Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 1 days ending May 17, 2011:

activity

time

miles

Bike

1:57:06

38.23

(3:04)

61.52

(1:54)

Swimming

42:00

1.24

(33:48)

2.0

(21:00)

Transition run

17:48

3.0

(5:56)

4.83

(3:41)

Total

2:56:54

42.47

(4:10)

68.35

(2:35)

averages - sleep:7.5

2:56

0:00

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Tuesday May 17, 2011 #

6 AM

Swimming 42:00 [3] 2.0 km (21:00 / km)
slept:7.5

5 sets of crawl and pull.

5 PM

Bike warm up/down 30:00 [3] 9.12 mi (3:17 / mi)
ahr:145 max:155

Bike intervals 1:00:13 [4] 20.46 mi (2:57 / mi)
ahr:147 max:161

4 sets of:
3 min fast cadence, 3 min slow, 3 min fast, 3 min slow and 3 min steady.
Legs have recovered. I didn't blitz it today but more training in the bank.

6 PM

Bike warm up/down 26:53 [3] 8.65 mi (3:06 / mi)
ahr:138 max:158

Nice tailwind up to the shot.

7 PM

Transition run tempo 17:48 [4] 3.0 mi (5:56 / mi)
ahr:170 max:186 shoes: Asics 2150

6.07, 5.49 and 5.50.
The middle mile was very comfortable on the polo fields.

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