Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Homey

In the 7 days ending Oct 14, 2007:

activity

time

miles

Cycling

4:22:00

77.32

(3:23)

124.44

(2:06)

Running

1:44:15

10.87

(9:35)

17.5

(5:57)

Stretching

1:00:00

Strength

1:00:00

Rollerblading

42:27

6.09

(6:58)

9.8

(4:20)

Swimming

31:30

Total

9:20:12

94.29

151.74

averages - sleep:7.7 weight:161lbs

2:05

0:00

» now

Sunday Oct 14, 2007 #

Running (Road w/ Thea in jogger) 59:15 [3] 10.0 km (5:56 / km)
ahr:141 max:170 slept:8.5 shoes: Saucony Triumph 4

Ran with Thea before lunch. Nice cool running weather! Wanted to run a zone 3 and did. :)

Saturday Oct 13, 2007 #

Cycling tempo (Windtrainer) 1:22:00 41.48 km (1:59 / km)
ahr:147 max:170 slept:9.5 weight:161lbs

Rode @ 10:55am using Spinerval after a good night's sleep and breakfast. No liquids b/c I forgot.
Timetrialapolooza (3rd time) will try once a month at least...
13 min W/U...
20min @ 95rpms and 5 min rest. (Ave. 149)
15min @ 90rpms and 5 min rest. Ave. HR (est. 154) included 5 min cool down (over 20 - 147) :(
10min @ 85rpms and 5 min rest. Ave. HR (est. 160)
5min @ 80rpms and warm down Ave. HR (est. 159)
Think I went a bit too hard on the 10 min set... and maybe should have went a bit faster on the 5. Not bad though...

Friday Oct 12, 2007 #

Cycling (Windtrainer) 45:00 [2] 20.45 km (2:12 / km)
ahr:130 max:142 slept:6.5

Rode @ 5:00am. Almost didn't get up... it's Fryday and went to bed late.

Stretching 20:00 [1]

Stretched solo today @ 7:45pm with Thea... well Thea only stretched a bit then started dancing lol. No time at lunch today - too busy.

Thursday Oct 11, 2007 #

Cycling (Windtrainer) 45:00 [2] 21.12 km (2:08 / km)
ahr:132 max:143 slept:6.5

Rode @ 5:30am with good effort after a crappy sleep...

Swimming (Current Pool) 31:30 [2]

Had to squeeze a swim in after a stressful morning. Didn't feel like wearing the HRM so RPE is a 2. Feel less stressful now down to brass tacks!

Running (Treadmill) 45:00 [2] 7.5 km (6:00 / km)
ahr:132 max:143

Ran @ 8:55pm before picking up daughter at school function... Watched Rockies and D-Backs and surfed a bit b/c nothing was on really.

Wednesday Oct 10, 2007 #

Cycling (Windtrainer) 45:00 [2] 20.6 km (2:11 / km)
ahr:132 max:140 slept:7.5

5:00 am ride this morning. Didn't feel like waking up at first but glad I did. Nice it's cooled off. Election day here in ON.

Stretching (Indoors) 20:00 [1]

Stretching with Trisportgurl. Right ankle sore. Old football/basketball rollovers... maybe it'll go away sometime with the stretching. Don't think it'll be anytime soon.

Tuesday Oct 9, 2007 #

Cycling (Windtrainer) 45:00 [2] 20.79 km (2:10 / km)
ahr:131 max:140 slept:7.5

Up at 5:00am and riding after a muggy night with a belly full of Thanksgiving food.

Stretching (Indoors) 20:00 [1]

Stretched with Trisportgurl after a longer stretch b/w sessions. Pun intended.

Strength (Universal) 1:00:00 [1]

One more AA session after this one to complete the eight... Getting stronger for sure.

Monday Oct 8, 2007 #

Rollerblading long (Road w/Thea-Jogger) 42:27 [2] 9.8 km (4:20 / km)
slept:8.0

HRM ave. was 140 in zone which was 4 sec so not sure. RPE was a 2. Humid day for me and the Theameister! Happy Thanksgiving!

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