Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cshallow

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running8 7:47:00 54.73(8:32) 88.08(5:18)
  Biking4 3:00:00
  Strength Training1 50:00 3.0(16:40) 4.83(10:21)
  Total13 11:37:00 57.73 92.91

«»
2:35
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 17 #

6 AM

Running 24:46 [2] 2.7 mi (9:10 / mi)

Warm up jog
7 AM

Running 42:06 [4] 6.25 mi (6:44 / mi)

10k
9 AM

Running 34:35 [2] 4.4 mi (7:52 / mi)

Warm down

Friday Sep 15 #

5 AM

Running 1:00:00 [2] 6.68 mi (8:59 / mi)

Light run to spinning
6 AM

Biking 45:00 [3]

Spinning
3 PM

Strength Training 50:00 [4] 3.0 mi (16:40 / mi)

50:50: Interval (short sprints flat and hills) & weights

Thursday Sep 14 #

4 PM

Running 2:33:00 [3] 17.47 mi (8:45 / mi)

Run 1: 2:30:00 flat to rolling steady easy paced road run.

Wednesday Sep 13 #

5 AM

Running 1:08:37 [3] 7.58 mi (9:03 / mi)

Run 5: 60:00 very easy, hilly recovery run on trails or roads.
4 PM

Biking 45:00 [3]

Spinning

Tuesday Sep 12 #

5 AM

Running 1:03:56 [4] 7.45 mi (8:35 / mi)

Run 3: 1:00:00 hill fartlek run. Run on a moderately hilly route (trails or road). You want to run an easy effort no matter what the terrain for the first and last 15:00. But for the middle 30:00, continue to run normal easy effort for all flat and downhill sections, but push each uphill section. Vary the intensity of the uphills based on how long they each are. This is a threshold workout (like the tempo run) meaning you want to be able to transition right back to your easy pace at the top of the hill. So push the uphills but not so hard that you have to noticeably slow down in order to recover.
3 PM

Biking 45:00 [3]

Spinning

Monday Sep 11 #

5 AM

Running 20:00 [1] 2.2 mi (9:05 / mi)

Warm up jog to spinning
6 AM

Biking 45:00 [3]

Spinning class

« Earlier | Later »