Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AR_Alicia

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+m
Run	2	59:53	8.8	(6:48)	14.16	(4:14)
Bike	4	3:47	54.0		86.9
Row/Core/Upper Body	2	2:10
Spin	2	1:35	45.0	(2)	72.42	(1)
Core	1	1:15
Total	11	1:08:40	107.8		173.49

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Wednesday Oct 26, 2011 #

Spin 45 [3] 20.0 mi (2 / mi)

Spin Class.
Focused on climbing and attacks.
Moderate intensity.

Sunday Oct 23, 2011 #

6 PM

Row/Core/Upper Body 40 [3]

Rowing workout. 40 min. Avg pace 34-37

Saturday Oct 22, 2011 #

8 AM

Bike 40 [3] 13.0 mi (1170.0 mph)

Low level ride to loosen up from previous weekend's race. Still was dealing with sore quads and a bone bruise on the left leg.

Wednesday Oct 19, 2011 #

7 PM

Bike 1:00 [3]

Recovery ride for legs after racing on Sunday. Middle of the road intensity.

Tuesday Oct 11, 2011 #

7 PM

Row/Core/Upper Body 1:30 [5]

Core, Upper Body and Rowing work. Intervals. Pushed heart to max rate. Endurance based workout.

Sunday Oct 9, 2011 #

5 PM

Bike 1:07 [4] 20.0 mi (1074.6 mph)

Laps: Central Park
Average Speed: 17 mph. Focused on RPM.

Saturday Oct 8, 2011 #

7 AM

Bike 1:00 [3] 21.0 mi (1260.0 mph)

Laps in Central Park. Goal: Steady RPM of 16 - 18, Attack on climbs.

Friday Oct 7, 2011 #

7 AM

Spin 50 [2] 25.0 mi (2 / mi)

Recovery spin. Low-intensity. Distance. High RPMs.

Wednesday Oct 5, 2011 #

6 PM

Run 40 [1] 3.5 mi (11 / mi)

Tempo Run w/Pack - 15 pounds
Tight in legs from Tuesday workout.

Tuesday Oct 4, 2011 #

7 PM

Core 1:15 [4]

Core training workout consisting of:
- Weighted Ball work
- Kayak Paddling: Weighted bar, positioning
- Upper Body

Saturday Oct 1, 2011 #

3 PM

Run 59:13 [3] 5.3 mi (11:10 / mi)

Steady run with 15 pounds of pack weight.

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