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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 1 days ending Feb 25, 2016:

activity # timemileskm+m
  Windtrainer1 1:12:30
  Road bike2 1:03:44 17.42(16.4/h) 28.03(26.4/h)
  Running1 42:28 3.96(10:44) 6.37(6:40) 90
  Total3 2:58:42 21.38 34.4 90
  [1-5]3 2:54:32

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Thursday Feb 25, 2016 #

7 AM

Windtrainer 1:12:30 intensity: (16:15 @1) + (23:11 @2) + (7:30 @3) + (7:25 @4) + (18:09 @5)
ahr:146 max:184 shoes: Giant TCR

Today's interval session could be done on road or windtrainer but I opted for the w/t because it was a little complex and easier to keep track of - and stick to - the correct HR zones. It just meant that I had to do the session before work because after work is O training, so I didn't end up leaving for work until about the time I normally get there. Ahh well, it's not as if they can sack me now. Session wasn't helped by getting a twinge in the left hamstring and right calf that woke me up around 6am. Must have been in anticipation of the session ahead.

Session was:
Warm up
SCR pyramid
3 x 30/120 at MAX EFFORT
4 x (5 x 45/15 at E3/MAX)/5 min REC
Cool down at E1

The intensity zones will look very different once I upload the Garmin stats because unlike doing intervals on the road where it's virtually impossible for me to get into zone 5, it is very easy to do so on the windtrainer and once I hit it during the first hard 15sec in each set, it never went back down to zone 4 as it was meant to, not until 30 seconds into the recovery and then another two minutes to get the HR down to recovery pace. So much of this session will show up in the red zone. It was a painful session but totally worth it.
8 AM

Road bike (commute) 53:28 [2] 24.38 km (27.4 kph)
shoes: Giant TCR

Ride into work straight after the session. Legs were really, really, really, really upset about this so I took the railway line and had a nice tailwind to assist. Struggled on anything resembling a hill.

I'm surprised at the level of unemployment in this state given they employ people to hold stop signs to direct traffic near earthworks even when the situation clearly doesn't need it, like near the old Red Castle hotel in Lathlain where there were four traffic cones blocking off half of one side of the road for about a 3m stretch, which definitely needed someone there. There were another two stop sign holders on the other side of the highway where the new apartment blocks are being built, covering a 10m stretch of road that's blocked on one side.
5 PM

Road bike (commute) 10:16 [2] 3.65 km (21.3 kph)
shoes: Giant TCR

Work to Saw Ave via Mount St. I reckon I went through about 20 of Bryce's segments and probably beat them all but didn't see the worth in turning on the Garmin so we'll just have to call it a moral victory.

Running 42:28 intensity: (4:10 @0) + (6:48 @1) + (11:33 @2) + (5:00 @3) + (9:01 @4) + (5:56 @5) 6.37 km (6:40 / km) +90m 6:14 / km
ahr:139 max:182 shoes: Salomon XA Pro 3D blue/green

Training session in KP with funny running, a line orienteering course and no stairs. Time includes cool up and warm down but not the rogaining bitch session afterwards.

Fashion fail with Juffy and I wearing the same shirt, so embarrassed.

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