Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhino33

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Road Bike4 3:25:00 64.7(18.9/h) 104.12(30.5/h)
  Swim3 3:00:00 5.13(35:07) 8.25(21:49)
  Core3 1:00:00
  Run1 35:00 4.1(8:32) 6.6(5:18)
  Total9 8:00:00 73.93 118.97

«»
2:35
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

Note
(rest day)

Saturday Sep 24, 2016 #

10 AM

Core 15:00 [1]

12 PM

Swim intervals 1:00:00 [1] 2.75 km (21:49 / km)

Easy swim with lots of specific strength. Felt really good today.
1 PM

Road Bike tempo 45:00 [3] 15.0 mi (20.0 mph)

Tempo ride on the trainer after todays swim. Legs feeling a bit tired.
6 PM

Run 35:00 [2] 4.1 mi (8:32 / mi)

BE2 evening run

Friday Sep 23, 2016 #

Road Bike 40:00 [1] 10.0 mi (15.0 mph)

Thursday Sep 22, 2016 #

Road Bike long 1:00:00 [1] 15.7 mi (15.7 mph)

Easy night ride

Wednesday Sep 21, 2016 #

Swim intervals 1:00:00 [3] 3.0 km (20:00 / km)

700m warm up

4X500m ANT intervals (1st 3 around 9 minutes, 4th was 8:26)

300m cool down

Felt very good overall today. Last interval felt amazing. Arms feels way more powerful and snappy all of a sudden. The last interval had almost twice as fast of an arm turnover as the first three and it felt pretty effortless. Good session today.

Core 30:00 [1]

Tuesday Sep 20, 2016 #

Swim long 1:00:00 [1] 2.5 km (24:00 / km)

Road Bike tempo 1:00:00 [3] 24.0 mi (24.0 mph)

5 min warm up
7X3 min ANT efforts in ladder format. (110, 100, 90, 80, 70, 60, 50 rpm)
4 min rest, spinning easy
6X4 min ANT efforts in ladder format reversed. (60, 70, 80, 90, 100, 110 rpm)
1 min MAX EFFORT
5 min cool down

Monday Sep 19, 2016 #

Core 15:00 [1]

« Earlier | Later »