Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Homey

In the 7 days ending Jun 12, 2011:

	activity	#	time	miles		km		+m
	Cycling	2	6:04:57	108.31	(3:22)	174.31	(2:06)	780
	Running	4	3:56:13	27.54	(8:35)	44.32	(5:20)	357
	Swimming	2	1:34:30	1.86		3.0
	Strength	1	30:00
	Total	9	12:05:40	137.72		221.63		1137
averages - sleep:7.6 weight:156lbs

5:36

0:00

» now

Sunday Jun 12, 2011 #

8 AM

Cycling (Road) 5:19:57 [3] 153.14 km (2:05 / km) +780m 2:02 / km
slept:7.5 weight:156.5lbs

Second buck fifty. Was going well with a good cross wind. right from the start. Then the wind picked up quite a bit @ the 3 hour mark and kicked me in the butt - showed me whose boss. Ave. Temp: 18.6 degress. Ave. Candence: 72.
1 00:19:42 10.00 30.5
2 00:21:34 10.00 27.8
3 00:19:29 10.00 30.8
4 00:21:19 10.00 28.1
5 00:18:59 10.00 31.6
6 00:21:06 10.00 28.4
7 00:21:08 10.00 28.4
8 00:21:01 10.00 28.5
9 00:19:06 10.00 31.4
10 00:20:12 10.00 29.7
11 00:22:54 10.00 26.2
12 00:23:09 10.00 25.9
13 00:21:35 10.00 27.8
14 00:20:38 10.00 29.1
15 00:20:23 10.00 29.4
Able to eat 3 Cliff bars and drink well... used date newtons last hour.

1 PM

Running (Road) 16:49 [3] 3.19 mi (5:16 / mi) +17m 5:11 / mi
shoes: Saucony Pro/Grid

Bricked the run aft the 150K. Felt very good...

Saturday Jun 11, 2011 #

11 AM

Strength (Universal) 30:00 [1]

Did the strength workout... a little late this week. Better late than never.

12 PM

Swimming (Endless Pool) 1:03:00 [2] 3.0 km (21:00 / km)
slept:9.0 weight:156.5lbs

Right after the weights. Felt surprisingly good today... sometimes smooth and easy strokes.

Friday Jun 10, 2011 #

Running (Treadmill) 15:00 [2] 2.75 km (5:27 / km)
shoes: Saucony Triumph 4

Bricked the run @ 11.0 pace of 5:27... easy.

7 PM

Cycling (Kinetic Pro) 45:00 21.17 km (2:08 / km)
slept:8.0 weight:155lbs

Rode the Tempo/TT workout watching That's Hockey... felt good - hard to see any improvement. Not tired though.

Thursday Jun 9, 2011 #

8 PM

Swimming (Endless Pool) 31:30 [2]
slept:7.0 weight:153lbs

Actually felt half decent with less splash... better.

Wednesday Jun 8, 2011 #

6 PM

Running long (Road) 1:58:14 [3] 21.14 km (5:36 / km) +229m 5:18 / km
slept:6.5 weight:154lbs

Started after dinner @ 6:24PM 30 degrees out. HOT!
1 00:58:11 10.58 05:29
2 01:00:03 10.56 05:41
Did a pretty good job keeping hydrated. Didn't go at a blistering pace. :)

C • Insane 3

Tuesday Jun 7, 2011 #

Event: Ancaster Old Mill 10K Race

Running race (Road w/ Jogger) 51:10 [4] 10.0 km (5:07 / km) +111m 4:51 / km
slept:7.5 weight:158.5lbs shoes: Saucony Pro/Grid

Thea and I raced on a nice but 29 degree evening. Not bad... drenched. But had a stitch for 2-5K mark. Not used to going that fast. Thea did a great job cheering everyone. She's awesome!!! Fun run.

1 00:04:47 1.01 04:45
2 00:05:07 0.99 05:09
3 00:04:46 1.01 04:44
4 00:04:47 1.01 04:45
5 00:05:54 0.99 05:56
6 00:05:35 1.01 05:32
7 00:05:33 0.99 05:37
8 00:09:43 1.99 04:52

6/19 AG and 59th out a 197 Overall. Two minutes slower than last year but Thea is over 100lbs & quite a bit heavier LOL. My excuse anyways. :)

Running warm up/down (Road w/ Jogger) 35:00 [2] 5.3 km (6:36 / km)
shoes: Saucony Pro/Grid

Approx. 15 minutes there and back to the race... easy.

Monday Jun 6, 2011 #

Note
slept:7.5 weight:158.5lbs (rest day)

Ok... time to ramp again.

« Earlier | Later »