Attackpoint - performance and training tools for orienteering athletes

Training Log: Nat and the Hat

In the last 7 days:

activity	#	time	miles		km		+m
Zwift Cycling	2	5:00:59	91.38	(18.2/h)	147.07	(29.3/h)	1516
Running	5	4:52:26	37.34	(7:50)	60.09	(4:52)	365
Swimming	3	2:45:46	5.16	(32:08)	8.3	(19:58)
Core/Strength	1	43:01
Total	11	13:22:12	133.88		215.46		1881

3:50

0:00

Tuesday Apr 23 #

5 PM

Zwift Cycling hills 1:40:22 [3] 45.85 km (27.4 kph) +754m
shoes: Bontrager Hilo Triathlon Clips

Climbs Gambit; working on hills and power

7 PM

Running 30:10 [2] 5.79 km (5:13 / km) +68m 4:55 / km
shoes: NB FuelCell SuperComp Elite V3

30 mins easy; nothing hard. Off the bike.

Sunday Apr 21 #

9 AM

Running long 1:46:08 22.09 km (4:48 / km) +70m 4:44 / km
ahr:172 max:194

35’ easy warm up
60’ half marathon tempo
10’ easy cool down

12 PM

Swimming 45:14 [2] 2.3 km (19:40 / km)
ahr:145 max:168

WU:
200swim
200kick

MS:
9x200/15sec descending 1-3 as 1 swim, 1 pull, 1 pull + paddles

CD:
100 easy

Saturday Apr 20 #

7 AM

Zwift Cycling 3:20:37 [3] 101.22 km (30.3 kph) +762m
shoes: Bontrager Hilo Triathlon Clips

60’ zone 2
2.5 hours half Ironman effort
30’ easy cool down zone 1-2

11 AM

Running 30:03 6.7 km (4:29 / km) +135m 4:04 / km
ahr:165 max:189 shoes: NB FuelCell SuperComp Elite V3

Brick Part 2 - ROTB

20’ above half pace
10’ easy

Friday Apr 19 #

7 AM

Swimming 57:28 2.8 km (20:31 / km)
ahr:145 max:162

200swim
200kick
200pull

400pull zone2
6x50 best average/15
300pull zone2
8x50 best average/15
200pull zone3
10x50 best average/15

100easy

12 PM

Running 1:00:25 11.81 km (5:07 / km) +62m 4:59 / km
ahr:160 max:179 shoes: NB Fresh Foam X 880v13

60min zone 2
include 10x1min up hard and WALK down

Thursday Apr 18 #

6 PM

Core/Strength 43:01 [2]
ahr:98 max:134

Wednesday Apr 17 #

7 AM

Swimming 1:03:04 3.2 km (19:42 / km)
ahr:155 max:184

400 warm up mix
8x50 kick/10s (can use fins) solid effort
4x50 drill/swim

10 x100/15s (8/10 effort with no breakdown)
20x50/10s best average

200 cool down

5 PM

Running intervals 1:05:40 13.71 km (4:47 / km) +30m 4:44 / km
ahr:170 max:191

20min easy warm up
8x3min zone 4 (5km pace) on 2min easy/walk
5min cool down

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