Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 25, 2018:

activity

time

miles

Cycling - Trainer (fluid)

4:06:17

77.6

(3:10)

124.89

(1:58)

Swim - pool

2:58:17

6.15

(28:59)

9.9

(18:01)

Run - Treadmill

2:45:05

27.2

(6:04)

43.77

(3:46)

Run - Track

1:07:38

7.02

(9:38)

11.3

(5:59)

Strength, Core, Stretch

40:00

XC skiing - Skate

38:36

4.72

(8:11)

7.6

(5:05)

Run - outside

23:59

2.57

(9:21)

4.13

(5:48)

Total

12:39:52

125.26

201.59

[1-5]

12:29:52

2:59

0:00

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Sunday Mar 25, 2018 #

2 PM

Cycling - Trainer (fluid) (Baker Bike 11c) 1:13:07 [4] 22.8 mi (3:12 / mi)
ahr:135 max:155

warm up:
15 min easy
10 x 30 seconds spin over 100rpm, 30 sec easy

set 1: 2x (4x 3 min hard - best avg power) 3 min spin between each interval. 5 min spin between sets

Took a while to get warmed up on this.
1st set done in 4th gear and not the best effort. Aimed for 95-98 rpm. Legs were tired & felt acidy when spinning high RPM's.

2nd set done in 5th gear and much better effort. Able to put in higher watts and hold it. Aimed for 87-90 rpm.

4 PM

Run - outside (Transition Run 20') 23:59 [1] * 4.13 km (5:48 / km)
ahr:133 max:146 shoes: New Balance Foam Zante - black

Easy 20 min run off bike

Saturday Mar 24, 2018 #

7 AM

Run - Track (Descending Ladder) 1:07:38 [5] **** 11.3 km (5:59 / km)
ahr:150 max:167 shoes: Asics Gel Trainer 20 (Lime)

Warm up - 20 min plus a couple strides.
main set:
2x ( 2km on 10:30 min, 1 km on 5:15 min, 500m on 2: 30, 250m on 1:15) take 3-5 min between sets.
So this is a bit of a pacing workout...you can't go too hard bec it's not a lot of rest, but if you go too slow, you get even less rest:
For e.g., if you run the 2km in 9 min, you get 90 sec rest before starting the 1km...
10 min easy cool down

avg 1:15-1:11 per lap on the upper track of KSC.
Hard not to pick it up too much on the 2nd set and burn out.

10 AM

Strength, Core, Stretch (Post Run Stretch) 30:00 [1]

Did some glute activation & Stretches after 20' w.u.
Did post run body weight balance work after the run. (Step ups, SLD)

Swim - pool (5 x 400s) 1:07:26 [3] ** 3.7 km (18:14 / km)

Warm up: 400 free, 100 breast, 100 back, 100 fly 4x 50 IM race pace on 60 sec.
100m kick
set 1: 5x 400 as: 100 hard, 250 IM race pace, 50 m hard ( as if you are passing someone).

set 2: 2x (8x 25 fast on :40) 100 m easy no free between sets.
cool down - 200-400m incl some drill, some kick.

Swam in CORE shorts at KSC.
Tired on this to start. Mentally checked out a bit as well. Had to do lots of self talk to get this done after the run.

Legs cramping towards the end, and very tired. Almost stopped During 5th 400m.

Friday Mar 23, 2018 #

9 AM

Cycling - Trainer (fluid) (Baker Bike 11b) 1:35:05 [4] *** 29.7 mi (3:12 / mi)
ahr:144 max:161

Warm up - short 5-10 min.
Set 1: 3x 18 min - can you hold 80-90% FTP here? Plus, the last 30 seconds of every 3 min is an acceleration ( not a sprint, just a pick up)
take 3-4 min between each set.
set 2: 4x (1 min at 100rpm , 1 min at 110rpm , 1 min at 120rpm) 1 min off
cool down 10 min.

Legs ok to start but very tired on this set. Couldn't maintain power. Decided not to ski & move the swim to tomorrow.

Thursday Mar 22, 2018 #

5 AM

Run - Treadmill 1:05:00 [2] * 10.5 mi (6:11 / mi)
ahr:140 max:155 shoes: Asics Gel Trainer 20 (Lime)

2.5% incline at 6.1 mph.
Felt ok, not good but not bad.
Strides done at 9.0 mph.
Legs probably a bit tired from yesterday's bike.

6 AM

Strength, Core, Stretch (Post Run Stretch) 10:00 [0]

Foam rolling and stretching

Wednesday Mar 21, 2018 #

5 AM

Swim - pool 50:00 [3] *** 2.7 km (18:31 / km)

500 free: FIRST 100 IS FAST!!! -
Set 1:
6 sets:
Odd: rotating IM (4x 50 - (25 fly/25 back, 25back/25Br, 25Br/25Fr, 25Fr/25 fly))
Even: 200 free - hold good form.
Set 2:
2x 400m - same as you've done before: rotate 25 pick ups (1st 25 on the 1st 100, 2nd 25 on the 2nd 100 etc)
cool down: whatever you need: some drill , kick if you want
500 will get you to 3km

Out of swim shape! 200 e's on 3:09-3:05.
Did pull for the 2 x 400s.
Medley stroke work felt good.

6 PM

Cycling - Trainer (fluid) (Baker Bike 11a) 1:18:05 [4] *** 25.1 mi (3:07 / mi)
ahr:137 max:158

Set 1:
-20x (10 sec at 105-110% FTP, 20 sec at 90-95 %FTP)
5 min easy spin
-10x (same as above)
4 min easy spin
5x (same as above)

5 min easy spin

set 2: Hills
4 min: climb seated - steady
1 min easy
3 min climb seated - 1 min stand
1 min easy
2 min seated - 2 min stand
1 min easy
1 min seated - 3 min stand
1 min easy
4 min standing climb:)

10 min easy cool down

Tuesday Mar 20, 2018 #

6 AM

Swim - pool 20:00 [1] 1.0 km (20:00 / km)

Tried to do tomorrow swim today but I was on the verge of cramping in my shins & calves. Pulled the pin after 200 e.

Monday Mar 19, 2018 #

Run - Treadmill long (Long Run 1:40) 1:40:05 [3] ** 16.7 mi (6:00 / mi)
ahr:145 max:153 shoes: Asics Gel Trainer 20 (Lime)

Only went for time, not distance. Ran on treadmill for this one (6.1-6.3 mph @ 2.5% incline).
Focus on ankle lean & engaged core.

12 PM

Swim - pool (Recovery Swim) 40:51 [3] ** 2.5 km (16:20 / km)

2km swim from last week.
Either straight 2km free or 400 free, 100 no free.

don't worry about pace. Just feel relaxed.

Swam in CORE shorts.
Took a water break after each 100 of. backstroke

2 PM

XC skiing - Skate (Skate Ski Practice) 38:36 [2] 4.72 mi (8:11 / mi)
ahr:144 max:160

Easy ski. 1 lap Wgaon, Out & back x 2, and mini hill loop.

Legs tired, especially adductors.
Tried to take it easy but faded & only did one lap of Wagon.
Not enough fueling, fatigue & long day probably didn't help either.

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