Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jul 15, 2018:

activity

time

miles

Cycling - Time Trial bike

3:56:00

71.46

(3:18)

115.0

(2:03)

Swim - pool

3:25:00

7.21

(28:26)

11.6

(17:40)

Physio, Chiro, IMS..

2:15:00

Strength, Core, Stretch

1:40:00

Cycling - trainer (gym)

1:00:00

18.02

(3:20)

29.0

(2:04)

Unspecified

45:00

1.5

(30:00)

2.41

(18:38)

Total

13:01:00

98.19

158.01

[1-5]

10:46:00

averages - sleep:5 weight:170.3lbs

3:56

0:00

» now

Sunday Jul 15, 2018 #

9 AM

Cycling - Time Trial bike 3:56:00 [3] ** 115.0 km (2:03 / km)
ahr:130 max:157

Included 2*18' & 1 x 20' effort. Aimed for 200 watts.
"Minimize effort on hills and push the downhills."

Saturday Jul 14, 2018 #

3 PM

Swim - pool 1:00:00 [2] 3.7 km (16:13 / km)
slept:4.5 weight:171lbs

3 x 20' straight swim
(1940, 19:19, 19:40)

Felt good. Bit of a headache after.

Friday Jul 13, 2018 #

10 AM

Swim - pool 50:00 [3] *** 3.1 km (16:08 / km)
slept:5.5 weight:170lbs

Mix 500s

600 warm up
5x 100 fast - 10 sec rest only
2 x 500 with 30 seconds rest
3x 200 pull w paddles - descend 1-3. 20 seconds rest.
cool down: 400m k & t w.d.

12 PM

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

New Chiro clinic
Jordan, good adjustment

2 PM

Physio, Chiro, IMS.. (Massage) 1:30:00 [0]

Thursday Jul 12, 2018 #

5 AM

Swim - pool 50:00 [3] ** 2.8 km (17:51 / km)
weight:170lbs

Broken 300s

200 swim, 200 no free, 200 free
4x (50 kick fast (no fins), 100 swim steady - 10 seconds rest, 150 swim Ironman race pace) - 30 seconds rest
4x (100 back as: 50 Side-8/50 swim)
400 pull w paddles wd

100 steady on 1:28- 1:30
150 on 2:18-2:15
Bit out of breath and sluggish.

3 PM

Cycling - trainer (gym) 1:00:00 [3] *** 29.0 km (2:04 / km)
ahr:125 max:150

8x (1 min at 100rpm, 30 sec at 110rpm, 15 sec at 120 rpm) 30 sec off
4x 5 min increasing effort throughout the 5 min from: 65% (IM race pace)- 75% - 85% - 90%.
5 min easy
8x 1 min continuous as: 45 seconds easy, 15 seconds big chain ring 100% max effort.
10 min cooldown

Had to ride the bike at work

Wednesday Jul 11, 2018 #

5 AM

Unspecified (Stairs) 45:00 [4] **** 1.5 mi (30:00 / mi)
shoes: Hoka Tracers (blue/white)

Glenora Stairs

3 w.u
3 doubles
2 knee drive/extension focus
2 wide step
2 w.d

Legs still sore, but once I got going I felt ok.
As long as I'm consistent with this I should be ok.
Really focused on technique (soft landing, knees over toes, core engagement).

Tuesday Jul 10, 2018 #

5 AM

Swim - pool 45:00 [2] ** 2.0 km (22:30 / km)

Technique swim with Kris

800 w.u. (75 e/25 form)
100 kick w flippers
200 pull, fist drill
300 various drill w flippers
400 (150 steady/50 fast ) (3:09/200 m avg)

Sluggish warm up.
Felt better once I started swimming with the group. Had to leave at 6 for work.

4 PM

Strength, Core, Stretch 40:00 [3]

Physio Exercises

Psoas, plank, knee drive w cable
Calf raise, hopping
Glute bridge, monster walk, BOSU ball lunge

Didn't do cable knee drives

Monday Jul 9, 2018 #

9 AM

Physio, Chiro, IMS.. (Acupuncture) 30:00 [0]

11 AM

Strength, Core, Stretch 1:00:00 [3] ****

Physio Exercises and Stretching

Psoas crunch, plank.
Calf raises, hopping.
Monster walk, glute bridge, BOSU lunge
Cable knee drive.
Stretching

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