Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Jan 6, 2019:

activity

time

miles

Swim - pool

2:35:00

5.16

(30:03)

8.3

(18:40)

Cycling - Trainer (fluid)

2:31:09

43.66

(3:28)

70.27

(2:09)

XC skiing - classic

1:36:29

10.91

(8:51)

17.56

(5:30)

Run - Treadmill

1:25:03

8.5

(10:00)

13.68

(6:13)

Strength, Core, Stretch

1:00:00

XC skiing - Skate

27:52

3.14

(8:53)

5.05

(5:31)

Total

9:35:33

71.37

114.86

[1-5]

9:05:33

1:55

0:00

» now

Sunday Jan 6, 2019 #

12 PM

XC skiing - classic 41:18 [3] ** 5.0 mi (8:16 / mi)
ahr:133 max:160

2 PM

Swim - pool 1:00:00 [3] ** 3.0 km (20:00 / km)

300 e & 100k
2 rounds of:
2 x 25 kick
2 x 50 k
4 x 50 IM order

2 rounds of:
4 x 25 breakouts
4 x 50 e pull
8 x 50 floating IM

300 kick w board
100 IM w.d.

Saturday Jan 5, 2019 #

8 AM

Cycling - Trainer (fluid) (Freddy Kinetic 06) 1:10:00 [4] **** 31.6 km (2:13 / km)
ahr:131 max:164

interval 1: 15-minute easy warm up
intervals 2-9: 1 minute Power Interval* + 4 minutes easy spinning. Repeat 8 times.
Interval 10: 15-minute easy spinning cool down
(120-130% FTP) = 300-320 watts.

Legs tired from yesterday's bike. I think.
Went very easy on the easy and tried to keep watts above 320, big ring 4th gear.
Easy spin in small ring, 4th gear

Friday Jan 4, 2019 #

8 AM

Cycling - Trainer (fluid) (Trainer Buildup 6) 1:00:02 [4] **** 29.0 km (2:04 / km)
ahr:148 max:166

w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)

m/s

2x (5' gradual increase from 60-90% FTP, 1.5' PZ 6 all at 85-90 rpm) - 2' RI after 2nd set

12x (30" PZ 6 - 30" PZ 1) - 2' RI after last one

8' climb starting in PZ 3, increasing every 2' ending in PZ 6

c/d to complete total time

11 AM

Run - Treadmill 45:00 [2] * 4.5 mi (10:00 / mi)
ahr:140 max:150 shoes: On Cloud 1 Black/Grey

6.0 mph at 2.5% incline.

12 PM

Strength, Core, Stretch (Weakness Focus) 10:00 [3] **

Back raises, ham curls, banded monster walk

Thursday Jan 3, 2019 #

5 AM

Swim - pool 50:00 [1] 3.0 km (16:40 / km)

3 x 15' swim

Wednesday Jan 2, 2019 #

8 AM

Strength, Core, Stretch 30:00 [0]

Stretching at work

5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 06) 21:07 [2] 6.01 mi (3:31 / mi)
ahr:124 max:150

Fail

Tuesday Jan 1, 2019 #

11 AM

XC skiing - classic 55:11 [2] ** 5.91 mi (9:20 / mi)
ahr:115 max:151

12 PM

XC skiing - Skate 27:52 [2] *** 3.14 mi (8:53 / mi)
ahr:90 max:147

Glide wax terrible. Need to fix that

Monday Dec 31, 2018 #

5 AM

Run - Treadmill 40:03 [2] * 4.0 mi (10:01 / mi)
ahr:143 max:147 shoes: On Cloud 1 Black/Grey

6 AM

Strength, Core, Stretch (Weakness Focus) 20:00 [3] ***

Single leg deadlift, calf raise, psoas, monster walk.

8 AM

Swim - pool (Macca 50s) 45:00 [4] *** 2.3 km (19:34 / km)

w.u.
4 x 4 x 50, 4th fast
4 x 3 x 50, 3rd fast
4 x 2 x 50, 2nd fast
4 x 1 x 50, all fast.
(50's on 1:00 send off interval)
w.d.

Only held 39-41" for the fast 50s.
Send off time was 5-20" rest, or 1:00 for the last set.
300 pull w.d

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