Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Dec 10, 2017:

activity

time

miles

Cycling - Trainer (fluid)

2:10:00

40.6

(3:12)

65.34

(1:59)

Swim - pool

1:38:00

3.29

(29:45)

5.3

(18:29)

Strength, Core, Stretch

1:15:00

Run - outside

1:10:00

7.2

(9:43)

11.59

(6:02)

192

Run - Treadmill

42:15

4.3

(9:50)

6.92

(6:06)

Physio, Chiro, IMS..

20:00

Total

7:15:15

55.39

89.15

192

[1-5]

6:40:15

averages - sleep:7 weight:167.8lbs

2:03

0:00

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Saturday Dec 9, 2017 #

5 AM

Run - Treadmill (Hill Pyramid) 42:15 [4] *** 4.3 mi (9:50 / mi)
max:153 slept:7.0 weight:169.2lbs shoes: Asics Gel Trainer 20 (Lime)

Hill Pyramid, ending with 2:15 minutes at Tempo pace.
Need to get Tempo practice time better

6 AM

Strength, Core, Stretch (Stretching) 15:00 [0]

Post running stretching.
Good.

Friday Dec 8, 2017 #

5 AM

Strength, Core, Stretch (Strength Work) 1:00:00 [3] **

Legs, low back work, stretching and lacrosse ball work.

Should have done my Hill run but I was lazy.
Good to do some extra strength work though.

Thursday Dec 7, 2017 #

5 AM

Swim - pool (Kick, T & Y work) 45:00 [3] 2.1 km (21:26 / km)

4 x (75e/25 form/25 kick)
4 x 150 kick w flippers (2 on back, 2 w board)
4 x 50 as 25 scull/25 t.
4 x 50 t kick w board, focus on narrow knees and ankle flexibility
4 x 100 as (50 e/50 t). Moderate back end speed work.
8 x 25 y on 5" rest, holding 25".

Inspired to maybe swim Provincials in March.

9 AM

Run - outside (Long Run 70) 1:10:00 [3] ** 7.2 mi (9:43 / mi) +192m 8:59 / mi
ahr:141 max:162 weight:166.4lbs shoes: New Balance Foam Zante - black

Long run for the week from 50 St, with the dog.
Achilles still not great.

Wednesday Dec 6, 2017 #

5 AM

Swim - pool (4 x 10') 53:00 [3] ** 3.2 km (16:34 / km)

10' w.u.
4 x 10' e swim (650m per, 9:55, 9:47, 9:41, 9:43)

Work on low head and steady pace.

1 PM

Cycling - Trainer (fluid) (Freddy Kinetic 9) 1:10:00 [4] *** 21.6 mi (3:14 / mi)
ahr:136 max:164 slept:7.0

interval 1: 15-minute easy warm up
intervals 2-16: 1 minute Power Interval* x 2 minutes easy spinning. Repeat 15 times.
Interval 17: 10-minute easy spinning cool down

*A Power Interval - is used to elicit improvements in strength as well as VO2 max. Power Intervals are performed at 120-130% of FTP (Zone 6). (288-312 watts)

295-310 watts for 1' intervals.

Tuesday Dec 5, 2017 #

9 AM

Cycling - Trainer (fluid) (PPF Strength End 1) 1:00:00 [4] **** 19.0 mi (3:09 / mi)
ahr:148 max:170

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

Stronger on this one. Did the 60 RPM on the upside on set 3.
Able to do 7,9,&10the gear.

12 PM

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

Redefined health with Amber.
L achilles work and glue work again.

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