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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Feb 24:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:30:11 60.9(3:27) 98.01(2:09)
  Run - Treadmill3 2:40:00 15.35(10:25) 24.7(6:29)
  Strength, Core, Stretch3 1:50:00
  Swim - pool2 48:23 1.68(28:50) 2.7(17:55)
  Total11 8:48:34 77.93 125.41
  [1-5]10 8:38:11
averages - weight:166.5lbs

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Sunday Feb 24 #

8 AM

Run - Treadmill 1:10:00 [2] * 6.75 mi (10:22 / mi)
ahr:139 max:142 weight:166.2lbs shoes: On Cloud 1 Black/Grey

Run for 70min at an Easy-Moderate pace, RPE6. The goal here is steady, continuous mileage and a slower form of fatigue than you’ll see during your shorter base runs. Accordingly, reduce the intensity to RPE4 or 5 if it keeps your legs turning over, non-stop and injury-free.
10 AM

Strength, Core, Stretch 50:00 [3] ***
ahr:100 max:125

HIP and LEG Work

Saturday Feb 23 #

9 AM

Cycling - Trainer (fluid) (ANTELOPE) 1:30:00 [4] *** 25.9 mi (3:28 / mi)
ahr:140 max:160 weight:166.4lbs

Antelope is 5x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

(212, 215, 219, 219, 215 watts)
1 PM

Swim - pool 38:00 [2] * 2.2 km (17:16 / km)

Warm-Up 300m Easy, RPE4
1500m Moderate, RPE6
Cool-Down 400m easy, RPE4

Swam in CORE shorts.
22:00 split for the 1500. Felt good & easy.
Focus on triathlon arm turnover.

Friday Feb 22 #

5 AM

Swim - pool 10:23 [0] 0.5 km (20:46 / km)

FAIL

Warm-Up 300m Easy, RPE4

8x25m FS drills w/ 10s rest between drills

6x150m of 50m Easy RPE4/25m Hard RPE8, 15s rest between intervals

8x25m SK drills w/ 15s rest between

Wednesday Feb 20 #

5 AM

Run - Treadmill 45:00 [1] * 4.3 mi (10:28 / mi)
ahr:145 max:150 shoes: On Cloud 1 Black/Grey

Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.
6 AM

Strength, Core, Stretch 30:00 [2] **

Rehab Exercises
10 AM

Cycling - Trainer (fluid) (GEIGER) 1:00:00 [4] **** 17.4 mi (3:27 / mi)
ahr:145 max:164 weight:167lbs

Geiger is 3x12-minute efforts spent in the Sweet Spot (88-94% FTP) with brief, 3-minute recoveries between efforts.
(207-221 watts)

Tuesday Feb 19 #

7 AM

Run - Treadmill 45:00 [2] * 4.3 mi (10:28 / mi)
ahr:144 max:150 shoes: On Cloud 1 Black/Grey

Easy treadmill run at work.
5.8 mph at 2.5% incline

A bit harder than usual, probably because I took the last 3 days off.
8 AM

Strength, Core, Stretch 30:00 [2]

Mobility and strength work at work.
5 PM

Cycling - Trainer (fluid) (BERRYESSA) 1:00:11 [3] *** 17.6 mi (3:25 / mi)
ahr:136 max:155

Berryessa is 8x20-second all-out efforts at 200% FTP, each separated by almost 5 minutes of active recovery at 65% of FTP.

470 watts for work
153 watts for recoveries

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