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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 4:50:00 91.34(3:11) 146.99(1:58)
  Swim - pool2 1:40:00 3.57(27:59) 5.75(17:23)
  Run - outside2 1:21:50 9.51(8:36) 15.31(5:21) 162
  Strength, Core, Stretch2 1:20:00
  Run - Treadmill1 40:00 4.0(10:00) 6.44(6:13)
  Physio, Chiro, IMS..1 20:00
  Total11 10:11:50 108.42 174.48 162
  [1-5]9 8:51:50
averages - sleep:7 weight:165lbs

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MoTuWeThFrSaSu

Saturday Apr 1, 2017 #

5 AM

Run - Treadmill (Hill:Core (6 x 4:1)) 40:00 [4] ** 4.0 mi (10:00 / mi)
shoes: Noosa (1) Asics

10 min w.u.
6 x 4:1 at 7.5% incline at 5.6 mph

Slept in a bit, super tired this morning.
Need a day off.
6 AM

Strength, Core, Stretch (Strength) 20:00 [2]

Friday Mar 31, 2017 #

5 AM

Cycling - Trainer (fluid) (Mix Ride 2:45) 2:45:00 [3] ** 82.5 km (2:00 / km)
ahr:130 max:160 slept:7.0 weight:165lbs

30 min w.u including SLD
1:40 at 170 watts
7 x 1':4' LZ6:LZ3

I couldn't hold 180 watts today. Legs tired today.
May need a rest week next week?
8 AM

Run - outside (45' Transition Run) 41:30 [3] ** 4.9 mi (8:28 / mi) +88m 8:01 / mi
ahr:149 max:170 shoes: New Balance Foam Zante - black

Steady pace transition run.
Started out good, faded at the end.
Took a hot shot before and it seemed to help.
12 PM

Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]

Got shoulder, low back, forearm, and Achilles looked at.
1 PM

Strength, Core, Stretch (Stretching) 1:00:00 [0]

Free stretching session at Blitz

Thursday Mar 30, 2017 #

5 AM

Swim - pool (6-4-2 x 100s fast) 55:00 [4] **** 3.0 km (18:20 / km)

500 e w.u.
6 x 100 fast
300 pull w paddles
4 x 100 e fast
300 pull w paddles
2 x 100 e fast
300 pull w paddles
200 k
200 t

100s on 1:45, hold 1:23-1:24s
Surprised at this, I was tired & these splits are good & consistent.

Wednesday Mar 29, 2017 #

6 PM

Cycling - Trainer (fluid) (Trainer Build Ride 1) 1:00:00 [5] ***** 31.5 km (1:54 / km)

15' w.u.
5 x 30" Z6 @ 110 rpm + 30" Z1-2, 1' easy
8' Z5 @ 65-75 Rpm, 1' easy
5 x 30" Z6 @ 110 rpm + 30" Z1-2, 1' easy
5' Z5 @ 65-75 rpm, 1' easy
5 x 30" Z6 @ 110 rpm, 1' easy
c.d.

Tough set, couldn't hold watts.
30" done in 4th gear
8' & 5' done in 7th gear, closer to 75 watts.

Tuesday Mar 28, 2017 #

5 AM

Swim - pool (3 x 10' ) 45:00 [2] ** 2.75 km (16:22 / km)

Swam in CORE shorts.
600 w.u.
3 x 10' swim with short rest
(ended up averaging 650m per 10 min)
150 back w.d.

Focus on 3-2 breathing
focus on high elbow catch.
5 PM

Run - outside (Easy RPM run) 40:20 [3] * 4.61 mi (8:45 / mi) +74m 8:20 / mi
ahr:135 max:150 shoes: New Balance Foam Zante - black

Run after work, easy effort.
Work on quick turnover.

Monday Mar 27, 2017 #

5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 5) 1:05:00 [3] ** 20.5 mi (3:10 / mi)
ahr:129 max:142

15' w.u.
8*(2/1/2' of 90/100/110 RPM)
10' w.d.

Compare to Jan 5, 2017 (18.9 miles, 2/1/2 minutes were in 3/3/2 gear)
This time was 4/3/2 gear.

Legs were acidy on the 110 RPM.

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