Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 31 days ending Jul 31, 2013:

activity

time

miles

+ft

Bike

18:29:23

252.2

(4:24)

405.88

(2:44)

Adventure Race

11:30:00

Weights

7:45:00

Run

6:42:38

45.2

(8:54)

72.74

(5:32)

Yoga

2:15:00

Paddle board

1:15:00

2.5

(30:00)

4.02

(18:39)

Paddling

45:00

1.5

(30:00)

2.41

(18:38)

Stairs

31:29

0.77

1.24

Total

49:13:30

302.17

486.3

11:30

0:00

» now

Wednesday Jul 31, 2013 #

Weights 1:00:00 [2]

Upper body weights at Xsport

Then
5 push-ups
10 sec punched with 5lb dumbbells
10 bicep curls with 10lb kettlebell
5 dips
110 squats

Tuesday Jul 30, 2013 #

Bike 3:05:44 [3] 41.89 mi (4:26 / mi)

DPR Trail South Ride. Wet, rocky, and sandy.

And 105 squats

Monday Jul 29, 2013 #

Run 54:21 [4] 6.08 mi (8:56 / mi)

Swallow Cliff with my GoLite 24 pack, 100 oz bladder

And 100 squats

Stairs 21:29 [3] 0.77 mi (27:54 / mi)

Swallow Cliff stairs, up 9, down 9. Last set of 5 I put an extra 10 pounds in my pack

Saturday Jul 27, 2013 #

Run 1:37:55 [4] 10.36 mi (9:27 / mi)

Deer grove run with Eric, don, Kim and Donovan

And 75 squats

Friday Jul 26, 2013 #

Yoga 1:00:00 [2]

Vinyasa yoga at Xsport

Weights 15:00 [2]

4 rounds

10 pull ups
12 windshield washers
12 leg lifts

Also 70 squats

Thursday Jul 25, 2013 #

Run 40:58 [3] 4.93 mi (8:19 / mi)

Quick run around the hood before work. Also 60 squats post run.

Wednesday Jul 24, 2013 #

Weights 35:00 [2]

Back shoulders abs

Tuesday Jul 23, 2013 #

Bike 2:04:52 [4] 31.98 mi (3:54 / mi)

Barrington hills ride with winds and sore legs

Run 52:25 [3] 5.35 mi (9:48 / mi)

Post ride trail run in deer grove with Eric to test his knee

Monday Jul 22, 2013 #

Weights 1:00:00 [2]

All upper body except back

Sunday Jul 21, 2013 #

Bike 4:40:00 [4] 67.18 mi (4:10 / mi)

Ride to REI then to St. Charles and back

Thursday Jul 18, 2013 #

Weights 1:00:00 [2]

Back, shoulders, abs at Xsport

Wednesday Jul 17, 2013 #

Run 48:37 [4] 5.34 mi (9:06 / mi)

deer grove trail run with goLite pack

Stairs 10:00 [3]

Step Ups on the picnic bench in Deer Grove

Tuesday Jul 16, 2013 #

Bike 3:27:23 [4] 47.8 mi (4:20 / mi)

DPR trail ride. Legs weren't fully recovered from Sheltowee. Wet limestone and heat with humidity made it tough but got it done!

Monday Jul 15, 2013 #

Weights 1:15:00 [2]

chest, arms and abs. Recovery workout

Saturday Jul 13, 2013 #

Adventure Race race 11:30:00 [5]

Sheltowee extreme 5 adventure race

36 miles bike
12 mile trek
6 mile paddle

Wednesday Jul 10, 2013 #

Weights 45:00 [2]

Back, shoulders, abs. Taper week!

Tuesday Jul 9, 2013 #

Weights 45:00 [2]

taper week....chest, arms and abs

Monday Jul 8, 2013 #

Run 26:13 [3] 3.16 mi (8:18 / mi)

Short slow post ride run. Taper week!

Run 56:38 [3] 6.78 mi (8:21 / mi)

Run to Runners high n tri and back

Sunday Jul 7, 2013 #

Bike 2:19:06 [4] 34.88 mi (3:59 / mi)

DPR trail ride with Eric and my new Kenda Slant Six tires

Saturday Jul 6, 2013 #

Paddling 45:00 [1] 1.5 mi (30:00 / mi)

Kayaked while Eric paddleboarded at Glencoe Beach

Paddle board 1:15:00 [2] 2.5 mi (30:00 / mi)

Paddleboarded while Eric kayaked

Friday Jul 5, 2013 #

Bike 35:58 [3] 4.38 mi (8:13 / mi)

Blue to white loop at John Muir. Eric hurt his leg so cut it short to clean it.

Bike 2:16:20 [4] 24.09 mi (5:40 / mi)

Road ride, some of Emma Carlin then road.

Wednesday Jul 3, 2013 #

Weights 1:10:00 [2]

Full body weights. Still recovering from stubborn mule so didn't push it too hard

Run 25:31 [2] 3.2 mi (7:58 / mi)

Short recovery run since stubborn mule

Tuesday Jul 2, 2013 #

Yoga 1:15:00 [2]

vinyasa yoga at xsport

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