

Tried for 120, 140, 175, 200, 225 watts per minute on the 5' intervals.
Tried for 280-290 watts on the PZ6.
Tough set. Never really a chance to recover.
3 PM

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

Right piriformis and Right psoas work.

Wednesday Oct 19, 2016 #

5 AM

Strength, Core, Stretch (Strength ) 50:00 [3]

Weakness focus:
TRX side lunges and ham curls.
Reverse curls, shoulder press, extensions and single leg press.

3 x 5 cleans (95-145 lbs).
Some core and rolling work.

Tuesday Oct 18, 2016 #

5 AM

Swim - pool (10 x 100s) 40:00 [1] * 2.0 km (20:00 / km)

400 e
400 IM
10 x 100 pull, some paddles, some not, hold 1:38s on short rest
200 IM w.d.

Swam in drag suit, felt really slow today.

Monday Oct 17, 2016 #

6 PM

Run - outside (Easy Run) 53:30 [2] * 9.0 km (5:57 / km)
shoes: Hoka Claytons (1)

Easy run with Barb, later in the evening.
Felt good,avg 9:20-9:30/mile

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