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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Dec 3:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:40:00 49.6(3:14) 79.82(2:00)
  Run - outside1 1:06:06 6.88(9:36) 11.07(5:58) 185
  Strength, Core, Stretch1 1:00:00
  Swim - pool1 45:00 1.43(31:29) 2.3(19:34)
  Total5 5:31:06 57.91 93.2 185
  [1-5]4 4:31:06
averages - sleep:5

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Sunday Dec 3 #

Run - outside (Long Run 70') 1:06:06 [3] ** 6.88 mi (9:36 / mi) +185m 8:52 / mi
ahr:141 max:179 shoes: New Balance Foam Zante - black

50 Street run.
Added a bit of an out and back to make 70'.

Saturday Dec 2 #

9 AM

Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:40:00 [3] *** 30.7 mi (3:15 / mi)
ahr:139 max:158 slept:5.0

25 min build warm up
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
15 mins @ 89-94% FTP
5 mins recovery 92-97rpm-Z2 Hr
20 mins Tempo 76-90% FTP
15 min Cool down (92-97rpm)

Tough one today. Feeling fatigue from yesterday's ride. Didn't do as well as last week.
Harder to hold proper watts (215-225 and 185-205 for Tempo). Still a good workout. Need to plan out this ride so I'm not tired before.
Should have gone for a run after but I was lazy.

216/216/202 for wattage. 83/83/81 rpm. 150/152/146 HR.

185/258 watts

Friday Dec 1 #

5 AM

Swim - pool (Kick, T & K work) 45:00 [3] ** 2.3 km (19:34 / km)

10 ' w.u. (75 swim/25 form)
4 x 200 kick w flippers
8 x 50 t as 25 drill 25 swim
4 x 100 as 50 e/50 t (fast t)
3 x 100 k (2:00 hold 1:35s)
10 AM

Cycling - Trainer (fluid) (Trainer Ride 1) 1:00:00 [5] **** 18.9 mi (3:10 / mi)
ahr:146 max:170

w/u 15' 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

30" in 4th gear. Z5 in 7th gear.
Z5 work was really hard. Struggled to maintain LZ5 watts (240-245).

Tuesday Nov 28 #

1 PM

Strength, Core, Stretch (Weakness Focus) 1:00:00 [0] ***

Low back program at work.
-ankle flexibility
-QLs
-Glutes
-Quad/front of hip are tight.
-side to side stretching all weaknesses.

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