Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigRez

In the 7 days ending Jun 5, 2011:

activity # timemileskm+m
  Cycle3 4:56:00 55.92 90.0
  Run4 3:24:39 25.48(8:02) 41.0(4:59)
  Swim3 3:05:22 3.85(48:07) 6.2(29:54)
  Yoga1 1:00:00
  Weights1 20:00
  Total11 12:46:01 85.25 137.2
averages - sleep:6.6 rhr:46 weight:69.5kg

» now

Sunday Jun 5, 2011 #

rhr:48 slept:7.0 weight:70.1kg

8 AM

Swim race (Open water) 25:22 [4] 1.4 km (18:07 / km)

1.4km open water swim- was super happy that was able to do it in 25min. prev pb was in an OD at about 33 i think. stroke was pretty good but didn't stretch my arms wide enough- realized later. so think while i was extending my arms mustve been crossing. one more thing is that i was swimming the most direct route between the buoys but i saw the pack was further outside... wonder if this was because of the current etc... not sure but have seen it in other races. I have to swim with a pack to make most of drafting. will try to get close to a similar time at the OD next week

Saturday Jun 4, 2011 #

7 AM

Cycle (Hills (shek-O)) 3:30:00 [4] 90.0 km (2:20 / km)
ahr:135 max:169

Hardcore brick session with LCR.
got completely hammered last night and was definitely hungover this morning although i managed to go to bed at a proper hour 11ish. Felt totally awesome the first 2/3rd of the ride, i was going up the hills pretty strong and just hammering the rest of it, did loops at Shek-O across the relatively flat area but also did the hill from shek-O back up 3 times. dunno if its cause i wasn't feeling it or what but LCR was hammering it and i just couldnt keep up on the uphills especially towards the end- i was jsut in a bad state puttering along. did feel totally amazing the first 2/3rds, going really hard and did a lot of hills so was a pretty hard ride. maybe went too hard at the beginning and jsut lost my legs? hmmm i hope.
10 AM

Run (Easy Run) 59:00 [2] 10.0 km (5:54 / km)
ahr:153 max:178

was planning for a 16km run but ended up just being 10km. the first couple km was just straight crazy fking up hill was nuts.... this was a brick session straight off the bike too. but once got to bowen LCR wanted to pick up the pace to 4:45, we were doing btw 4:45-4:50 and i was actually doing pretty good surprisingly. He mentioned he wanted to do a warm up and then 10km pace and at that point i knew theres no way i'd be able to keep up, so once i started slowing just told him to go ahead. Ended up slowing to a pretty slow pace and just trucking a long, met up again once i got to the 10km mark (he ran on somewhere else from bown and i just did bowen again- or part of it) and since he was shattered and i was not really excited we just watlked/cabbed it back. This run for whatever reason has made me rethink my training strategy... instead of only focusing on getting miles in i think i def have to add tempo runs to my workouts... def get the feel for speed a lot more. I can truck a long for a long distance but realizing thats not necessarily gonna make me faster....

Friday Jun 3, 2011 #

rhr:45 slept:6.5

5 PM

Yoga (Hatha) 1:00:00 [2]

meh, easy chilled out class.... oddly felt like pumping iron before this class.. stress for the first time in a while?

Thursday Jun 2, 2011 #

Cycle (Trainer) 41:00 [2]
ahr:118 max:142

windtrainer session, meh. struggle to wake up and also struggle to bring heart rate up/keep it. wanted to stay 135bpm after warming up but was more like 120... watched 2episodes of modern family

rhr:47 slept:6.0

7 PM

Swim (Time Trial) 1:30:00 [4] 2.2 km (40:55 / km)

700m time trial

warm up + drills- 400m
main set
6x50m- hard warm up for hte time trial
700m time trial- 12:44
4x (50m kickboard, 100 pull buoy)
200 m cool down
total= 2.2km

Did not feel good in the sets leading up to the time trial... arms were feeling heavy (maybe from doing weights yest?) and just general blah-ness. started the time trial 3rd in line, (we were starting 10seconds apart). the guy in the lead was slow... the chic in front of me and myself caught up to him and were stuck, for about 100/150m i had to go really slow as he was holding me up but was able to pass him and then all was good. the chic it turned out cramped up so i was left leading lane 2 which turned out to not be good as i miscounted the laps and so everyone behind me stopped when i did and so instead of a 800m time trial i turned it into a 700m time trial.... sa'll G makes it easier to know how fast a 1.4km swim will be. within the first couple laps i started to feel good with really long strokes and that sluggishness i felt earlier just dissapeared. i feel like i shoulda been able to push more but my time was pretty good even without doing flipturns..thin\k i only did the flip turn twice as im always paranoid when doing them in a group.

Run (jog) 39 [3] 7.0 km (6 / km)

uneventful jog to and back from swim practice

Wednesday Jun 1, 2011 #

rhr:43 slept:6.5 weight:68.5kg

Run intervals (Track intervals) 1:45:00 [4] 17.0 km (6:11 / km)

Running to and back from the track, plus extra warmup laps while there equalled 9km total. Intervals was once 8x800m with 200m floaters btw each interval, so essentially no static rest. was supposed to be at about 70% pace. once again my heart rate was way higher on most of the laps compared to others... altho with the couple people who were on pace with me weren't struggling less.. in fact one guy was definitely struggling more as i could tell with his breathing and my being able to carry on a convo... but my HR was above 180 while his was around 160-165.. mine even jumped up to 190 at one point.... gotta make sense of these numbers. bike store chic said its good to have a really wide range and thats what ppl want... my resting HR this morning was 43 so def low.
6 PM

Weights (Lifting Weights) 20:00 [2]

Instead of watching an episode of modern family before track practice, decided to work on my guns for 20min- hit up the gym downstairs and did some upperbody vanity muscles + lunges. wanna do this once a week.... purely for vanity sake.... would be nice to do some leg work but get sore or am sore when doing it so still don't get whats best... will have to do a bit of research....

Tuesday May 31, 2011 #

Swim (Tritons practice) 1:10:00 [3] 2.6 km (26:55 / km)

swim practice w/tritons, felt good. got promoted to the second lane and dominated that shyat. other then one girl who decided to do less rest btw the two sets... so ended up leading the group in second half of main set.
1km w/up and cool down including drills
main set:
2 sets of 8x100m @2min intervals with 2min rest btw the 2 sets

was consistently at about 1:40 or bit more until the last 4 intervals where i really slowed down.... but my stroke felt great throughout, feel like each practice im proving my form and picking up another tip. todays tip was rotating the hip when pulling through so u can get that extra strength while still keeping the elbow high.
12 PM

Cycle (Spinning) 45:00 [4]
ahr:153 max:185 rhr:47 slept:7.0 weight:70kg

Lunch time spinning class- new dimension to the day.
Ate my cous cous hour and half before class. Teacher was this Andrea chic- was hotter in her profile pic but was alrite as a teacher- not amazing. pushed myself and found class to be tough but just because i was adding way more resistance. was def adding more then the instructor/others. and seemed like she was making her workouts tough just by saying add more resistance instead of it being designed planned out in a coo way.... either way, great to have that as a lunch time workout. Pool session tonite
7 PM

Run (Jog) 40:00 [3] 7.0 km (5:43 / km)

Jog to and back from swimming practice.
Jog to practice was uneventful but fine, but the run back was pretty awesome. was a hard swim session but i decided to run up the killer hill just out from the pool which i usually just shuffle up, and once i finished the hill and started my run back i felt super light and great. was faster on way back, was 21min to pool and only 19min on way back. Felt like i had good strides

Monday May 30, 2011 #



« Earlier | Later »