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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Nov 12:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:10:13 58.7(3:14) 94.47(2:01)
  Swim - pool2 1:32:44 3.76(24:40) 6.05(15:20)
  Strength, Core, Stretch2 1:30:00
  Run - Treadmill1 45:01 4.6(9:47) 7.4(6:05)
  Total8 6:57:58 67.06 107.92

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MoTuWeThFrSaSu

Saturday Nov 11 #

5 AM

Swim - pool (30 x 100) 49:54 [3] *** 3.3 km (15:07 / km)

10' w.u.
10 x (2 x 100 e + 1 x 100 k on 1:40 & 1:50)
Hold 1:25 s for e, 1:35s for k.

Only did 27 100s. Started to fade at the end.

Swam in CORE shorts (cheated)

Friday Nov 10 #

11 AM

Cycling - Trainer (fluid) (Trainer Ride 6) 1:00:01 [5] 19.1 mi (3:09 / mi)

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

-140/160/180/200/210 watt goal for 5'
just above 270 for 1.5'
-300 watt goal for 30"
-4th, 5th, 6th and 6th gears for climb.
170/200/240/270 watt goal

191/352 watts
Compare to Mar 7, May 16.

Thursday Nov 9 #

5 AM

Run - Treadmill (Hill Pyramid) 45:01 [4] *** 4.6 mi (9:47 / mi)
ahr:145 max:161 shoes: Asics Gel Trainer 20 (Lime)

w/u 10'
2 minutes hard, 2 minutes easy
3 minutes hard, 3 minutes easy
4 minutes hard, 4 minutes easy
Then, come back down the pyramid.
Hard sets are at 5 to 7-percent incline, while the recoveries are at 0 percent incline.

7% incline at 6.1 mph speed.
6 AM

Strength, Core, Stretch (Post Run Strength work) 1:00:00 [3] ***

Various leg work. Core work, rows and rear delts

Wednesday Nov 8 #

5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 6) 1:10:03 [4] **** 21.5 mi (3:15 / mi)

interval 1: 15-minute easy warm up
intervals 2-9: 1 minute Power Interval* x 4 minutes easy spinning. Repeat 8 times.
Interval 10: 15-minute easy spinning cool down
(120-130% FTP) = 300-320 watts.

Did m/s in 5th gear. Negative Split the 1' intervals. Aimed at 300 watts.
Did 9 sets instead of 8.

183/399 watts

Tuesday Nov 7 #

5 AM

Swim - pool (4 x 10') 42:50 [2] * 2.75 km (15:35 / km)

10' w.u.
3 x 10' at comfortable pace.
200 k w.d.

Focus on low head breathing and finishing the pull. 2-3 breathing pattern to keep effort in check.
10:04, 9:58, 9:47 splits for 650 meters.
4 PM

Strength, Core, Stretch 30:00 [3] ***

Workout at work. Various stuff

Monday Nov 6 #

5 AM

Cycling - Trainer (fluid) (PPF Strength/End 1) 1:00:09 [4] *** 18.1 mi (3:19 / mi)

BT: w/u 10'
3 x 4' build
2-4 sets of:
2' @ 70 rpm, 2' @ 60 rpm, 1' @ 50 rpm, 2' @ 60 rpm, 2' @ 70 rpm
4' easy, high rpm recovery

m/s done in 7th, 8th & 10th gear. Sometimes in the 9th on the way back up the ladder.
-Felt better. Watts are still very low, but this is a new set so have to keep expectations in check.
-Did 2.11 sets (2' at 70 rpm).
I'll build on this weekly, adding in each portion of the m/s.

180/340 watts

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