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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 28 days ending Feb 28, 2010:

activity # timemileskm+ft
  Cycling- Road21 41:05:37 601.33 967.75 7500
  Yoga/ Stretching16 2:03:30
  Total21 43:09:07 601.33 967.75 7500
  [1-5]21 42:59:07
averages - sleep:8.6 weight:144.1lbs

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Sunday Feb 28, 2010 #

11 AM

Cycling- Road 2:33:23 [3] 37.64 mi (14.7 mph)
ahr:122 max:171 slept:10.0 weight:145lbs

Easy w/ B, mostly flat. Felt kinda tired. Drank: 22oz wwater. Ate: 2 powr gel, 1 powerbar

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 2min plank, yoga

Saturday Feb 27, 2010 #

10 AM

Cycling- Road 3:01:08 [3] 45.48 mi (15.1 mph)
ahr:128 max:179 slept:8.5

GUnlock loop. Rode hard on early, short climbs. Easy to moderate effort last 2 hours. Felt good. Headwind last 15 miles. Drank: 24oz heed, 24oz water. Ate: 2 power gels, 1 clif bar

Yoga/ Stretching warm up/down 3:00 [1]

Friday Feb 26, 2010 #

10 AM

Cycling- Road 1:43:05 [3] 24.29 mi (14.1 mph)
ahr:125 max:171 slept:10.5 weight:144.4lbs

Mostly slow and easy w/ B, w/ a few accel.s up short steep climbs toward the end. Felt a little off after 3 days of too much working but good to finally get out again. Drank: 8oz water.

Yoga/ Stretching warm up/down 12:30 [1]

stretch, 2min plank, quick yoga

Monday Feb 22, 2010 #

4 PM

Cycling- Road 2:16:03 [3] 35.61 mi (15.7 mph)
ahr:133 max:172 slept:8.5 weight:144.8lbs

2X 6min tempo, plus some hard efforts up short steep climbs. Super cold w/ headwind for 3/4 of ride. Good workout.

Yoga/ Stretching warm up/down 3:00 [1]

Sunday Feb 21, 2010 #

11 AM

Cycling- Road 2:02:22 [3] 32.41 mi (15.9 mph)
ahr:134 max:167 slept:9.0 weight:143.6lbs

Easy and flat in the cold, breezy, cloudy w/ on and off snow. Legs felt better than yesterday. Ate: 1 carb boom, 2 granola bars. Drank: 24oz water. Didn't feel psyched to go another hour or 2. Oh well. Still good to get out. Begin Base 3 , week1

Yoga/ Stretching warm up/down 7:00 [1]

Saturday Feb 20, 2010 #

11 AM

Cycling- Road 2:08:05 [3] 30.31 mi (14.2 mph)
ahr:126 max:164 slept:11.0 weight:144.8lbs

Slow and easy w/ B up Little Mt in 43:15 in cold and breezy temps. Drank: 20oz water. Ate: 1 carb boom. Legs felt kinda dead.

Yoga/ Stretching warm up/down 3:00 [1]

Friday Feb 19, 2010 #

4 PM

Cycling- Road 1:13:20 [4] 20.47 mi (16.7 mph)
ahr:144 max:174 slept:7.2 weight:143.8lbs

5mi aerobic TT, 14:37.32, ahr=163, ap=20.5mph. Drank: 12oz water. Legs felt good. Rode 53x23, except on short uphills in 53X24

Yoga/ Stretching warm up/down 12:00 [1]

3X10 renegade man, 60sec plank, 40 crunches, 20 leg lifts, stretching

Thursday Feb 18, 2010 #

4 PM

Cycling- Road 1:17:50 [3] 21.11 mi (16.3 mph)
ahr:138 max:169 slept:7.8 weight:145.2lbs

7X 60 sec spin ups, 6 X30 sec sprints in 53X11/ 12

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 100 crunches, 2 X 12 burpees

Wednesday Feb 17, 2010 #

4 PM

Cycling- Road 1:17:50 [3] 21.11 mi (16.3 mph)
ahr:138 max:169 slept:7.8 weight:145.2lbs

7X 60sec spin ups, 6X 25-30 sec sprints in 53X 11 and 53X 12

Yoga/ Stretching warm up/down 9:00 [1]

100 crunches, 2X 12 burpees, 10X 1 leg squats each leg

Tuesday Feb 16, 2010 #

4 PM

Cycling- Road 1:08:54 [3]
ahr:124 max:162 slept:8.5 weight:144.2lbs

Slow and easy. Legs felt OK. Attitude was OK. Feel out of it from lazy rain day yesterday and work weirdness. Decent temps. Drank: 10 oz water

Yoga/ Stretching warm up/down 7:00 [0]

60sec plank, 12 burpees, stretching

Monday Feb 15, 2010 #

Note
slept:11.0 weight:143.8lbs (rest day)

Lazy rainy day. No motivation to do anything. Begin Base 2 R&R week. Time to relax (more) for a week.

