Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Nov 20, 2016:

activity

time

miles

Bouldering

3:00:00

Swimming

2:10:00

Running

1:27:06

10.36

(8:24)

16.67

(5:13)

100

Biking

45:00

5.17

(8:42)

8.32

(5:25)

Sprint Orienteering

29:55

4.08

(7:20)

6.57

(4:33)

Climbing

15:00

Total

8:07:01

19.61

31.56

100

3:06

0:00

» now

Sunday Nov 20, 2016 #

10 AM

Sprint Orienteering race 29:55 [3] 6.57 km (4:33 / km)

Super nice course by Jeff at UofC. Turns out to be a pretty good map.

Running intervals (Oval) 10:00 [4] 2.5 km (4:00 / km)

4x200m intervals with walkbacks.
(24.00, 58.35, 24.12, 1:22, 24.59, 1:35, 22.95)
Plus a 900m cooldown.

1 PM

Swimming (Mock Relays) 30:00 [4]

Warm up:
50 back kick
50 backstroke
50 free
100 breast

Practiced takeovers for the Medley relay.
Did dives and breakouts, along with a few flip turns.

Then got into our relay groups and did a mock Free, and mock Medley, fortunately I get to do free for both so that's fun.

5 PM

Bouldering (Stronghold) 1:10:00 [4]

Warm up
All C1-3's (x9)
All C4's (x10)
All C5's (x15)
All C6's (x12) - missed out on 3

Saturday Nov 19, 2016 #

Bouldering 40:00 [5]

TDB had a bad comp, really didn't perform in my category, and sadly gave up after I didn't get one of the boulders.

Thursday Nov 17, 2016 #

5 AM

Biking 15:00 [4] 3.6 km (4:10 / km)

Trying to catch a dumb bus that I missed.

6 AM

Swimming 30:00 [4]

warm up: 100 free

100 free with flip turns
50 breast
100breast with breakouts
50 free
50 breast

7 AM

Swimming (Swim Team) 30:00 [3]

Worked on breakouts, dives and free mostly.

4 PM

Biking 20:00 [3] 3.72 km (5:23 / km)

Biking home from the hospital

C • Hospital? 7

5 PM

Running warm up/down 3:35 [3] 0.53 km (6:44 / km)

Running hills 38:21 [4] 7.85 km (4:53 / km) +100m 4:36 / km

Hill intervals:
(3x hill sprint, then 3 strides) x6

Running warm up/down 4:39 [3] 0.59 km (7:54 / km)

7 PM

Bouldering 30:00 [5]

Sent a bunch of flat C7's and an assortment of C6's and 5's. No specific focus just seeing what the setting and style was like at the hanger.

Climbing 15:00 [4]

Tried 2x 5.12+, and made good progress on them. Super fun routes!

Wednesday Nov 16, 2016 #

Note
(rest day)

Tuesday Nov 15, 2016 #

8 AM

Biking 10:00 [3] 1.0 km (10:00 / km)

4 PM

Swimming 40:00 [4]

Warm up - 100m free
Worked on technique of flip turns for the first portion.

100m free
50m breast
100m free
50m breast
100m free

5 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Running intervals (talisman center) 10:31 [5] 3.2 km (3:17 / km)

400m intervals w/ 1:40r

74sec
77
81
81
80
84
82

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Bouldering 40:00 [4]

Tested the new rating system. Its ok I guess. Got juiced pretty fast after climbing a bunch of C7's.

Monday Nov 14, 2016 #

Note
(rest day)

« Earlier | Later »