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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Dec 31, 2017:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:00:03 37.83(3:10) 60.88(1:58)
  Swim - pool1 40:00 1.62(24:46) 2.6(15:23)
  Total3 2:40:03 39.45(4:03) 63.48(2:31)

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Sunday Dec 31, 2017 #

5 AM

Swim - pool (4 x 10') 40:00 [2] 2.6 km (15:23 / km)

10' w.u
3 x 10' e swim

Swam in CORE shorts. Swam easy & controlled.

Friday Dec 29, 2017 #

10 AM

Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:40:01 [4] *** 31.6 mi (3:10 / mi)
ahr:152 max:168

5th gear. Tried for 225 & 210 watts.
Better results this time. HR was really high, but felt good on this one.

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)
11 AM

Cycling - Trainer (fluid) 20:02 [4] **** 6.23 mi (3:13 / mi)
ahr:152 max:171

4 x 0:40/4:20, PZ6: Recovery

Modified version of 1:4 PZ6: recovery.
Pushed the 40" hard on the last 20", 400+ watts

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