Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 5, 2017:

activity

time

miles

Cycling - Trainer (fluid)

3:00:00

67.09

(2:41)

107.96

(1:40)

Physio, Chiro, IMS..

1:30:00

Run - Treadmill

46:00

4.34

(10:36)

6.99

(6:35)

Swim - pool

45:00

1.55

(28:58)

2.5

(18:00)

Strength, Core, Stretch

35:00

Run - outside

29:25

3.2

(9:12)

5.15

(5:43)

Total

7:05:25

76.18

122.6

[1-5]

5:15:25

averages - sleep:8 weight:169lbs

2:05

0:00

» now

Friday Mar 3, 2017 #

Physio, Chiro, IMS.. (Massage) 1:30:00 [0] *

Massage and Cupping at Athletes choice massage.

Sick with a cold for the next 3 days...

Thursday Mar 2, 2017 #

5 AM

Run - Treadmill (Hill:Core Treadmill run) 46:00 [3] 4.34 mi (10:36 / mi)
slept:8.0 weight:169.5lbs shoes: Noosa (1) Asics

10' w.u at 2.6%.
5 x (5':1' hill:core, 8-9% incline)
6' at IMPace to finish.

6 AM

Strength, Core, Stretch (Core Work) 15:00 [2] **

Donkey Kicks (pulses), Hydrant (rotations) adductor stretching. A few 1-legged V sit ups.

Wednesday Mar 1, 2017 #

5 AM

Swim - pool (5 x 500s) 45:00 [3] * 2.5 km (18:00 / km)

500 e (8:13)
2 x 500 pull
5 x 100 on 1:35, hold 1:25
10 x 50 as 25 scull/25 swim
500 e (7:18)

8 AM

Strength, Core, Stretch (Mobility Work) 20:00 [0]

Body weight movement and some stretching at work.

6 PM

Cycling - Trainer (fluid) (Big Gear Pyramid Trainer) 1:00:00 [4] *** 30.0 km (2:00 / km)
ahr:119 max:144 weight:169lbs

30' wu including SLD
1-3-5-7-5 minute in biggest gear, 1 min recovery between each.
5' wd
Averaged 222-224 watts for each

178 W Avg Power
270 W Max Power
212 W Max Avg Power (20 min)
189 W Normalized Power® (NP®)
0.826 Intensity Factor® (IF®)
67.7 Training Stress Score®
641 kJ Work

Tuesday Feb 28, 2017 #

5 AM

Cycling - Trainer (fluid) (Trainer Ride 5) 1:00:00 [4] *** 30.3 mi (1:59 / mi)
ahr:133 max:160 weight:168.4lbs

w/u 15' gradually increasing resistance, then
2x 90" high PZ 4 - 45" easy
m/s
5x 30" PZ 5 - 1' easy
5' low PZ 5 - 2' RI (251 watts)
6' mid PZ 4 - 2' RI (224 watts)
7' high PZ 3 (212 watts)
5x 30" PZ 5 - 1' easy
c/d to complete total time

Done in 5th gear, varying cadence to meet desired wattage

186 W Avg Power
336 W Max Power
209 W Max Avg Power (20 min)
201 W Normalized Power® (NP®)
0.878 Intensity Factor® (IF®)
76.3 Training Stress Score®
229 W FTP Setting
667 kJ Work

84 rpm Avg Cadence
98 rpm Max Cadence

6 AM

Run - outside (Transition Run 30') 29:25 [1] * 3.2 mi (9:12 / mi) +47m 8:47 / mi
ahr:138 max:159 shoes: Salomon Cross 3 #2

Easy run off the bike. Felt good and smooth. Ran with the dog.

Monday Feb 27, 2017 #

7 PM

Cycling - Trainer (fluid) (Freddy Kinetic 1) 1:00:00 [5] ** 29.2 km (2:03 / km)
ahr:119 max:135

15' w.u.
35' at 65-75% FTP (=165-183 watts)
10 min w.d.

85 rpm at 175 watts for the 35' set, in 4th gear.

Compare to Dec 9th.

175 W Avg Power
211 W Max Power
180 W Max Avg Power (20 min)
175 W Normalized Power® (NP®)
0.766 Intensity Factor® (IF®)
58.2 Training Stress Score®
229 W FTP Setting
631 kJ Work

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