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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 5:20:09 91.03(3:31) 146.49(2:11)
  Swim - pool3 1:50:00 3.39(32:29) 5.45(20:11)
  Run - outside1 1:34:00 8.3(11:19) 13.36(7:02) 227
  Run - Treadmill2 1:30:00 8.95(10:03) 14.4(6:15)
  Strength, Core, Stretch2 1:00:00
  Physio, Chiro, IMS..1 50:00
  Total12 12:04:09 111.66 179.71 227
  [1-5]11 11:14:09
averages - sleep:7.5 weight:166lbs

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MoTuWeThFrSaSu

Sunday Mar 24 #

5 AM

Swim - pool 45:00 [2] ** 2.35 km (19:09 / km)

400 kick
4 x 300 pull
4 x 150 FRIM
150 w.d.

Saturday Mar 23 #

5 AM

Swim - pool 20:00 [1] * 0.9 km (22:13 / km)

Failed Swim.

Was going to do 7 x 300s
11 AM

Run - Treadmill 45:00 [1] ** 4.35 mi (10:21 / mi)
ahr:135 max:140 shoes: Asics Gel Trainer 20 (Lime)

Base Run at work,
2.0% at 5.8 mph.

Sole of R foot still sore

Friday Mar 22 #

9 AM

Cycling - Trainer (fluid) (BIG MOUNTAIN) 3:00:00 [2] ** 50.7 mi (3:33 / mi)
ahr:125 max:155

3 hours of Aerobic Endurance spent between 65-75% FTP.

Thursday Mar 21 #

10 AM

Run - outside 1:34:00 [2] *** 8.3 mi (11:19 / mi) +227m 10:26 / mi
ahr:125 max:146 shoes: Salomon Cross 3 #2

Stopped lots. Trails were not the best due to ice. Glutes started to get right around the 1 hour mark

Soles of my feet have been pretty sore lately.

Wednesday Mar 20 #

8 AM

Cycling - Trainer (fluid) (LOOKING GLASS) 1:20:05 [3] *** 37.8 km (2:07 / km)
ahr:136 max:153

Looking Glass is 3x20-minute intervals between 75-90% FTP with 3-minute recoveries between them.

1. Aero (small ring, 7th gear)
2. Standing (big ring / small ring)
3. Stand & seated climbing (big ring)
Felt good. Climbing was easier than Aero.
Legs not too beat up from yesterday. Focus on post workout nutrition and mobility work hopefully will pay off.

Tuesday Mar 19 #

5 AM

Cycling - Trainer (fluid) (MILLS) 1:00:04 [4] **** 27.1 km (2:13 / km)
ahr:134 max:165 slept:7.5 weight:166lbs

Mills consists of 3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.


All in small ring, 7th gear.
Each interval got progressively harder. Tough set, but I made it.
Last two sets were done in Aero position, making it harder. Focus in maintaining a 110 RPM and belly breathing

Legs were pretty tired and sore after this one.
Took a while to warm up as well (5:00 AM start).
8 AM

Physio, Chiro, IMS.. (Body Restoration) 50:00 [0]

Needles, shockwave and heat.
11 AM

Run - Treadmill 45:00 [3] ** 4.6 mi (9:47 / mi)
ahr:139 max:155 shoes: On Cloud 1 Black/Grey

Run 45min Easy-Moderate, RPE6 and sprinkle 8x30s bursts of high speed this week, RPE9 over the course of the run with at least a minute of normall-paced running between bursts.

2.5% incline at 5.8 mph. Speed work at 8.5 up to 9.2 mph.
Felt good on this run. The 5.7-5.9 range is getting easier, feeling easier, and HR is coming down.
12 PM

Strength, Core, Stretch 30:00 [2] ***
ahr:90 max:113

Pre Hab work:
Glutes, hams, psoas.

Stretching.

Monday Mar 18 #

5 AM

Swim - pool (IM Work) 45:00 [2] *** 2.2 km (20:27 / km)

400 kick
6 x 150 FRIM pull
6 x 150 FRIM
3 PM

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

Core work at work

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