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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running2 1:43:18 14.12(7:19) 22.72(4:33) 101346.8
  Cycling1 21:22 6.15(3:28) 9.9(2:10)40.3
  Stretching1 20:00
  Strength & Conditioning1 10:555.2
  Total3 2:35:35 20.26 32.61 101392.3
  [1-5]3 2:08:25

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MoTuWeThFrSaSu

Thursday Oct 29 #

10 PM

Running 30:30 intensity: (11 @0) + (6 @1) + (16:33 @2) + (13:40 @3) 5.94 km (5:08 / km) +50m 4:56 / km
ahr:132 max:145 shoes: Saucony Triumph ISO 5

Recovery

Tuesday Oct 27 #

7 PM

Running tempo 1:12:48 intensity: (11 @1) + (2:04 @2) + (30:43 @3) + (23:00 @4) + (16:50 @5) 16.78 km (4:20 / km) +50m 4:16 / km
ahr:157 max:180 shoes: Adidas Boston 8 #2

Including a 30 min tempo session with Bellahouston. Hard run and calves were pretty tight by the end.

Stretching 20:00 [0]
ahr:92 max:149

Monday Oct 26 #

9 PM

Strength & Conditioning 10:55 intensity: (6:58 @0) + (2:52 @1) + (54 @2) + (11 @3)
ahr:87 max:129

Knee exercises - 2 sets of 20 reps

Cycling 21:22 intensity: (1 @0) + (3:21 @1) + (17:05 @2) + (55 @3) 9.9 km (2:10 / km)
ahr:119 max:134

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