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

Training Log Archive: Chris9

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Cycling4 5:00:00 92.0(3:16) 148.06(2:02)
  Running5 3:46:00 24.4(9:16) 39.27(5:45)
  Swimming3 2:35:30 4.66(33:22) 7.5(20:44)
  Total12 11:21:30 121.06(5:38) 194.83(3:30)

«»
2:00
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 11, 2017 #

8 AM

Swimming 1:03:00 [3] 3.0 km (21:00 / km)

400 wu
2x50- 25 easy/25 mod hard
100 - 50/50
200 steady in 3:32
2x75 in 1:09
50 easy

Main set-
2x300 hard in 4:58 and 4:54- focused on hitting 1:40s/100
100 easy
Sprint set-
4x25 hard in :18-:20
50 easy
2x50 hard in :41
50 easy

Endurance set-
4x200 steady/mod hard in 3:28-3:29

200 CD

Overall good effort, but not amazing. Sprints were pretty good. The 300s took a lot out of me, and overall I had about 1k of swimming at around 1:40ish pace which is good. Need to test the 500M TT soon. Think I could be around 8 flat.
2 PM

Running 56:00 [3] 6.0 mi (9:20 / mi)

Friday Nov 10, 2017 #

4 PM

Cycling 1:30:00 [3] 28.0 mi (3:13 / mi)

3x25 steady

Thursday Nov 9, 2017 #

7 AM

Swimming 30:30 [3] 1.5 km (20:20 / km)

6x250

All very easy
6 PM

Running 1:20:00 [3] 8.6 mi (9:18 / mi)

Long run on the treadmill at work. Actually felt pretty good throughout, just cruised. Really glad to start getting some miles in. Mostly 5.5 which felt pretty easy but not too easy

Wednesday Nov 8, 2017 #

6 PM

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

15 min wu
3x8 min hard (150-158), 4 min recovery
9 min steady ~120 and CD

Tuesday Nov 7, 2017 #

7 AM

Running 40:00 [3] 4.3 mi (9:18 / mi)

AM treadmill run at Work gym. Built up to 5.7 with 2x 5.3/4.5. Felt really awkward from 10-25 minutes, then great after.
7 PM

Swimming 1:02:00 [3] 3.0 km (20:40 / km)

Monday Nov 6, 2017 #

7 AM

Running 30:00 [3] 3.3 mi (9:05 / mi)

6 PM

Cycling 1:30:00 [3] 28.0 mi (3:13 / mi)

20 min wu
3x15 steady 125-135, 3-4 recover
9 min @120
CD

Sunday Nov 5, 2017 #

7 AM

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

15 min wu
6 min at 150, 7 min at 150, 13 min at 140

Felt way better today, been sluggish as of late. Going to do swim/run volume focus for a bit and sprinkle in shorter but harder bikes.
8 AM

Running 20:00 [3] 2.2 mi (9:05 / mi)

Easy t run. 46 our, foggy, great run weather. Chill day in Madison ahead for today. Much needed

« Earlier | Later »