Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 19, 2017:

activity

time

miles

Cycling - Trainer (fluid)

4:23:00

82.25

(3:12)

132.36

(1:59)

Swim - pool

1:55:00

3.73

(30:51)

6.0

(19:10)

Run - outside

1:45:00

10.74

(9:47)

17.28

(6:05)

234

Run - Treadmill

1:45:00

10.5

(10:00)

16.9

(6:13)

Physio, Chiro, IMS..

1:20:00

Strength, Core, Stretch

50:00

Total

11:58:00

107.21

172.54

234

[1-5]

10:03:00

averages - sleep:6.2 weight:169.7lbs

3:25

0:00

» now

Sunday Feb 19, 2017 #

9 AM

Run - Treadmill (Hill:Core tredmill) 1:00:00 [4] *** 6.0 mi (10:00 / mi)
ahr:146 max:161 shoes: Noosa (1) Asics

15 min w.u., 2.6%
6 x (4' at 8.0% at 5.5 mph + 1 min core)
*15 min at Tempo (6.5 mph)

*Tempo for today had to be at this speed. I'll need to work on this in the future.

10 AM

Strength, Core, Stretch (Post Run Stretching) 15:00 [0]

11 PM

Swim - pool (Easy Swim) 30:00 [1] * 1.3 km (23:05 / km)

400 e
400t kick
250 k
250 e pull

Good to do some breast kick.

Saturday Feb 18, 2017 #

8 AM

Cycling - Trainer (fluid) long (Mix Ride 2:20) 2:20:00 [3] *** 43.1 mi (3:15 / mi)
ahr:129 max:159 weight:168lbs

30' w.u
1:10:00 at 180 watts , 4th gear, 87-89 rpm.
7 x (1' LZ6 & 4' HZ2)

10 AM

Strength, Core, Stretch (Pre Run yoga) 20:00 [0]

A bit of yoga prior to transition run

11 AM

Run - outside (Transition Run 45') 45:00 [3] ** 7.4 km (6:05 / km) +86m 5:45 / km
ahr:141 max:165 shoes: Salomon Cross 3 #2

Heavy legs, icy paths.
Decent pace for a transition run.
Need to do some stairs or strength work.

Friday Feb 17, 2017 #

3 PM

Run - outside (Easy Run 60) 1:00:00 [2] ** 6.14 mi (9:46 / mi) +148m 9:05 / mi
ahr:142 max:160 slept:5.0 shoes: Hoka Claytons (1)

Took a 3 hour nap after work. Still tired throughout the day.
Easy run with the dog. R glute a bit sore.

Thursday Feb 16, 2017 #

3 PM

Physio, Chiro, IMS.. (Massage) 1:00:00 [0]

Wednesday Feb 15, 2017 #

5 AM

Swim - pool (Kick & Backstroke) 45:00 [2] 2.2 km (20:27 / km)
slept:6.5 weight:171lbs

400 e w.u.
400 e pull
400 e kick w flippers
400 y kick w flippers
4 x 100 back on 1:50, hold 1:36-1:38.
200 pull w.d.

1 PM

Cycling - Trainer (fluid) (Trainer ride 3) 1:03:00 [5] **** 32.5 km (1:56 / km)
ahr:140 max:176

10' w.u.
8 x 5' build from 50-90% FTP+ 1' PZ6
5' w.d.

127, 149, 179, 195, 220 watts goal
290 watt goal.

Compare to Oct 20 & Dec 20, 2016

4 PM

Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]

hips and golfers elbow

Tuesday Feb 14, 2017 #

5 AM

Run - Treadmill (Easy Run 45') 45:00 [2] * 4.5 mi (10:00 / mi)
weight:170lbs shoes: Noosa (1) Asics

2.6% incline at 5.8 mph.

6 AM

Strength, Core, Stretch (Legs) 15:00 [3] **

Machine weights.

Monday Feb 13, 2017 #

5 AM

Swim - pool (4 x 500s) 40:00 [3] ** 2.5 km (16:00 / km)
slept:7.0

500 w.u.
4x500 on 30" rest., Hold 7:30-7:25.

Lost technique and energy on the last 250m of the last one.

5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 11) 1:00:00 [3] *** 30.5 km (1:58 / km)
ahr:133 max:154

20' w.u.
5 x (3' at 100rpm + 2' at 110rpm)
15' w.d.

189 w avg, 266 watt max
Done in 3rd gear.
Legs sore from Saturday race.

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