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Training Log Archive: OL

In the 7 days ending May 6:

activity # timemileskm+m
  Physio, Chiro, IMS..2 2:30:00
  Cycling - Trainer (fluid)1 2:00:01 36.2(3:19) 58.26(2:04)
  Swim - pool2 1:40:00 3.11(32:11) 5.0(20:00)
  Run - outside2 1:34:31 9.36(10:06) 15.07(6:16) 146
  Run - Track1 1:27:00 10.0(8:42) 16.09(5:24)
  Strength, Core, Stretch1 45:00
  Total9 9:56:32 58.67 94.42 146
  [1-5]8 8:41:32

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MoTuWeThFrSaSu

Sunday May 6 #

5 AM

Swim - pool (IM Recovery Swim) 55:00 [1] * 2.6 km (21:09 / km)

4 x 200 (100 swim, 50 drill, 50 kick)
2 x 200 IM (25 scull / 25 swim)
300 t kick
3 x 200 e pull w various paddles.
16 x 25 IM order swim down

Saturday May 5 #

Run - Track 1:27:00 [5] **** 10.0 mi (8:42 / mi)
ahr:150 max:170

warm up 20 min.

do 5 min of stretching, leg swings, high knees, bum kicks etc.

Main set: 20 min time trial pace (so see how far you can get in the 20 min). Or, if you'd rather go by distance, do a 5km hard run for time.

Then you are going to run 10 min easy.

Then go right into a 10 min (or 2.5km) hard effort run - this should be a good effort but not time trial pace because if you did the 5km correctly, you likely couldn't hold that pace for another 2.5km...do the best you can.

Then 5 min easy.

Finally - you are going to finish with 3x 1 min on 1 min off - again, the on is best pace you can hold for the whole min. don't go so hard that you have to slow down by the end.

10 min cool down

Friday May 4 #

9 AM

Cycling - Trainer (fluid) 2:00:01 [3] ** 36.2 mi (3:19 / mi)
ahr:133 max:143

30' w.u including SLD
20' 75-79% FTP in 5th gear, 78-80 rpm
10' easy
20' 70-75% FTP in 4th gear, 87-90 rpm
10' easy
6 x 30" at FTP (240w) + 4:30' recovery spin
11 AM

Run - outside (Transition Run 30') 28:01 [1] ** 4.07 km (6:53 / km)
ahr:135 max:150 shoes: New Balance Foam Zante - black

Easy transition run after trainer.
1 PM

Physio, Chiro, IMS.. (Massage) 1:15:00 [0]

Ouch.
Matt P at athletes massage.
THis one hurt alot, but needed

Wednesday May 2 #

5 AM

Strength, Core, Stretch (Weakness Focus) 45:00 [3] **

Can't do the bike today so I did some weights, one leg work, stretching, foam rolling and TRX work.

Tuesday May 1 #

5 AM

Swim - pool 45:00 [2] 2.4 km (18:45 / km)

400 rev IM.
100 kick

4x 150 as: 50 easy, 50 build, 50 fast on 2:30? you want 10 sec rest here.

Pull set on 20 sec rest

2x 100
2x 200
1x 300
2x 200

50 fast was tough. Had to take extra rest as well.
Out of breath and slow today.
Had to cut this short as I swam before work.
5 PM

Run - outside (Easy Run 60') 1:06:30 [3] * 11.0 km (6:03 / km) +146m 5:40 / km
ahr:140 max:157 shoes: Asics Gel Trainer 20 (Lime)

Easy run 60' with Strides at the end.
Run after work in the river valley.

The next morning my left ankle/achilles was sore.
Need to catch this ahead of time, this time.

Monday Apr 30 #

9 AM

Physio, Chiro, IMS.. (Yoga) 1:15:00 [1] *

Yin Yoga.

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