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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Aug 20:

activity # timemileskm+m
  Cycling - Time Trial bike1 3:01:41 53.6(3:23) 86.26(2:06) 360
  Cycling - Trainer (fluid)3 2:45:00 50.0(3:18) 80.47(2:03)
  Swim - pool3 2:13:00 4.78(27:48) 7.7(17:16)
  Run - outside2 1:45:26 11.56(9:07) 18.6(5:40) 244
  Run - Track1 45:00 5.62(8:00) 9.05(4:59)
  Physio, Chiro, IMS..1 20:00
  Strength, Core, Stretch1 20:00
  Total12 11:10:07 125.56 202.08 604
  [1-5]10 10:30:07

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Sunday Aug 20 #

5 AM

Run - outside (Long Run 1:00) 57:24 [2] ** 6.4 mi (8:58 / mi) +105m 8:32 / mi
ahr:138 max:155 shoes: Asics DynaFlyte (1)

10:00 w.u.
2 sets of the following:
15:00 @ 75%
5:00 @ 65%
**on the final 5 minutes of the second 15:00 repeat, increase your HR up to 75-84%.

Ended up just running 40' at 75% effort.
I think this is IMPace but won't be deceived that it will feel this easy...
6 AM

Cycling - Trainer (fluid) (Recovery Ride Trainer 45') 45:00 [2] ** 13.1 mi (3:26 / mi)
ahr:127 max:141


Legs a bit acidic and tired. Kept it in 3rd ring to in order to spin out . Tried for 90-92 rpm once I warmed up.

Saturday Aug 19 #

5 PM

Cycling - Trainer (fluid) (Taper 1-2 (40' @ 70-75% F) 1:00:00 [3] *** 18.4 mi (3:16 / mi)
ahr:128 max:142

Hold the middle 40:00 @ 70-75%. Stay in the aero position the entire time if possible and be sure to keep your HR in the proper zone.
Keep your cadence above 80rpm on any uphills and spin out the downhills at 100rpm. Always keep pedaling.

Tried to keep watts above 180. This may have been too much. I didn't feel comfortable and it was a bit hard.

No transition Run after...

Friday Aug 18 #

5 AM

Swim - pool (10 x 100s) 40:00 [3] 2.1 km (19:03 / km)

WARM UP
4 x 200 Swim, 1 each
MAIN SET
10 X 100 on 1:45 (3 pull w paddles, 3 pull, 4 swim)
COOL DOWN
6 x 50 total recovery; your choice

1:31s, 1:33, 133 for the 100s.
Still out of breath a bit.
No warm down.

Thursday Aug 17 #

8 AM

Cycling - Time Trial bike (Long Bike 3:00) 3:01:41 [2] ** 53.6 mi (3:23 / mi) +360m 3:19 / mi
ahr:123 max:159

Still feeling under the weather. Tried to keep HR in mid 120s, & below 130.
Felt sluggish and out of breath. Legs probably sore from yesterday run.
1 PM

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

Wednesday Aug 16 #

5 AM

Swim - pool (4 x 10') 48:00 [2] ** 3.2 km (15:00 / km)


Swim in CORE shorts.
10' w.u (600m)
3 x 10' e swim (650, 675, 675 - 9:31, 9:49, 9:49)
3 x 100 to swim (1:47s)

Took lots of rest between each interval. Out of breath and still sick.
Focus on elbow in front and good transition out of the turns into the swim.
Warm down felt good. Focused on narrow kick, head down layout, and digging in on the arm stroke.
1 PM

Run - Track (6 x 800s) 45:00 [4] *** 5.62 mi (8:00 / mi)
ahr:150 max:172 shoes: Asics Gel Trainer 20 (Lime)

Complete 6 sets of the following:
800m @ 80-92%
400m recovery jog @ 65%
Hold a consistent pace for the first 600 (80-88%). Then quickly pick up your speed during the final 200 so that you are running at an effort equal to your 5k pace -- fast but still relaxed and controlled.

3:35, 3:25s for the 800s.
Did this as recommended, picking up the pace for the last 200 m for each interval.

Had to use new shoes, Gel Trainers.
Pa:Hr seemed high on the last few intervals.
Need to get some more education about this.
Took the 1st 800 smooth, and tried to even pace the rest using technique sprint.
2 PM

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

Pre RUn lunges and
physio back work

Tuesday Aug 15 #

2 PM

Run - outside (Base Building Run) 48:02 [2] * 5.16 mi (9:19 / mi) +139m 8:35 / mi
ahr:133 max:155 shoes: Asics DynaFlyte (1)

10:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
After warming up, hold your HR at 70-75% for the middle 30 minutes.
Cooldown the final 10:00 by bringing your HR below 60%.

Monday Aug 14 #

9 AM

Swim - pool (3 x 400) 45:00 [3] 2.4 km (18:45 / km)

800 Swim (every 4th 25 is IM Order);
so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.
MAIN SET
3 x 400 @ 60-70% with :30 rest
#1 Swim w flippers
#2 Pull
#3 Swim
COOL DOWN
8 x 50 w/:10 total recovery

5:41, 5:50, 6:12 for the 400s.
Still feeling under the weather.
6 PM

Cycling - Trainer (fluid) (Taper 1-1) 1:00:00 [3] ** 18.5 mi (3:15 / mi)
ahr:137 max:154

10:00 getting your HR up to 70% -- straight into

MAIN SET
Complete three sets of the following:
11:00 @ 80-88%
5:00 easy spin @ 65%
Get your HR into the zone as quickly as you can, but be sure to hold an even effort or increase your effort within each repeat. You want to push hard, but also make sure you finish the set with a lot of energy left over.
The purpose of the set is to keep your legs sharp without breaking you down too much.

Legs a bit sluggish on this. Probably from yesterdays run, work, and being sick. Tried to keep watts at 200-210

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