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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Apr 7:

activity # timemileskm+m
  Cycling - Trainer (fluid)4 7:00:04 120.29(3:30) 193.58(2:10)
  Swim - pool3 2:03:00 3.85(31:56) 6.2(19:50)
  Run - outside2 1:32:49 4.4(21:06) 7.08(13:06) 414
  Strength, Core, Stretch1 45:00
  Total10 11:20:53 128.54 206.87 414
averages - sleep:6.5 weight:167lbs

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Sunday Apr 7 #

Run - outside (Stairs) 45:04 [3] *** 1.34 mi (33:37 / mi) +190m 23:21 / mi
ahr:119 max:148 shoes: Hoka Tracers (blue/white)

Legs very sore today.
Stairs w Barb so took it very easy
10 flights

Saturday Apr 6 #

9 AM

Cycling - Trainer (fluid) (APPALACHIAN) 3:30:04 [3] ** 96.0 km (2:11 / km)
ahr:129 max:141

Legs sore from yesterday, but not too bad. Need new bike shorts! ASAP.
Unreasonably tougher ride than I though

Appalachian is 3.5 hours of Aerobic Endurance spent between 65-75% FTP.

Friday Apr 5 #

10 AM

Run - outside (Stairs) 47:45 [3] *** 3.06 mi (15:36 / mi) +224m 12:43 / mi
ahr:126 max:150 slept:5.0 weight:166.6lbs shoes: On Cloud 1 Black/Grey

10 min run to Stairs
30 min of stair work
10 min run back to KSC

Mix of singles, doubles and wide step.
8 or 9 total flights
11 AM

Swim - pool 40:00 [2] ** 2.1 km (19:03 / km)

800 easy e warm up
400 e pull w paddles
500 e pull
8 x 50 IM 25 transitions

Thursday Apr 4 #

10 AM

Cycling - Trainer (fluid) (TRAY MOUNTAIN) 1:30:00 [4] *** 26.6 mi (3:23 / mi)
ahr:142 max:158

Tray Mountain is 3x20-minute intervals at 90% FTP with 5-minute recoveries between intervals.

Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin above 85rpm, preferably above 95rpm.

1: SLF drill, small ring 6th gear
2: Standing drill, small & large ring, 6th
3: quadrant work, small ring, 7th gear

Wednesday Apr 3 #

5 AM

Swim - pool 45:00 [2] ** 2.3 km (19:34 / km)

450 kick w board w.u, 25 each, no k
8 x 100 k as 50 drill/50 swim
3 x 300, pull w paddles, pull, swim (4:30, 4:35, 4:36)

Swims are still not feeling the best, but today was better.
Still relying on pull buoys too much.
7 AM

Strength, Core, Stretch 45:00 [3] ***

Workout at work
Squats, deadlifts, split squats, shoulder mobility, CORE work, stretching
5 PM

Cycling - Trainer (fluid) (BALD KNOB) 1:00:00 [1] * 16.7 mi (3:36 / mi)
ahr:120 max:138 slept:8.0 weight:167.4lbs

Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.

Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.

All in Small ring and 6th gear.
Did in lieu of not running.

Tuesday Apr 2 #

5 AM

Swim - pool (Recovery ) 38:00 [1] * 1.8 km (21:07 / km)

4 x 200 kick w flippers
4 x 200 e/t mix of pull/swim/scull
5 PM

Cycling - Trainer (fluid) (SPENCER) 1:00:00 [5] **** 27.9 km (2:09 / km)
ahr:135 max:166

Spencer is 5x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals.
Try to keep your cadence high, 90-100rpm is recommended.

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