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Training Log Archive: stinkyschmelz

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Hiking 1 4:00:00 12.5(19:12) 20.12(11:56)
  Rollerski- Skate 2 3:05:00 23.0 37.01 300
  Rollerski- Classic2 3:03:30 1750
  Strength3 3:00:00
  Ski-Erg1 1:00:00
  Total9 14:08:30 35.5 57.13 2050
averages - sleep:8.8

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Sunday Oct 16, 2016 #

8 AM

Hiking (Running ) 4:00:00 [1] 12.5 mi (19:12 / mi)

Long hike/run. Up Long trail south to ridge, traversed like 3 peaks then summited Camels Hump and down.

Saturday Oct 15, 2016 #

9 AM

Rollerski- Classic warm up/down 1:02:00 [1]

Wu/cd/time between for the intervals. Little L2 and speeds to get firing.

Rollerski- Classic intervals 30:00 [4] +1750m

8x .5 mile C intervals going almost all the way up Bolton, DPing as much as I could with striding when it got too steep. Each interval was a varying good mix of terrain and techniques, some were almost all DP, some were almost all striding.
Interval (rest)
4:20 (1:40)
3:27 (2:32)
3:24 (2:36)
2:33 (2:26)
3:48 (2:10)
3:03 (3:27)
4:18 (4:41)
4:06
3 PM

Strength 1:00:00 [1]

Squat- easy 265 4x4
Bench- 5x2 170 + 3x5 145 paused wide grip
DL- 305 4x4 + 2x345 + 2x375

Friday Oct 14, 2016 #

7 AM

Rollerski- Skate 1:30:00 [1] 12.68 mi (7:06 / mi)

super easy recovery ski with Ethan around 5 corners

Thursday Oct 13, 2016 #

10 AM

Ski-Erg 1:00:00 [1]

easy recovery erg
4 PM

Rollerski- Classic 1:20:00 [1]

Wu/cd for the TT plus some specific strength towing at the end too.

Rollerski- Classic race 11:30 [4]

DP TT at the range, just once

Wednesday Oct 12, 2016 #

6 PM

Strength 1:00:00 [3]
slept:8.5

Squat- M/O W7 w/ modified top set
Bench- 4x3 175 + 3x5 135 paused
DL- M/O W10 w/ modified top set

Tuesday Oct 11, 2016 #

4 PM

Rollerski- Skate intervals (Steady State ) 45:00 [3] 10.32 mi (4:22 / mi) +300m 4:00 / mi
ahr:168 max:191 slept:9.0

45min steady state L3 w/ 20 sec pick ups every 4 min + last ~2.5 min all out. Real good.

Rollerski- Skate warm up/down 50:00 [1]

wu/cd

Monday Oct 10, 2016 #

5 PM

Strength 1:00:00 [1]
slept:9.0

Squat- 6x2 @85% + x1 @87%
Bench- 5x5 155
DL- 8x2 @~85%

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