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Training Log Archive: Tyrannosaurus

In the 7 days ending May 19:

activity # timemileskm+m
  Strength3 2:56:48
  Cycling7 2:06:21 28.19(13.4/h) 45.37(21.5/h) 417
  Running1 1:06:20 7.45(8:54) 11.99(5:32) 323
  Total10 6:09:29 35.64 57.36 740
  [1-5]10 5:49:29

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MoTuWeThFrSaSu

Sunday May 19 #

6 AM

Cycling 24:05 intensity: (2:21 @0) + (5:03 @1) + (11:26 @2) + (5:15 @3) 4.03 mi (10.0 mph) +139m
ahr:127 max:150

8 PM

Cycling 12:21 intensity: (38 @0) + (4:10 @1) + (7:33 @2) 4.02 mi (19.5 mph)
ahr:120 max:135

Saturday May 18 #

6 AM

Cycling 22:54 intensity: (3:30 @0) + (4:16 @1) + (3:29 @2) + (11:39 @3) 4.04 mi (10.6 mph) +139m
ahr:128 max:153

7 PM

Cycling 12:57 intensity: (25 @0) + (4:02 @1) + (5:17 @2) + (3:00 @3) + (13 @4) 4.06 mi (18.8 mph)
ahr:127 max:160

Friday May 17 #

3 PM

Strength 1:19:56 intensity: (2:42 @0) + (23:32 @1) + (36:55 @2) + (15:00 @3) + (1:47 @4)
ahr:127 max:178

Warm up:
20x Jumping jacks
20x Cross Jacks
10x Inchworm to Push up
5x World's greatest stretch (each side)
5x Knee hug to Reverse lunge (each side)
5x Quad stretch with toe touch and calf raise (each side)
5x Lateral lunge to Crossover lunge (each side)
5x Single leg RDL with reach (each side)

5x 2x Vertical jump

8x 3x Barbell - Bench press (85lbs)

4x
[5x Barbell - RDL to Bent over row (80lbs, 80lbs, 85lbs, 85lbs)
[AMRAP Chin up (3, 3, 2, 1)

3x
[8x Dumbbell - Step ups - Suitcase carry each side (40lbs, 40lbs, 45lbs)
[30 seconds AMRAP Push ups (15, 13, 11)

3x
[20x Resistance band - Hammer curl
[20xResistance band - Tricep push down

3x
[25x Russian twists (each side)
[60 seconds Plank
[20 seconds Hollow hold
[12x Dead bugs (each side)

Thursday May 16 #

Note
(rest day)

Calves sore and slept poorly. Neighborhood walk was enough!

Wednesday May 15 #

2 PM

Strength 43:04 intensity: (23 @0) + (24:27 @1) + (18:12 @2) + (2 @3)
ahr:119 max:140

Last part of Monday's workout, plus Tuesday's grip strength. Pushing Wednesday's session because of the race tonight!

Warm up:
20x Jumping jacks
20x Cross Jacks
10x Inchworm to Push up
5x World's greatest stretch (each side)
5x Knee hug to Reverse lunge (each side)
5x Quad stretch with toe touch and calf raise (each side)
5x Lateral lunge to Crossover lunge (each side)
5x Single leg RDL with reach (each side)

3x
[8x Kettlebell - Seal row (30lbs-dumbbell, 35lbs, 35lbs-kettlebell)
[15x Resistance band - Hamstring curl (orange band)
[6x Plate incline Boyce raise (15lbs, 15lbs, 20lbs)

3x 60 seconds Barbell - Grip hold (95lbs)
6 PM

Running 1:06:20 intensity: (20 @0) + (17 @1) + (39 @2) + (7:14 @3) + (43:47 @4) + (14:03 @5) 7.45 mi (8:54 / mi) +323m 7:51 / mi
ahr:173 max:196 shoes: La Sportiva Bushido II

Wasatch Trail Running Series, race #3 at Soldier Hollow. I did really well at this race last year, so I went into this with high hopes (despite not having run since last Wednesday). I knew the course (big up, big down, bigger up, bigger down), and I know my strengths (downhills), so I tried to work the course for me, but I was really struggling on the second uphill and even the small rolling parts of the second downhill close to the finish. I think I ended up finishing as the 12th woman. Was hoping for top 10, but I'm going to have to run some more hills if I really want to get that!

Tuesday May 14 #

7 AM

Cycling 14:40 intensity: (3:10 @0) + (8:14 @1) + (3:16 @2) 4.01 mi (16.4 mph)
ahr:111 max:138

Monday May 13 #

8 AM

Cycling 13:04 intensity: (32 @0) + (6:36 @1) + (5:56 @2) 4.01 mi (18.4 mph)
ahr:118 max:138

4 PM

Strength 53:48 intensity: (5:44 @0) + (31:40 @1) + (16:08 @2) + (16 @3)
ahr:114 max:145

Only enough time for a half workout between night shifts while still trying to get some sleep.

Warm up:
20x Jumping jacks
20x Cross Jacks
10x Inchworm to Push up
5x World's greatest stretch (each side)
5x Knee hug to Reverse lunge (each side)
5x Quad stretch with toe touch and calf raise (each side)
5x Lateral lunge to Crossover lunge (each side)
5x Single leg RDL with reach (each side)

90 seconds Band distraction - Hip flexor (each side)

6x 3-5x Barbell - Deadlift (5x 110lbs, 5x 120lbs, 5x 130lbs, 3x 135lbs, 3x 140lbs, 3x 150lbs)

5x
[3-5x Barbell - Standing shoulder press (5x 45lbs, 5x 50lbs, 5x 55lbs, 5x 60lbs, 3x 65lbs)
[6x Kettlebell - Elevated plank with 1 arm row (40lbs - dumbbell)

Cycling 26:20 intensity: (15 @0) + (5:02 @1) + (5:49 @2) + (15:07 @3) + (7 @4) 4.03 mi (9.2 mph) +138m
ahr:134 max:160

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