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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Mar 31:

activity # timemileskm+m
  Cycling - Trainer (fluid)4 5:30:46 94.7(3:30) 152.4(2:10)
  Swim - pool5 3:52:00 7.46(31:07) 12.0(19:20)
  Run - Treadmill1 40:15 4.05(9:56) 6.52(6:11)
  Physio, Chiro, IMS..1 20:00
  Strength, Core, Stretch1 10:00
  Total12 10:33:01 106.2 170.92
  [1-5]11 10:13:01

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Saturday Mar 30 #

6 PM

Swim - pool 40:00 [1] * 2.0 km (20:00 / km)

Swim in Jasper at pool, after climbing, w Aaron and Dan
A few light sprints

Friday Mar 29 #

5 AM

Swim - pool 1:00:00 [2] 3.3 km (18:11 / km)

Warm-Up 4 x 500 kick, 1 each w flippers.
5 x 100 pull w band
5 x 100 pull w paddles
2 x 150 FRIM w.d.
3 PM

Cycling - Trainer (fluid) (CUMBERLAND) 1:15:38 [3] ** 36.0 km (2:06 / km)
ahr:134 max:179

Cumberland is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.

Legs sore, tired, a bit sloppy technique.
All in 7th gear, small ring

Thursday Mar 28 #

5 AM

Swim - pool (Tower 26) 1:00:00 [3] 3.0 km (20:00 / km)

Warm-up 800 kick w flippers
4 x 4 x 50 scull/pull, e
16 x 25 e drill, swim
300 pull
(Tower 26 x 1)
16 x 25 firm
300 pull
8 AM

Cycling - Trainer (fluid) (LAURENTIAN) 2:15:04 [2] * 62.0 km (2:11 / km)
ahr:133 max:147

Laurentian is 2.25hours of Aerobic Endurance spent between 65-75% FTP.

Wednesday Mar 27 #

9 AM

Cycling - Trainer (fluid) (PETTIT) 1:00:00 [2] * 27.1 km (2:13 / km)
ahr:126 max:151

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.
Done in small ring and 6th gear. One interval was in 7th .
2 PM

Run - Treadmill 40:15 [2] ** 4.05 mi (9:56 / mi)
ahr:139 max:156 shoes: On Cloud 1 Black/Grey

Run 40min Easy-Moderate, RPE6 and work in 6x30s bursts of high speed, RPE9 throughout the run, at least a minute’s’ recovery between bursts.

2.5% incline, 5.8 mph.
8.6-9.1 for speed work
L heel sore again
4 PM

Physio, Chiro, IMS.. 20:00 [0]

Chiropractic. L shoulder and R heel work.
Bursa in L heel is inflamed. Need a cup lift and rest for remedy

Tuesday Mar 26 #

8 AM

Cycling - Trainer (fluid) (BAIRD -1) 1:00:04 [4] **** 27.3 km (2:12 / km)
ahr:138 max:156

Baird -1 is 3 sets of 5x1-minute intervals at 120% FTP where recoveries between intervals are 2 minutes long and recoveries between sets of intervals are 3 minutes long.
11 AM

Strength, Core, Stretch 10:00 [3]

Suitcase squats
Split squats
12 PM

Swim - pool (Recovery ) 27:00 [1] * 1.5 km (18:00 / km)

500 w.u.
2 x 4 x 50 as scull/swim w buoys
12 x 25 odds fist drill even swim
200 pull

Monday Mar 25 #

5 AM

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

400 kick
6 x 3 x 100 as IM, e pull, e on short rest.

IM on 1:50-200, e pull on 1:40, e on 1:40-1:45.
Felt better but still struggling w swimming.

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