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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cshallow

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running5 6:31:23 48.29(8:06) 77.72(5:02)
  Biking3 2:15:00
  Strength Training1 50:00
  Total6 9:36:23 48.29 77.72

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

Running 2:09:00 [3] 16.16 mi (7:59 / mi)

Run 1: 4M X-C race, with normal warmup and cool-down.

Run 2: Mid-week longer run since your race is on Sunday….2hr medium effort rolling trail run.

Friday Nov 17, 2017 #

Running 47:23 [3] 5.2 mi (9:07 / mi)

Biking 45:00 [3]

Spinning

Thursday Nov 16, 2017 #

Running 1:20:00 [3] 10.9 mi (7:20 / mi)

Run 3: Flat/rolling road or smoother trail run. 5:00 easy flat warmup, 70:00 at Marathon pace (or effort if on trails), and then another 5:00 easy to cool down.

Biking 45:00 [3]

spinning

Strength Training 50:00 [3]

weights and core

Wednesday Nov 15, 2017 #

5 AM

Running 1:02:20 [3] 6.84 mi (9:07 / mi)

Run 5: 60:00 recovery run of any kind.
5 PM

Biking 45:00 [3]

Spinning

Tuesday Nov 14, 2017 #

Running 1:12:40 [3] 9.19 mi (7:54 / mi)

Run 4: 75:00 rolling recovery run.

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