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Training Log Archive: choffman

In the 7 days ending Apr 20, 2013:

activity # timemileskm+m
  REST1 24:00:00
  running4 6:50:00 37.99(10:48) 61.14(6:42)
  Strength2 1:30:00
  Indoor Cycle2 1:30:00 18.0 28.97
  mountain biking1 1:30:00 13.31(6:46) 21.42(4:12)
  Total10 35:20:00 69.3 111.53
  [1-5]9 11:20:00
averages - sleep:8.3 rhr:40 weight:112lbs

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Saturday Apr 20, 2013 #

5 AM

running 1:00:00 [5] ** 5.86 mi (10:14 / mi)
ahr:114 max:158 rhr:40 slept:7.0 weight:112lbs shoes: Montrail fluidflex 9.0

RX: 20minutes warm up - zone 1,
then an interval session where you go 1 min HARD, 1 minute EASY for 20,
20 minutes zone 1

Actual: as RX'd. Workin' on chi. Loved!
finished with cool down, stretch, and sand/chi drill.
3 PM

Strength 45:00 [5]
ahr:127 max:150

RX: CORE and HIP strength

run/cycle warm up

5rounds for time
10 KB swing
20 Pushups
30 Jumping Lunges
cool down with a spin and some stretching

Actual: as Rx'd.

Friday Apr 19, 2013 #

7 AM

mountain biking 1:30:00 [3] 13.31 mi (6:46 / mi)
ahr:94 max:138 slept:7.0

Rx: 90 minute ride - long sustained hill climb - doesn't have to be trail -find a grade that goes up for a while and settle in.

Actual: as RX'd 1hour30 / 90 minute ride. No real grade/hill that continues for long so did hill repeats at 2 different locations. Half on paved trail, half on dirt/rocky trail. Incline/grade, etc map'd on Garmin.

Thursday Apr 18, 2013 #

11 AM

Indoor Cycle 45:00 [3]

Rx: Easy spin - flush the legs

Actual: as Rx'd. easy spin; light drills. instructed spin class at LN, 45 minutes.
Forgot to bring Garmin, so no Garmin/HR data.

Wednesday Apr 17, 2013 #

5 AM

running (zone 1-2) 1:20:00 [1] * 9.65 mi (8:17 / mi)
slept:7.0 shoes: Montrail fluidflex 9.5

Rx: 2 hours easy pace

Actual: ran 2 hours "Easy" according strictly to how i felt.
Ran at perceived easy pace. Checked Garmin after the 2 hour session and HR was between 100-115.
2 PM

Strength 45:00 [5]

Rx:
Lifting -
warm up with squats and deadlifts - get up to your max
Progression from no weight up to near your max

12 minute AMRAP (as many round as possible)
6 Deadlift (75% of max)
12 Squats (no weight)
18 Box jump (20")

cool down/stretch out

Actual:
As rx'd; deadlift 95
4.8 rounds

Tuesday Apr 16, 2013 #

5 AM

running 1:30:00 [3] * 9.65 mi (9:20 / mi)
ahr:135 max:156 slept:8.0 shoes: La Sportiva Raptors

RX: warm up for 30 minutes in zone 1-2, then 30minutes tempo or at a fast pace (zone 3), then 30 minutes back in zone 1-2. Trail preferred but road is ok. Throw some hill into the mix if you can find them.

Actual: as rx'd. houston, memorial trails.
7 AM

Indoor Cycle 45:00 [3] 18.0 mi (2:30 / mi)
ahr:102 max:132 slept:8.0

RX: Flush the legs - done after the run if possible

Actual: as rx'd. instructed indoor cycle class @rocc.

Monday Apr 15, 2013 #

REST 24:00:00 [0]
slept:7.0 (rest day)

FULL REST day - massage/yoga/stretch/hydrate

Actual:
Travel day.
Torally rested, hydrated, foam roller.

Sunday Apr 14, 2013 #

5 AM

running (zone 1-2) 3:00:00 [1] ** 12.83 mi (14:02 / mi)
ahr:126 max:145 slept:6.0 weight:112lbs shoes: Brooks Cascadia 7's #2

Prescribed:
3 hours - zone 1-2 - don't exceed zone 2 HR. Eat and Drink, think about form. Rolling Terrain

Actual: stayed in zones, despited breaking-up wkout.
1:32 @ 5:30a outdoors/village steamboat.
6.83 miles
Run zones 1&2, run & stair repeats
126avg, 145 max

1:38 @ 830a Gym/treadmill
6 miles
Run zones1&2, run w varied speed, incline & box jumps peppered in
122avg, 147 max

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