Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 12, 2017:

	activity	#	time	miles		km		+m
	Cycling - Trainer (fluid)	3	4:55:00	91.7	(3:13)	147.58	(2:00)
	Run - outside	2	1:54:45	12.15	(9:27)	19.55	(5:52)	82
	Swim - pool	2	1:40:00	3.29	(30:22)	5.3	(18:52)
	XC skiing - classic	2	1:33:09	10.44	(8:55)	16.8	(5:33)
	Strength, Core, Stretch	2	1:15:00
	Run - Treadmill	1	40:00	4.41	(9:04)	7.1	(5:38)
	Physio, Chiro, IMS..	1	25:00
	XC skiing - Skate	2	8:32	0.39	(21:50)	0.63	(13:34)
	Total	15	12:31:26	122.38		196.96		82
	[1-5]	14	12:06:26
averages - sleep:5.5 weight:165.9lbs

3:26

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Sunday Mar 12, 2017 #

5 AM

Swim - pool (8 x 300s) 50:00 [2] ** 2.7 km (18:31 / km)
slept:4.0 weight:168lbs

Swam in CORE shorts
400 w.u.
7 x 300s on 5:00, hold 4:37-4:30.

Controlled swim and pacing. Eased off when I felt I was swimming too hard.

Saturday Mar 11, 2017 #

5 AM

Strength, Core, Stretch (Stretching) 35:00 [1] *

Stretching in the hot tub, rather than swim.
I was tired.
Did a decent job of stretching however.

Friday Mar 10, 2017 #

7 AM

Run - outside long (Long Run 1:20) 1:18:16 [3] ** 8.21 mi (9:32 / mi) +82m 9:15 / mi
ahr:130 max:153 slept:7.0 weight:166.4lbs shoes: Salomon Cross 3 #2

COLD . Had to run in snow goggles.
Shot for 1:20 run.
Gluteus and hips still weak. Need to do more strength training as well as keeping up with massages.

1 PM

XC skiing - classic warm up/down (Easy xc ski) 43:09 [3] ** 4.62 mi (9:20 / mi)
ahr:136 max:163

Ski later in the day to warm down.
Need to go slower if I want to warm down with xc skiing. It was hard.
Technique was good though. Did well on the turns.

2 PM

XC skiing - Skate (Skate ski attempt #2) 7:00 [1] ***** 0.5 km (14:00 / km)
ahr:110 max:120

Almost as bad as the other day. Need lessons.

Thursday Mar 9, 2017 #

5 AM

Cycling - Trainer (fluid) (Mix Ride 2:25) 2:25:00 [3] *** 45.0 mi (3:13 / mi)
ahr:132 max:161 weight:163.4lbs

30' w.u. Include SLD.
1:20 at 178 watts at 87-89 RPM.
7 x (1:4 Z6:LZ3 (290-300 watts))

Sluggish on this one today. Didn't eat breakfast before, only a banana. Treadmill run yesterday probably didn't help either.

2 x 500 ml water w NUUN.
2 x Cliff bars (500cal)
FIRST HOT SHOT . Seemed to work

10 AM

Run - outside (Transition Run) 36:29 [3] ** 3.94 mi (9:16 / mi)
ahr:141 max:167 shoes: Salomon Cross 3 #2

COLD RUN.
Started to feel light headed around the 30' mark.

3 PM

Physio, Chiro, IMS.. (Chiropractor) 25:00 [0]

Both forearms, low back, gluteus, some shoulder work.

Wednesday Mar 8, 2017 #

5 AM

Swim - pool (IM Work) 50:00 [2] *** 2.6 km (19:14 / km)

400 e wu
400 pull
400 IM drill
4 x 100 IM on 2:00 (1:40)
400 kick

11 AM

XC skiing - Skate 1:32 [1] *** 0.08 mi (19:08 / mi)
ahr:52 max:59

Failed skate ski attempt

4 PM

Run - Treadmill (Speed:Core Treadmill) 40:00 [3] *** 4.41 mi (9:04 / mi)
ahr:147 max:165 shoes: Noosa (1) Asics

10' w.u.
5* 5':1' (2.6% @ 7.5 mph & 1' 8.5% at 3.3 mph)

5 PM

Strength, Core, Stretch (Weakness Focus) 40:00 [3] ***

Frodeno exercises, SL deadlifts, forearm rehab.

Tuesday Mar 7, 2017 #

5 AM

Cycling - Trainer (fluid) (Trainer Ride 6) 1:15:00 [5] *** 23.2 mi (3:14 / mi)
ahr:138 max:165

w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set
12x (30" PZ 6 - 30" PZ 1) - 2' RI after last one
8' climb starting in PZ 3, increasing every 2' ending in PZ 6
c/d to complete total time

Compare to Nov 15th & Jan 11th

30" intervals tried for 290-310 watts
8' climb tried for 175/210/245/275 watts, in 4-5-6-7th gears for each 2' increase.

186 watt avg, 361 watt max

1 PM

XC skiing - classic 50:00 [3] ** 5.82 mi (8:35 / mi)
ahr:143 max:175

SWC ski
Good classic ski.

Monday Mar 6, 2017 #

5 AM

Cycling - Trainer (fluid) (Freddy Kinetic 2) 1:15:00 [4] ** 23.5 mi (3:11 / mi)
ahr:136 max:151

30 min w.u. in 3rd gear. Interval 1: 15-minute SLD, big gear
interval 2: 10-minutes zone 2-3 at 100 RPM cadence
interval 3: 10-minutes zone 2-3 at 90 RPM cadence
interval 4: 10-minutes zone 2-3 at 100 RPM cadence
Interval 5: 15-minute cool down

Compare to December 13, 2016

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