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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  Cycling - Time Trial bike2 5:09:20 87.61(3:32) 141.0(2:12) 598
  Run - outside5 4:04:26 31.69(7:43) 50.99(4:48) 395
  Cycling - Trainer (fluid)2 2:15:00 42.6(3:10) 68.56(1:58)
  Swim - pool2 1:35:00 3.6(26:22) 5.8(16:23)
  Total11 13:03:46 165.5(4:44) 266.35(2:57) 993
averages - sleep:5 weight:164.8lbs

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

8 AM

Cycling - Trainer (fluid) (Freddy Kinetic 2) 1:15:00 [3] ** 23.2 mi (3:14 / mi)
ahr:135 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:
Dec 13/16 - 1:30, 27.4 miles, 93.1 TSS, 176/245 watts
March 6/17 - 1:15, 23.5 miles, 85.6 TSS, 188/241 watts
Jun 11/17 - 1:15, 23.2 miles, 81.9 TSS, 185/243 watts

170-200w is PZ3.
interval 2 & 4 was in 3rd gear
Interval 3 was in 4th gear.

Legs sore from the last few days. Felt pretty good otherwise.
Held back somewhat as I'm heading into taper.
No 15' Single leg drills.
11 AM

Run - outside (Base Building Run) 10:00 [3] * 0.93 mi (10:45 / mi) +11m 10:22 / mi
ahr:136 max:150 shoes: Asics DynaFlyte (1)

Failed attempt because of the dog.
2 PM

Run - outside (Base Building Run) 40:30 [3] ** 4.6 mi (8:48 / mi) +86m 8:19 / mi
ahr:146 max:157 shoes: Asics DynaFlyte (1)

warm up, 2 x 10' efforts at 75% with 5' at 65-70% effort between

Felt really good.
Didn't take walking breaks, rather jog breaks.

Saturday Jun 10, 2017 #

5 AM

Swim - pool (2 x 15' Swim) 50:00 [3] ** 3.2 km (15:37 / km)

10' e w.u.
2 x 15' e
10' k w.d

Wanted to do 3 x 15' but that may have been too much, and I wasn't sure if the pool was closing for a swim meet.
600 in w.u, 1000m for each 15', 600 m for k w.d.
12 PM

Cycling - Trainer (fluid) (Bme/p Trainer Buildup 1) 1:00:00 [5] *** 19.4 mi (3:06 / mi)
ahr:148 max:167

w/u 10' easy spin, PZ 2
m/s
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
8' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
5' PZ 5 @65-75 rpm, 1' RI
5x alt. 30" PZ 6 @110 rpm, 30" PZ 1-2, 1' RI
c/d to complete total time

Compare to Oct 6/16, Dec 7/16, Feb 3/17, Mar 29/17

Mar 29:
"30" intervals done in 5th and then 4th gear
8' & 5' PZ5 done in 7th & 8th gear"

Friday Jun 9, 2017 #

4 PM

Run - outside (16 x 400s) 1:08:04 [4] *** 7.21 mi (9:26 / mi)
ahr:139 max:162 shoes: Noosa (1) Asics

Warm up for 20'
16 sets of the following:
400m (1:45) @ 80-85% (final four up to 92%)
100m (:30) @ 65% easy jog

20' warm up to prepare for faster work.
2.6%, 7.2-7.7 mph.
Took 1' walk rather than 30" jog.
Felt really good from the start!
Didn't go all out, scared of pulled hamstring.

Thursday Jun 8, 2017 #

8 AM

Run - outside (Champion Loop 1:45) 1:45:11 [2] ** 16.71 mi (6:18 / mi) +260m 6:00 / mi
ahr:132 max:158 slept:5.0 weight:164.8lbs shoes: Asics DynaFlyte (1)

10 AM

Cycling - Time Trial bike (Transition Ride 45') 46:20 [1] 18.0 km (2:34 / km) +101m 2:30 / km
ahr:120 max:144

Trainer not set up so ride outside. No power meter.
Wanted to do 60' indoor session.

Wednesday Jun 7, 2017 #

8 AM

Cycling - Time Trial bike long (4:30 Long Ride) 4:23:00 [2] * 123.0 km (2:08 / km) +497m 2:06 / km
ahr:117 max:145

Pretty much a pace rabbit for Barb.
Headwinds out, tailwind home.
Felt good on this ride.
12 PM

Run - outside (Transition Run 20') 20:41 [1] * 3.6 km (5:45 / km) +38m 5:27 / km
ahr:133 max:147 shoes: Asics DynaFlyte (1)

Only able to do 20' run as Barb had to work.
She was dying on this one, after a hard bike for herself.

Tuesday Jun 6, 2017 #

5 AM

Swim - pool (7 x 300s) 45:00 [2] 2.6 km (17:18 / km)

400 w.u.
7 x 300 on 5:00 ( hold 4:30-4:45)
odds pull or swim w flippers
evens swim.
100 k w.d.

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