Sunday Feb 14, 2010 #

11 AM

Cycling- Road long 4:02:02 [3] 58.59 mi (14.5 mph) +3000ft
ahr:126 max:168 slept:9.5 weight:144lbs

Easy w/ B in sun and cool temps. Good bit of climbing at easy pace. Ate: 2power gels, 1 clif bar, 1 power bar. Drank: 44oz Heed. Felt good

Yoga/ Stretching warm up/down 13:00 [1]

Saturday Feb 13, 2010 #

Note
slept:8.0 weight:144lbs (rest day)

Lazy, rainy day. Did laundry. Took nap.

Friday Feb 12, 2010 #

3 PM

Cycling- Road 1:42:20 [3] 29.08 mi (17.1 mph)
ahr:131 max:173 slept:7.0 weight:142.8lbs

Easy to mod. effort ride. Had to ride the last half without big chainring b/c cable snapped. Good super high cadence workout. Legs felt good. Ate: 2 carb boom. Drank: 20oz Heed

Thursday Feb 11, 2010 #

4 PM

Cycling- Road 1:24:48 [3] 21.9 mi (15.5 mph)
ahr:128 max:171 slept:8.0 weight:143.8lbs

Slow and easy but felt a lot beter than yesterday. Ate: 1 carbboom, 1 power bar. Drank: 12oz Heed

Yoga/ Stretching 7:00 [1]

stretch, 80sec plank, 50 crunches

Wednesday Feb 10, 2010 #

4 PM

Cycling- Road 1:11:17 [3] 16.21 mi (13.6 mph)
ahr:116 max:149 slept:7.0 weight:142.8lbs

Slow and easy. Legs were toast. Ugh...Didn't sleep well last night either.

Tuesday Feb 9, 2010 #

4 PM

Cycling- Road tempo 2:07:20 [4] 35.59 mi (16.8 mph)
ahr:138 max:183 slept:8.3 weight:143.4lbs

Little bit harder than should have been tempo. 25:12, 8.94 mi, AHR= 161, AP= 21.3mph Felt really good.
Ate: 2 power gel Drank: 24oz water

Monday Feb 8, 2010 #

Note
slept:7.5 weight:143.6lbs (rest day)

Sunday Feb 7, 2010 #

12 PM

Cycling- Road long 3:34:14 [3] 50.33 mi (14.1 mph) +2000ft
ahr:122 max:167 slept:10.0 weight:144.2lbs

Slow and easy up L Mt. in headwind and cold, followed by easy and mostly flat Drank: 28oz water, 8oz Heed. Ate: 1 powerbar, 1 power gel, 1/2 banana.

Yoga/ Stretching 3:00 [0]

Saturday Feb 6, 2010 #

12 PM

Cycling- Road 3:00:18 [3] 42.71 mi (14.2 mph) +2500ft
ahr:122 max:172 slept:10.5 weight:144.2lbs

Slow and easy w/ B on fairly hilly course toward Suncrest and back. Drank: 40oz water. Ate: 1 Clif Bar, 1 Power Gel. A little breezy but not too cold. Nice day. Didn't think the weather would hold.

Yoga/ Stretching 14:00 [1]

Post ride stretch, 60sec plank, 10 burpees, crunches for 30sec.

Friday Feb 5, 2010 #

Cycling- Road 1:36:50 [3] 25.48 mi (15.8 mph)
ahr:123 max:167 slept:7.0 weight:144.2lbs

Easy. Legs felt good. Drank: 16oz water

Thursday Feb 4, 2010 #

Note
slept:8.3 weight:144.2lbs (rest day)

Wednesday Feb 3, 2010 #

4 PM

Cycling- Road 1:24:00 [2] 20.32 mi (14.5 mph)
ahr:124 max:162 slept:8.0 weight:144.2lbs

Easy easy.

Yoga/ Stretching 10:00 [1]

stretch, 50crunches, 60sec plank, 30 squats

Tuesday Feb 2, 2010 #

4 PM

Cycling- Road 2:02:28 [3] 32.69 mi (16.0 mph)
ahr:132 max:171 slept:9.0 weight:144.8lbs

Moderate to hard effort from work to home. HIt some short, steep climbs pretty hard. Felt a little tired. Ate: 1 power gel. Drank: 32oz water. Pretty nice day, green air.

Yoga/ Stretching 2:00 [1]

Monday Feb 1, 2010 #

4 PM

Cycling- Road (Rollers) 18:00 [4]
ahr:164 max:183 slept:7.0 weight:142.8lbs

5min warm up, then 10 min hard on rollers for Contender Roller race, then 3 min cool down. Otherwise, a rest day.

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