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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Nov 17:

activity # timemileskm+m
  Swim - pool4 4:07:00 8.67(28:30) 13.95(17:42)
  Strength, Core, Stretch1 30:00
  Total5 4:37:00 8.67 13.95

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Saturday Nov 16 #

7 AM

Swim - pool (30 x 100) 1:20:00 [3] *** 4.4 km (18:11 / km)

600 e w.u (3:10/200m)
3 x (10 x 100 as 4 e, 3 pull, 2 k, 1 IM) on 1:40
16 x 25 odd y, even t , on long rest.

Friday Nov 15 #

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

Variety w.u (1000)
1000 IM as 100 repeats
600 k kick w flippers
6 x 100 e as odd swim even pull

Thursday Nov 14 #

5 AM

Swim - pool (Speed Work) 1:02:00 [4] *** 3.6 km (17:13 / km)

600 e/k w.u
600 e/k kick w flippers
700 e pull w paddles
700 e pull
2 x (100/75/50/25 e on 20" RI + 100 k easy)
3 x 100 IM pace on 1:45 (1:31)

Felt better. More coordinating, but still out of breath somewhat. Speed work is coming along. Need to include variety and dryland training

Wednesday Nov 13 #

Strength, Core, Stretch 30:00 [3] ***

TRX and strength work at work
5 AM

Swim - pool 45:00 [3] 2.65 km (16:59 / km)

800 e
800 pull w paddles
800 pull
250 k

First swim in a week, coordination is off. Need to get back on it

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