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

Training Log: Nat and the Hat

In the last 7 days:

activity # timemileskm+m
  Zwift Cycling2 3:30:38 68.09(19.4/h) 109.59(31.2/h) 403
  Running4 3:01:45 23.84(7:38) 38.36(4:44) 105
  Swimming1 36:38 1.24(29:29) 2.0(18:19)
  Total7 7:09:01 93.17(4:36) 149.95(2:52) 508
«
2:30
0:00
TuWeThFrSaSuMo

Sunday Jul 21 #

8 AM

Running 1:10:11 intensity: (15:00 @1) + (10:11 @2) + (30:00 @3) + (15:00 @4) 14.7 km (4:46 / km) +43m 4:42 / km
ahr:174 max:188

15’ w/u
45’ fast half iron tempo (4:32/km pace)
10’easy

Saturday Jul 20 #

8 AM

Zwift Cycling intervals 2:00:13 [3] 61.41 km (30.6 kph) +272m

BRICK Part 1: Bike with Intervals

45’ warm up
4 x 8’ high zone 3-low zone 4 w/ 5’ ez in between
Remainder easy warm down
10 AM

Running 30:00 intensity: (2:00 @1) + (8:00 @2) + (15:00 @3) + (5:00 @4) 6.7 km (4:28 / km) +25m 4:24 / km
ahr:174 max:185

BRICK Part 2: Run Off the Bike

20min just above race pace
10min easy

Friday Jul 19 #

11 AM

Swimming 36:38 [2] 2.0 km (18:19 / km)
ahr:143 max:163

800 z2
2 x 400 z3 w/ 200 ez in between
200 ez cool down

Thursday Jul 18 #

4 PM

Running intervals 51:32 [3] 10.75 km (4:48 / km) +37m 4:43 / km
ahr:169 max:188

15min easy warm up
6x3min zone 4 build w/ 2min easy/walk
5-10min cool down

Wednesday Jul 17 #

11 AM

Zwift Cycling 1:30:25 [3] 48.17 km (32.0 kph) +131m

BRICK Part 1: Bike

20’ easy warm up
60’ at 90% effort
10’ easy cool down
1 PM

Running 30:02 [2] 6.2 km (4:51 / km)
ahr:177 max:202

BRICK Part 2: Run

Easy run off the bike

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jul 27
Jul 20
Jul 13
Jul 6
Jun 29

Week
Ending
Training hours by activity
0123456789
10
Jul 27
Jul 20
Jul 13
Jul 6
Jun 29

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160170
180
Jul 27
Jul 20
Jul 13
Jul 6
Jun 29

all weeks | months | years | as calendar