Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shotgunmcos

In the 7 days ending Dec 2, 2015:

	activity	#	time	miles		km		+m
	Road Bike	3	2:35:00	50.64	(19.6/h)	81.5	(31.5/h)	66
	Mountain Bike	1	2:07:13	16.55	(7.8/h)	26.63	(12.6/h)	584
	Swimming	2	2:00:00	3.98	(30:11)	6.4	(18:45)
	Running	3	1:55:20	14.04	(8:13)	22.6	(5:06)	140
	Concept 2 Erg	1	40:00	6.3	(9.5/h)	10.15	(15.2/h)
	Conditioning	1	30:00
	Total	10	9:47:33	91.51		147.27		790
averages - sleep:7.2

2:14

0:00

» now

Wednesday Dec 2, 2015 #

Note

Team #TriHarderAR entered for ITERA 2016 woohoo! Our first venture into ARWS. Just Kate and I confirmed so that half a team at least :-)

Motivation just got an adrenalin shot!

C • Looking forward to seeing y... 2

6 AM

Road Bike (Commute) 35:00 [2] 18.4 km (31.5 kph) +66m
slept:4.9

7 AM

Swimming 1:00:00 [3] 3.2 km (18:45 / km)

Wore my ProTrek for the day so just clocked total set. Felt tired

1 PM

Running 39:50 [2] 8.0 km (4:59 / km) +48m 4:50 / km
shoes: Adidas Supernova Yellow

Lunchtime easy. Hip felt a little stiff but 2 runs in 2 days is a milestone. Cold and sunny. Quite pleasant actually

Tuesday Dec 1, 2015 #

6 AM

Road Bike 1:10:00 [1] 34.0 km (29.1 kph)
ahr:121 max:130 slept:5.7 shoes: Shimano TR51

Sleepy easy turbo to start the day. Put the Christmas tree lights on before Zoe got up. Her first time seeing a Christmas tree. She just stared wide eyed and pointed for 10 minutes. So cute

6 PM

Running (easy) 34:00 [2] 6.56 km (5:11 / km) +48m 5:00 / km
slept:7.5 shoes: NB 1080 Blue

Start of the Sanity Claus streak. Highly doubtful I'll complete but 1 day down... Loved coming home to a Christmas lit tree. Now if Santa can just figure out Nathan Fa'ave's book and a pair of Peal Izumi X-Alp Launch. Dear Santa..

C • Shoes 6

Monday Nov 30, 2015 #

7 AM

Swimming 1:00:00 [3] 3.2 km (18:45 / km)
slept:4.0

Struggled this morning after broken sleep. Got it done but it was zone out follow the feet in front stuff. Pace for the main set around 1:41

Sunday Nov 29, 2015 #

10 AM

Mountain Bike 2:07:13 26.63 km (12.6 kph) +584m
ahr:122 max:162 slept:7.9 shoes: Northwave Raptor MTB

Ballyhoura Bike Trails with #TriHarderAR teamie, Kate. Did the MountRussel (brown) loop and one technical skills loop. It was wet n' wild. Could barely hear each other with the noise of the wind whistling through the trees. On the open mountain descents the gusts made it necessary to focus that bit harder. On some curves you could lean the bike even further, others you had to take straight. No jumps today, too wet. Although I did run along a beam that I forgot had a drop and nearly tipped over. The spin included negotiating a tree that had fallen across a boardwalk. Bushwacking practice! I came off once on a soft earthy landing going zero mph. Kate had a similar one and a faster rock hugging one. Wet slippy rocks n' roots made the going tougher than usual. The tech loops are part of the longer white trail so cutting back onto the brown involves a steep rocky slog of a climb.

Missed a section of the spin after stopping to watch Kates chain pop off..
https://connect.garmin.com/modern/#activity/970027...

Saturday Nov 28, 2015 #

8 PM

Concept 2 Erg 40:00 10.15 km (15.2 kph)
shoes: Asics DS Trainers

Road Bike (Turbo) 50:00 29.1 km (34.9 kph)
ahr:145 max:172 slept:9.0 shoes: Shimano TR51

10' Z1 erg 10' Z1 turbo
10' Z2 erg 10' Z2 turbo
10' Z3 erg 10' Z3 turbo
10' Z4 erg 10' Z4 turbo holding 300w, took focus and some grunting
10' Z1 turbo cool down

30sec or less transitions except for Z4 erg to Z4 turbo. Took a minute. 1226 kcals burned. Good session

10 PM

Conditioning (Hatha) 30:00 [1]

Sun Salutations and stretches. Bloody starving now..

Friday Nov 27, 2015 #

1 PM

Running (My God the wind & rain!!) 41:30 8.04 km (5:10 / km) +44m 5:01 / km
ahr:151 max:162 slept:5.5 (injured) shoes: Adidas Supernova Yellow

Holy Smokes Batman! Nearly blown off the road with some gusts. One biblical rain shower to boot. All in all even if my hip was at me I wouldn't have noticed. Dark clouds when I started. Boy did they open up! Running up a short sharp hill into that wind and horizontal rain was character building stuff.. Colder out there so hip never really warmed up enough. A bit stiff now.

Thursday Nov 26, 2015 #

Note
slept:6.1 (rest day)

First real week back training so better take a day off..

« Earlier | Later »