Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Beacon

In the 7 days ending Mar 23, 2018:

activity

time

miles

RUN

6:41:30

46.63

(8:37)

75.05

(5:21)

SWIM

1:42:00

2.49

(41:02)

4.0

(25:30)

HIKE/WALK

1:18:52

5.34

(14:46)

8.6

(9:10)

CORE

1:00:00

Total

10:42:22

54.46

87.65

2:00

0:00

» now

Friday Mar 23, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.15 km (26:05 / km)

1150m: 250 free, 250 back, 250 breast, 250 free, 150 warm-down

3 PM

RUN hills 1:26:16 14.5 km (5:57 / km)
shoes: Adrenaline 17 YELLOW/red

w/ Aaron, out Jean-Duluth to Pleasant View hill, 10 X 2 minutes on hill, then back home.

C • Vern loop 4

C • Wait a second... 4

Thursday Mar 22, 2018 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 90)

4 PM

HIKE/WALK (lakewalk) 1:03:36 [2] 7.0 km (9:05 / km)
shoes: adrenaline 17 NYC

from Bayfront

Wednesday Mar 21, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 4 X 100 IM

3 PM

HIKE/WALK warm up/down 9:26 [2] 1.0 km (9:26 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (hilly roads) 1:01:35 [4] 13.0 km (4:44 / km)
shoes: Adrenaline 18 grey/blue

Gary Lepisto said "tempo rolling hills" but the course I did through Morley Heights and Hills of Vermilion was a liitle more hilly than rolling hills.

C • Kenyon hill workout… 4

HIKE/WALK warm up/down 5:50 [2] 0.6 km (9:43 / km)
shoes: Adrenaline 18 grey/blue

5 PM

RUN 10:14 [3] 1.6 km (6:24 / km)
shoes: Brooks Transcend 5 blue/orange

neighborhood loop w/ Sasha

Tuesday Mar 20, 2018 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 80)

3 PM

RUN 58:29 [3] 10.85 km (5:23 / km)
shoes: Adrenaline dark blue/multi

Hills of Vermilion loop w/ Tom-O

Monday Mar 19, 2018 #

4 PM

SWIM (CPF) 42:00 [3] 1.75 km (24:00 / km)

1750m including 1650m free

Sunday Mar 18, 2018 #

9 AM

RUN long 2:00:00 [3] 22.3 km (5:23 / km)
shoes: Brooks Adrenaline blu/yellow

from Darrin's with Darrin, Aaron and Kieren (his longest run ever to date)

Saturday Mar 17, 2018 #

Event: Saint Fennessy 4k

10 AM

RUN warm up/down 26:00 [3] 4.6 km (5:39 / km)
shoes: adrenaline 17 NYC

warm-up w/ Aaron, Molly, Mae and Sasha

RUN race 15:20 [5] 3.85 km (3:59 / km)
shoes: adidas tempo boost RED

SAINT FENNESSY 4KM, Hermantown
(race # 791)
1. 12:59 Kyle Smith
2. ??:?? Dave Lane
3. 15:20 Jarrow Wahman
4. 15:?? Molly Pennings

19:13 Sasha Wahman and Leslie Semler

C • 19:13 2

RUN warm up/down 23:36 [3] 4.35 km (5:26 / km)
shoes: adidas tempo boost RED

w/ Molly Pennings

« Earlier | Later »