Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Homey

In the 7 days ending Jun 21, 2009:

activity

time

miles

Cycling

4:47:15

85.51

(3:22)

137.61

(2:05)

Running

2:43:20

18.64

(8:46)

30.0

(5:27)

Swimming

1:03:00

Rollerblading

45:00

Strength

30:00

Total

9:48:35

104.15

167.61

averages - sleep:7.3 weight:165.5lbs

2:32

0:00

» now

Sunday Jun 21, 2009 #

Cycling long (Road) 1:47:15 [3] 57.82 km (1:51 / km)
ahr:141 max:157 slept:8.0

What an awesome Father's day to go for a long ride! Not too windy or hot - nice sunshine. Felt great and pushed it for some good stretches. No complaints just wicked to be alive and on a ride. :D

Rollerblading (Road w/ Jogger) 45:00 [1]

Jan led Thea and I around the neighbourhood. Places we normally don't go. Pretty hot but nice breeze when moving.

Note

Jemma arranged my accommodations for Peterboro and Bracebridge as a Father's Day gift. So, I'm good to go!!! SWEET!!!

Saturday Jun 20, 2009 #

Swimming (Endless Pool) 31:30 [2]
slept:6.0 weight:165.5lbs

Braved the cold and swam at 7:15pm. Felt pretty good actually and it wasn't too bad. Consistency helps for sure. Weight starting to drop finally.

Friday Jun 19, 2009 #

Cycling (Kinetic Pro) 45:00 18.73 km (2:24 / km)
ahr:132 max:158

Did the Technique session and felt pretty good. Able to hit a cadence 158. The one legs felt pretty good. AVW:151 MXW:525... finished with 10min zone 3 to finish.

Running (Road w/ Jogger) 57:35 11.0 km (5:14 / km)
ahr:145 max:164 shoes: Saucony Grip Propel NXGEN

Thea and I ran around 7pm. Not a bad night at all. I was gonna go shorter but then felt good and needed to do at least 11. 29:05 ave.142 max. 158 out and 28:30 ave. 148 max. 164 to negative split it.

Thursday Jun 18, 2009 #

Cycling (Kinetic Pro) 45:00 19.83 km (2:16 / km)
ahr:139 max:162 slept:7.0

Did the Sprint/Power workout at 5:40am. Pushed hard but still not feeling 100% in the legs. AVW:164 MXW:1056 and averaged around 85rpms. Did a 20 minute high zone 3 afterwards.

Running (Treadmill) 30:00 [2] 5.0 km (6:00 / km)
ahr:132 max:139 shoes: Saucony Triumph 4

Just ran an easy run on the mill after a big dinner... putting in time. :)

Wednesday Jun 17, 2009 #

Cycling (Kinetic Pro) 45:00 20.84 km (2:10 / km)
ahr:137 max:148 slept:7.5

Did a steady-state ride @ 5:40am and averaged 90rpms. Split b/w zones 1 and 2. Legs still tired but there you go... AVW:184 MXW:224.

Swimming (Endless Pool) 31:30 [2]

Got into the pool after work @ 5:45pm. Cold and my feet were blue when I got out. Not too much splash today.

Tuesday Jun 16, 2009 #

Cycling (Kinetic Pro) 45:00 20.39 km (2:12 / km)
ahr:141 max:164 slept:7.0

Rode @ 5:45pm doing the TT workout and then 10 min zone 3 and 4. AVW:174 and MXW:450 recovery HR 162 to 134 in a minute. Legs felt tired this morning but pushed pretty hard.

Running (Road w/ Jogger) 1:15:45 14.0 km (5:25 / km)
ahr:141 max:166 shoes: Saucony Grip Propel NXGEN

Took Thea out on a nice night after dinner around 6:50pm. She keep me going with lots of singing. Went easy after reading Joel Friels article - may go easier... more. Toe pretty good but legs tired. See for yourself: http://www.trainingbible.com/joesblog/2009/06/buil...
Out in: 29:21 ave.138 max.138
2nd set of hills: 16:15 ave.141 max.158
In in: 30:05 ave.143 max.166 ...

C • Friel's 4

Monday Jun 15, 2009 #

Note
slept:8.0 (rest day)

Only training today will be work training. Toe a bit sore but otherwise feel fine.

Strength (Universal) 30:00 [1]

Did my strength workout at 7:15pm. Toe getting better but could feel the fall on my arms and legs. Nothing serious - just a bit of straining I guess.

« Earlier | Later »