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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 4:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:57:02 75.5(3:08) 121.51(1:57)
  Swim - pool2 1:50:00 3.64(30:16) 5.85(18:48)
  XC skiing - Skate1 1:15:00 6.0(12:30) 9.66(7:46)
  Strength, Core, Stretch1 1:00:00
  Run - Treadmill1 45:00 4.67(9:38) 7.52(5:59)
  Run - outside1 20:00 2.0(10:00) 3.22(6:13)
  Total9 9:07:02 91.81 147.75
averages - sleep:5 weight:168.6lbs

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Sunday Feb 4 #

7 AM

Run - outside (Long Run 80' Fail) 20:00 [1] ** 2.0 mi (10:00 / mi)
ahr:140 max:155 shoes: Salomon Cross 3 #2

Fail. Too cold to run
8 AM

Swim - pool (2 x 20' swim) 55:00 [2] ** 3.05 km (18:02 / km)

10' e w.u.
2 x 20' swim. Easy pace

Swam at KSC, in CORE shorts.
Relatively easy swim. Focus on core engagement, low head, and 2 dolphin kick off the wall.

Saturday Feb 3 #

9 AM

Cycling - Trainer (fluid) (Aerobic Base Build 1) 1:55:00 [4] *** 36.6 mi (3:09 / mi)
ahr:140 max:160 slept:5.0 weight:168.2lbs

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
5 mins recovery
10 mins Tempo 76-90% FTP
15 min Cool down (92-97rpm)

Friday Feb 2 #

5 AM

Run - Treadmill (Hill:Core Treadmill Run) 45:00 [3] *** 4.67 mi (9:38 / mi)
ahr:147 max:168 shoes: Asics Gel Trainer 20 (Lime)

10' w.u. at 2.5%
4-8 x 4' incline run w 1' Core exercise off the treadmill.

7 sets at 6.0% at 6.1-6.6 mph
6 AM

Strength, Core, Stretch (Post Run Strength work) 1:00:00 [4] ***

Machine weights, foam roll, Stretch, core work.

Thursday Feb 1 #

5 AM

Cycling - Trainer (fluid) (Trainer Ride 7) 1:00:02 [4] **** 19.1 mi (3:09 / mi)
ahr:145 max:166

w/u 15' easy pedaling, including 5x 20" spin ups
m/s
10' at FTP, 3' RI (PZ2)
10' just below FTP, 3' RI (PZ 2)
10' PZ 3, 3' easy
c/d to complete total time

Compare Nov 25/16, Jan 19, and Mar 15, May 22, Nov 15/17

"m/s all done in 5th gear.
Aimed for 250/240/230 watts
Aimed for 87-88/85-87/84-85 RPM for each".

Tuesday Jan 30 #

6 AM

Swim - pool (200 IM ) 55:00 [3] 2.8 km (19:39 / km)

10' w.u.
3 x 200 IM drills
450 e pull
4 x (200 IM + 4 x 25 descend), one of each stroke

Out of shape

Monday Jan 29 #

9 AM

Cycling - Trainer (fluid) (PPF Strength/End 1) 1:02:00 [5] **** 19.8 mi (3:08 / mi)
ahr:140 max:163 weight:169lbs

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

Same as last week, but did 1st minute of 4th set.
Felt sluggish to start, & not as powerful as last time.
7,9,10th gear again.
Able to push 50 rpm portion at 55+ RPM
11 AM

XC skiing - Skate (Skate Ski) 1:15:00 [2] **** 6.0 mi (12:30 / mi)
ahr:106 max:122

Skate ski lessons with Ulf at Goldbar

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