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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Apr 14:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 4:00:00 70.71(3:24) 113.8(2:07)
  Swim - pool3 2:45:00 5.31(31:03) 8.55(19:18)
  Strength, Core, Stretch2 1:05:00
  Run - outside1 56:09 3.41(16:28) 5.49(10:14)
  Run - Treadmill1 44:08 4.5(9:48) 7.24(6:06)
  Physio, Chiro, IMS..1 30:00
  Total11 10:00:17 83.93 135.08
  [1-5]10 9:30:17
averages - sleep:5 weight:166lbs

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MoTuWeThFrSaSu

Sunday Apr 14 #

6 AM

Run - outside (Stairs) 56:09 [3] ** 3.41 mi (16:28 / mi)
ahr:126 max:156

15' jog
8 flights
10' jog

Saturday Apr 13 #

10 AM

Cycling - Trainer (fluid) (PHOENIX) 1:30:00 [4] *** 43.2 km (2:05 / km)
ahr:139 max:150

Phoenix is 90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP.

Try to do so with a cadence above 85rpm, preferably above 90rpm.

Small ring, 7th gear. Saddle sore a bit uncomfortable. Decent ride, I was able to keep a few watts above goal

Friday Apr 12 #

8 AM

Run - Treadmill 44:08 [2] ** 4.5 mi (9:48 / mi)
ahr:135 max:150 shoes: On Cloud 1 Black/Grey

Left heel still not good. Need more time to rest it. Probably shouldn't have run.
9 AM

Strength, Core, Stretch 15:00 [3] **

Post Run Strength work

TRX glute squats
Sit ups
Push ups

Thursday Apr 11 #

11 AM

Cycling - Trainer (fluid) (SPRUCE KNOB) 1:30:00 [4] *** 42.5 km (2:07 / km)
ahr:140 max:152 slept:5.0 weight:166lbs

Spruce Knob is 2x30-minute intervals at 85% FTP with a 6-minute recovery between each.

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

Tough but doable. Done in small ring, 7th gear.
1st set was cadence work, slight 3-5 increase of normal RPM.
2nd set was SLF work

Wednesday Apr 10 #

5 AM

Swim - pool (4 x 10') 1:15:00 [2] ** 4.05 km (18:31 / km)

400 e kick
4 x 10' e swim (650m)
450 t/y kick
2 x 150 FRIM
200 IM w.d.

Swam in CORE shorts. Felt ok and a bit better. Stroke so so
8 AM

Physio, Chiro, IMS.. (Body Restoration) 30:00 [0]

Needles , shock wave and heat.

Tuesday Apr 9 #

5 AM

Swim - pool 45:00 [2] 2.1 km (21:26 / km)

400 t kick
3 x (4 x 50 as 25 drill/25 swim, 1 each Form)
3 x 200 pull
400 t kick
7 AM

Strength, Core, Stretch 50:00 [2]

deadlifts
core work
foam roll
6 PM

Cycling - Trainer (fluid) (KAISER) 1:00:00 [5] **** 28.1 km (2:08 / km)
ahr:147 max:171

Not my best work. Legs very sore and tired. Motivation was lacking as I was scared of this set.
Tried to ride even paced for the 6.
Used 8th gear, aim for 105-107 rpm
One interval was in 7th but my legs were burning up on that one.

Kaiser is 6x3-minute VO2max repeats at 120% FTP with 3-minute recoveries between intervals.

Try to keep your cadence high, perhaps in excess of 100rpm if possible.

Monday Apr 8 #

5 AM

Swim - pool (Tower 26) 45:00 [3] *** 2.4 km (18:45 / km)

600 kick w flippers
3 x
16 x 25 e on :30 (18-20")
200 e pull w paddles

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