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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Apr 22:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 4:35:00 85.0(3:14) 136.79(2:01)
  Run - outside2 1:58:56 12.55(9:29) 20.2(5:53) 64
  Swim - pool2 1:45:00 3.64(28:53) 5.85(17:57)
  Climbing1 30:00
  Total7 8:48:56 101.19 162.84 64
averages - weight:165lbs

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Sunday Apr 22 #

4 PM

Run - outside (Easy Run) 1:30:00 [2] ** 15.2 km (5:55 / km)
ahr:133 max:150 shoes: Asics DynaFlyte (1)

Easy Run after driving to Penticton.
Ran on the KVR out and back.

Saturday Apr 21 #

12 PM

Climbing 30:00 [3] ***

Climb at Elevation Place with Shane in Canmore.
Tough routes for me.
Did a 5.10a... sort of

Friday Apr 20 #

10 AM

Swim - pool (Broken 400s) 1:00:00 [3] ** 3.25 km (18:28 / km)

300 choice,
4x 100 : 50 kick/50swim, 50pull/50 swim, 50 drill/50kick, 50 drill/pull
IM set:
12x 50 as 3 of each stroke.



set 2:
16x 25 on 30
8x 50 on your IM pace - 5 sec rest
4x100 on your IM goal pace - 5 sec rest
2x 200 - on your IM goal pace - 10 sec rest
1x 400 - on your IM goal pace

Moved from yesterday to today. LONG night shift made for a write off of a day.
Couldn't wake up this morning so slept in as well. Needed it.

Wednesday Apr 18 #

11 AM

Cycling - Trainer (fluid) (Baker Bike 8b) 2:35:00 [4] *** 48.6 mi (3:11 / mi)
ahr:139 max:157 weight:165lbs

Warm up - 20 min
set 1:
3x 15 min

1st 5 min - below FTP
2nd 5 min - climb - aerobic slow cadence but also reduce watts
3rd 5 min - flat road gear but stand for 15 sec at beginning of each minute

20 min easy spin

set 2:
over unders:

2x 20 min as: 90 seconds at 90% FTP, 30 seconds 105%
take 5-10 min between sets.

set 3:
6x 3 min at 100-105rpm/ 2min at 90 rpm. don't worry about watts. choice gears.
1 PM

Run - outside (Transition Run 30') 28:56 [3] ** 5.0 km (5:47 / km) +64m 5:26 / km
ahr:141 max:152 shoes: New Balance Foam Zante - black

Easy run off the bike.
Felt ok. not great.
Started slow and maintained/picked it up a bit.

Tuesday Apr 17 #

9 AM

Cycling - Trainer (fluid) (Baker Bike 8a) 2:00:00 [4] *** 36.4 mi (3:18 / mi)
ahr:140 max:164

main set 1: cadence:
4 min at 100+ rpm ( don't worry about power)/1 min FTP
3 min at 100+ rpm/2 min at FTP
2 min at 100+ rpm/3 min at FTP
1 min at 100+rpm/4 min at FTP
no break here so the 100+rpm should be easy gear as this is your 'recovery'
-10 min easy bike
throw in some right leg only and left leg only 30 second intervals here...

-main set 2:
6x 3 min hard/ 2 min easy - hard is 105-115 % FTP (250-270 watts)

-10 min easy
again, throw in some right and left leg only intervals here.

-Set 3:
15x (45 sec on/30 sec off) big gear - lower cadence so you are pushing bigger watts here - cadence maybe around 65-75.
Do these descend 1-3 so increase watts.


-Spin ladders still hard! Lol
-Cadence set done in 2nd & 4th gear.
-6 x 3+2 was tough. Couldn't get much higher than 250 watts. Last minute of each set hurt.
-8th & 4th gear for big gear set. Not happy with the watts put out on this one, but I'll work on it.

Monday Apr 16 #

5 AM

Swim - pool (4 x 10') 45:00 [2] ** 2.6 km (17:18 / km)

10' e w.u.
2 x 10' e pull w paddles and a band
1 x 10' e swim.

Good to swim with a band to mix it up and get some core engagement.

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