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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:00:00 37.6(3:11) 60.51(1:59)
  XC skiing - classic3 1:54:09 13.24(8:37) 21.3(5:22) 460
  Run - Treadmill2 1:40:00 10.1(9:54) 16.25(6:09)
  Swim - pool2 1:05:00 1.58(41:01) 2.55(25:29)
  Strength, Core, Stretch1 20:00
  Total10 6:59:09 62.52 100.61 460
averages - sleep:5.3 weight:170lbs

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

6 AM

Swim - pool (Recovery) 10:00 [1] 0.5 km (20:00 / km)

500 easy mix swim, lots of hot tub

Saturday Feb 11, 2017 #

1 PM

XC skiing - classic (Birkebeiner XC race) 1:06:09 [5] *** 13.0 km (5:05 / km) +297m 4:34 / km
ahr:158 max:167 slept:4.0 weight:171lbs

Did the 13 km race.
Took off 20 minutes from Feb 8, 2014.
Kick wax failed a bit, used VR 45.
Need to get that down or get mohair skiis.

Friday Feb 10, 2017 #

11 AM

XC skiing - classic (Wax test ski ) 28:00 [2] *** 5.0 km (5:36 / km) +115m 5:01 / km
ahr:139 max:161

Strathcona WC

Thursday Feb 9, 2017 #

5 AM

Cycling - Trainer (fluid) (Freddy Kinetic 10) 1:10:00 [5] **** 35.0 km (2:00 / km)
ahr:130 max:153

15' w.u.
3 x (10' @ FTP + 5' spin)
(220-250 watts goal)
10' w.d.
2 PM

XC skiing - classic (Wax test ski ) 20:00 [1] 3.3 km (6:04 / km) +48m 5:39 / km
ahr:125 max:140

Goldbar

Wednesday Feb 8, 2017 #

5 AM

Run - Treadmill (Hill:Core Treadmill run) 40:00 [4] 4.0 mi (10:00 / mi)
ahr:150 max:160 weight:170lbs shoes: Noosa (1) Asics

10' w.u.
5 x (5' hill + 1 core)
5.7 mph at 8.0-8.5% incline.

Slower speed, higher incline.
6 AM

Strength, Core, Stretch (Weakness focus) 20:00 [3]

TRX hams
Calf raises
Single leg press

Tuesday Feb 7, 2017 #

5 AM

Swim - pool (IM work) 55:00 [1] 2.05 km (26:50 / km)
slept:6.5

400 e, 400 IM kick, 400 IM, 400 kick, 400 pull.

10' stretching after

Monday Feb 6, 2017 #

1 PM

Run - Treadmill (Easy Run 60') 1:00:00 [2] 6.1 mi (9:50 / mi)
shoes: Noosa (1) Asics

2.6% incline.
5.8-6.1 mph., Mostly at 5.8-5.9.
5 PM

Cycling - Trainer (fluid) (Trainer ride 2) 50:00 [5] 25.51 km (1:58 / km)
ahr:144 max:166 weight:169lbs

10' w.u.
10,20,30,40,50,60" w 30" rest after each at PZ6. Done in 5th gear.
2' spin
8' HZ4 increase rpm from 85-100 every 2'.
2' spin
Done in 5th gear and 4th gear.

Legs were pretty tired on this.

Compare to Oct 10 and Dec 12 2016

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