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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 11, 2018:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:40:00 50.2(3:11) 80.79(1:59)
  Run - Treadmill2 1:27:05 9.18(9:29) 14.77(5:54)
  Swim - pool2 1:26:09 3.11(27:44) 5.0(17:14)
  Strength, Core, Stretch2 1:10:00
  XC skiing - Skate2 1:04:18 6.1(10:32) 9.82(6:33)
  Physio, Chiro, IMS..2 40:00
  Total12 8:27:32 68.59 110.38
  [1-5]10 7:47:32
averages - weight:169lbs

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MoTuWeThFrSaSu

Saturday Feb 10, 2018 #

5 AM

Swim - pool (7 x 300s) 41:09 [3] *** 2.7 km (15:14 / km)

Swim in CORE shorts
600 w.u
7 x 300 on 4:50, hold 4:35-4:30

Friday Feb 9, 2018 #

11 AM

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

Low back, shoulders and neck super tight.
2 PM

XC skiing - Skate (Skate Ski Practice) 32:37 [3] *** 3.04 mi (10:44 / mi)
ahr:150 max:170

1 lap at SWC.
Need to rewax skate skis

Thursday Feb 8, 2018 #

9 AM

Cycling - Trainer (fluid) (Early Season Base Build 1) 1:40:00 [4] **** 31.1 mi (3:13 / mi)
ahr:146 max:169 weight:169lbs

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)

Low watts meant it was going to be hard today. Legs tired, slow and sluggish. Had to just do 1:40 ride w no extra tempo work. Also had to dial back the effort on 15' & 20' sets.

Have to note that I did my Hill run & weights the day before.

Wednesday Feb 7, 2018 #

9 AM

Run - Treadmill (Hill Pyramid) 42:01 [4] *** 4.3 mi (9:46 / mi)
ahr:151 max:170 shoes: Asics Gel Trainer 20 (Lime)

w/u 10'
1 minute hard, 1 minute easy
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.

Can't remember if I did 2 x 4 minutes, but probably only one.
11 AM

Strength, Core, Stretch (Post Run Stretch) 45:00 [3] **

Single leg wobble board pistols, hams & squats.
Glute activation band work.
Stretching.

Good Stretches today. Low back loosened up lots so I could stretch my hams and adductors well.

Tuesday Feb 6, 2018 #

5 AM

Swim - pool (Drills & Kick) 45:00 [2] ** 2.3 km (19:34 / km)

800 SKPS
200 IM
3 x (4 x 50 kick w flippers & 200 e drill)
200 IM
10 AM

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

4 PM

Cycling - Trainer (fluid) (Trainer Ride 8) 1:00:00 [5] ***** 19.1 mi (3:08 / mi)
ahr:142 max:171

w/u 8' gradually increasing resistance, 2' easy, 1' hard, 2' easy, 1' hard, 1' easy
m/s
3x (3' low PZ 5, 2' RI, 3' low PZ 5, 2' RI), then
2x (1' AO, 1' RI)
c/d to complete total time

all done in 5th gear.
Tried for 245-250 watts for 3'.
Tried for 350 watts & 100+ rpm for AO.
Good results for this.

Monday Feb 5, 2018 #

5 AM

Run - Treadmill (Speed Work Treadmill (4:3) 45:04 [3] *** 4.88 mi (9:14 / mi)
ahr:147 max:162 shoes: Asics Gel Trainer 20 (Lime)

10' w.u.
5 x (4' faster than normal pace + 3' recovery jog).
6 AM

Strength, Core, Stretch (Post Run Stretch) 25:00 [3] ***

2 PM

XC skiing - Skate (Skate Ski Practice) 31:41 [3] *** 3.06 mi (10:21 / mi)

Skate ski practice at SWC
1 lap of wagon

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