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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Yvonne

In the 7 days ending May 5, 2013:

activity # timemileskm+ft
  Bike3 2:35:42 13.1 21.08 620
  Run5 2:26:59 14.71(10:00) 23.67(6:13) 558
  Strength/Stretch2 1:00:00
  Total8 6:02:41 27.81 44.75 1178

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Saturday May 4, 2013 #

4 PM

Run (gravel, grass and paved) 37:18 [3] 4.1 mi (9:06 / mi) +286ft 8:32 / mi
ahr:144 max:161 shoes: Hoka One One Stinson EVO

Quick run on yard trail and surrounding subdivision roads. So far, I am really digging the shoes. They are strangely cushy/squishy but they are definitely easier on my foot. Downhills are noticeably less intense -- you just cruise with very little feeling of pounding. Not sure I like the "speed" laces though - takes too much effort to get them dialed in properly. Think I will switch to the standard laces that were also provided.

Friday May 3, 2013 #

9 PM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Trainer ride -- nothing terribly interesting, just spinning along and getting the HR up.

Strength/Stretch 25:00 [2]

Strength = hips, glut. med., core and pushups
Stretch = static and foam rolling

Thursday May 2, 2013 #

4 PM

Run (gravel) 45:15 [3] 4.76 mi (9:30 / mi) +272ft 9:01 / mi
ahr:145 max:158 shoes: Hoka One One Stinson EVO

Out and back on the Hamburg Trail.

Wednesday May 1, 2013 #

4 PM

Bike (double/singletrack) 1:05:42 [3] 13.1 mi (12.0 mph) +620ft
ahr:144 max:165 shoes: Trek Superfly 100

Work -> Hamburg -> LV -> some singletrack -> down and up the center road w/ a little more singletrack thrown in -> back to work
6 PM

Run (gravel) 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Hoka One One Stinson EVO

Bring trash/recycle bins back!

Tuesday Apr 30, 2013 #

4 PM

Run (trail) 40:26 [3] 3.85 mi (10:30 / mi)
ahr:142 max:164 shoes: Hoka One One Stinson EVO

Short out and back on the Clark trail.
7 PM

Run (gravel) 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Hoka One One Stinson EVO

Trash/recycle duty: slow-trot bin to highway, jog back, repeat.
9 PM

Bike (trainer) 45:00 [3]
shoes: Fuji Team

Trainer session with a number of 2 min. intervals thrown in.

Strength/Stretch 35:00 [2]

Strength = glut. med., hip adduction/abduction, core, pushups, and tricep kickbacks w/ dumbbells

Stretch - static, dynamic, and a bit of foam rolling

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