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

Training Log Archive: bhall

In the 7 days ending Feb 17:

activity # timemileskm+m
  Skate Skiing3 4:13:00 29.7(8:31) 47.8(5:18) 814
  Running4 3:00:00 21.14(8:31) 34.02(5:17) 367
  Strength7 1:50:00
  Skating1 1:00:00 6.21(9:40) 9.99(6:00)
  Biking1 30:00
  Stretching2 25:00
  Total18 10:58:00 57.05 91.81 1181
  [1-5]16 10:33:00
averages - sleep:8.4

«»
2:48
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 17 #

Note
slept:9.0

10 AM

Skate Skiing 1:30:00 [3] 10.2 mi (8:49 / mi) +287m 8:07 / mi

At Woodstock
The snow was really good at first -- well groomed and we were some of the only people out. It got worse on our way back towards the base as the fat bikes had torn up the trails a ton. There was one trail we did that had a ridiculously steep climb to the point that I was going up it and my watch auto stopped. Thanks for the boost of confidence watch.
1 PM

Skate Skiing 1:13:00 [3] 8.44 mi (8:39 / mi) +240m 7:57 / mi

At the other part of Woodstock. A bunch of the trails were multi use trails open to walkers but it actually wasn't that bad (the fat bike ditches in the morning were worse).
8 PM

Strength 5:00 [2]

Abs
1 minute each of
Toe touches
Double leg lifts
Criss crosses
Reverse crunches
Sprinters

Saturday Feb 16 #

Note
slept:7.5

11 AM

Skate Skiing 1:30:00 [3] 11.06 mi (8:08 / mi) +287m 7:32 / mi

At Dartmouth Nordic
4 PM

Skating (Nordic Blades) 1:00:00 [2] 6.21 mi (9:40 / mi)

Skating on Lake Morey with my mom
This was so much fun, but I would need to do it a lot more to feel comfortable with the uneven surface of the lake.
6 PM

Strength 5:00 [2]

Abs
1 minute of:
Hollow hold
Eagle abs
Penguins
Sprinters
Russian twists

Friday Feb 15 #

Note
slept:8.5

3 PM

Running 30:00 [3] 3.45 mi (8:42 / mi) +111m 7:54 / mi
shoes: Nike Air Zoom Pegasus 34

Today should technically be a rest day seeing as I'm skiing both days of the weekend and haven't taken a rest day this week, but I really needed to run to de-stress, so I kept it short.
4 PM

Strength 5:00 [2]

Abs
1 minute hollow hold
1 minute of criss crosses
1 minute of eagle abs
1 minute of russian twists
1 minute plank

Thursday Feb 14 #

Note
slept:8.5

3 PM

Strength 40:00 [3]

20 minutes of abs
1 minute hollow hold
1 minute knees-bent plank
2 minutes of side dips (as always, 1 minute on each side)
2 minutes of criss crosses
2 minutes of single leg drops
2 minutes of reverse crunches
2 minutes of toe touches
2 minutes of russian twists
2 minutes of penguins
2 minutes of eagle abs
2 minutes of alternating crunches (normal, side, normal, side)

20 minutes of agility/legs (Erin's level 1 workout)
4 PM

Biking 30:00 [3]

5 minutes slow to warm up
20 minutes just trying to keep the heart rate up
5 minutes slow to cool down

Wednesday Feb 13 #

Note
slept:8.75

4 PM

Running warm up/down 15:00 [2] 1.69 mi (8:53 / mi)
shoes: Nike Air Zoom Pegasus 34

Running tempo (Treadmill) 22:00 [3] 2.9 mi (7:35 / mi)
shoes: Nike Air Zoom Pegasus 34

4 minutes: 7:16 pace
3 minutes: 7:08 pace
2 minutes: 7:08 pace
1 minute: 7:08 pace
90 seconds recovery at 8:35 pace

6x 30 seconds on (6:00 to 6:15 pace ish) 30 seconds off (8:20)

It's really hard to calculate speeds while on the treadmill because my watch never records it accurately (not surprising as its deciding based on arm swing) so these numbers are not exact - they may not add up to the distance I said it was.
I would have done it outside but I don't trust people to have properly cleared sidewalks of ice and I didn't want to have to worry about falling.

Running warm up/down 13:00 [3] 1.52 mi (8:33 / mi)
shoes: Nike Air Zoom Pegasus 34

5 PM

Strength 15:00 [2]

Abs
90 second hollow hold
90 second knees-bent plank
2 minutes of penguins
1 minute of ball pike ups
1 minute of ball tuck ins
2 minutes of crunches
2 minutes of criss crosses
2 minutes of russian twists
2 minutes of reverse crunches
7 PM

Stretching 15:00 [0]

Tuesday Feb 12 #

Note
slept:8.5

2 PM

Running 40:00 [3] 4.36 mi (9:10 / mi) +111m 8:30 / mi
shoes: Brooks Cascadia 12

Run in the snow.
The trails were pretty slippery so I kept it slow to keep myself from wiping out.
3 PM

Strength 25:00 [2]

10 minutes of abs
2 minute hollow hold
2 minutes of penguins
2 minute knee-bent plank
2 minutes of russian twists
2 minutes of alternating crunches (normal, side, normal, other side)

10 minutes of arms that I'm not going to try to explain

5 minutes of legs
2 minutes of Bulgarian split squats (1 minute each side)
2 minutes of step ups (1 minute each side)
1 minute of plie squats
8 PM

Stretching 10:00 [0]

Monday Feb 11 #

Note
slept:8.25

3 PM

Running 1:00:00 [3] 7.22 mi (8:19 / mi) +145m 7:49 / mi
shoes: Nike Air Zoom Pegasus 34

4 PM

Strength 15:00 [2]

10 minutes of abs:
2 minutes of hollow holds (two one minute holds split up by: the side planks)
3 minutes of side planks (1 minute 30 seconds each side)
1 minutes of ball pike ups
1 minute of ball tuck ins (feet one the ball, tuck knees to chest and then back out, keeping the same torso positioning as in a plank)
1 minute of criss crosses
1 minute of penguins
1 minute knees-bent plank

5 minutes of legs that I'm not going to try and explain

« Earlier | Later »