Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nicki

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Hill training/Scrambling/Hiking	7	13:25:00	47.29	(17:01)	76.1	(10:35)	9786
Running	7	12:15:00	66.11	(11:07)	106.4	(6:54)	1400
Crossfit/Gym/Weights/Core	9	7:15:00					500
Road Biking	4	7:15:00	108.74	(15.0/h)	175.0	(24.1/h)	430
XC Skiing	1	2:50:00	17.4	(9:46)	28.0	(6:04)	550
Walking	2	2:20:00	7.02		11.3		35
Tennis/Squash	1	30:00
Swimming	1	20:00	0.5	(40:14)	0.8	(25:00)
Total	25	46:10:00	247.06		397.6		12701

6:50

0:00

» now

Wednesday Jan 31, 2018 #

Hill training/Scrambling/Hiking (Treadmill) 1:20:00 [3] 6.4 km (12:30 / km) +1310m 6:11 / km

2x Rat Jaw

Tuesday Jan 30, 2018 #

Hill training/Scrambling/Hiking (Treadmill) 1:45:00 [3] 9.7 km (10:49 / km) +1676m 5:48 / km

Sunday Jan 28, 2018 #

Hill training/Scrambling/Hiking 3:30:00 [3] 17.0 km (12:21 / km) +2000m 7:47 / km

Lady Mac Repeats

Saturday Jan 27, 2018 #

XC Skiing 2:50:00 [3] 28.0 km (6:04 / km) +550m 5:32 / km

PLPP with Miles

Friday Jan 26, 2018 #

Note

Rest day

Thursday Jan 25, 2018 #

Hill training/Scrambling/Hiking 2:15:00 [3] 15.0 km (9:00 / km) +1600m 5:52 / km

Wednesday Jan 24, 2018 #

Hill training/Scrambling/Hiking 2:15:00 [3] 15.0 km (9:00 / km) +1750m 5:41 / km

Sunday Jan 21, 2018 #

Note

Jetlag Rest day

Saturday Jan 20, 2018 #

Swimming 20:00 [3] 0.8 km (25:00 / km)

Swimming in Sydney during long flight home

Friday Jan 19, 2018 #

Running 45:00 [3] 7.0 km (6:26 / km)

Beach run at Busselton. Barefoot.

Thursday Jan 18, 2018 #

Walking 35:00 [3]

Wednesday Jan 17, 2018 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

3x

3min AMRAP
12 calorie row, 12x snatches

Tuesday Jan 16, 2018 #

Crossfit/Gym/Weights/Core 1:45:00 [3] +500m

Run to REVO.
Crossfit
Run home

included 30 min on treadmill uphill

Monday Jan 15, 2018 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

Sunday Jan 14, 2018 #

Walking 1:45:00 [3] 11.3 km (6.5 kph) +35m

Adventure powerwalk through Nedlands, Dalkeith foreshore and Claremont.

Was hoping to make this a run but it was already +37 and steamy by the time I got out of the house.

Crossfit/Gym/Weights/Core 30:00 [3]

Saturday Jan 13, 2018 #

Road Biking 1:45:00 [3] 42.0 km (24.0 kph)

37 degrees today. It was already in the 30s by the time we finished our morning ride. I soaked up the heat as much as possible in anticipation of being back in the arctic cold next week.

Friday Jan 12, 2018 #

Running 50:00 [3] 10.0 km (5:00 / km) +45m 4:53 / km

2-mile repeats

Crossfit/Gym/Weights/Core 15:00 [3]

100x DUs and other hip strengthening exercises

Thursday Jan 11, 2018 #

Hill training/Scrambling/Hiking 1:20:00 [3] 6.0 km (13:20 / km) +1100m 6:57 / km

On a treadmill....sadly

Wednesday Jan 10, 2018 #

Road Biking 1:50:00 [3] 44.0 km (24.0 kph) +150m

Tuesday Jan 9, 2018 #

Road Biking 1:50:00 [3] 45.0 km (24.5 kph) +100m

C • cold 2

Crossfit/Gym/Weights/Core (Revo Fitness) 1:00:00 [3]

Hip strength work on box
Hand stand holds
pull ups

Front squat 4x3 @55 kg
Dead lift 5x3 @65 kg

Leg press 2x10 @105 kg

Sandbag over shoulder x10 @25 kg
300x double unders

Running 25:00 [3] 4.2 km (5:57 / km) +55m 5:35 / km

To and from CF

Thursday Jan 4, 2018 #

Running 6:50:00 [3] 56.7 km (7:14 / km) +270m 7:04 / km

Noman's Lake to Jitanning on the train tracks

Wednesday Jan 3, 2018 #

Crossfit/Gym/Weights/Core 25:00 [3]

100 burpees
300 DUs

Hill training/Scrambling/Hiking 1:00:00 [3] 7.0 km (8:34 / km) +350m 6:51 / km

Yillimminning Rock x 11

Tuesday Jan 2, 2018 #

Running 55:00 [3] 10.0 km (5:30 / km) +130m 5:10 / km

Farm loop

Tennis/Squash 30:00 [3]

Monday Jan 1, 2018 #

Running 45:00 [3] 5.0 km (9:00 / km) +500m 6:00 / km

Crossfit/Gym/Weights/Core 20:00 [3]

1000 m row
200 double-unders
20 alt DB snatches (25 lbs)
20 push press (50 lbs)
10 V sits
50 m DB lunges
200 m sandbag carr (36 lbs)

« Earlier | Later »