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Training Log Archive: AliC

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running4 4:45:00 31.44(9:04) 50.6(5:38) 213
  Rowing3 2:09:39 12.14(10:41) 19.54(6:38) 2
  Strength1 1:41 0.03(56:26) 0.05(35:04) 2
  Total7 6:56:20 43.61(9:33) 70.18(5:56) 217

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MoTuWeThFrSaSu

Sunday Aug 4 #

8 AM

Rowing 55:02 [1] 5.42 mi (10:09 / mi)

Longer row, around the island in Deep Bay and Coo-ee and Cherokee. Almost ran into a rock N of Coo-ee that I didn't know I should be worried about. Downside of backwards motion...

Saturday Aug 3 #

6 AM

Running 1:00:39 intensity: (35:39 @1) + (25:00 @3) 7.42 mi (8:10 / mi) +30m 8:04 / mi

1-2-3-4-5-4-3-2-1 interval pyramid with approx. half as much rest. Felt ok, but I'm used to having a higher gear that's not quite there speed-wise. At least these have got to help for getting it back!

Ran on the road margins when I could.

Friday Aug 2 #

9 AM

Running 59:17 [3] 3.18 mi (18:38 / mi) +60m 17:37 / mi

Bush running. No trails, just trying to avoid other cottages when I got too close. One gorgeous section of open woods (mature pines making soil acidic + little light = minimal undergrowth) that I ran around in alot. Definitely much different running than on the road, good to do, I'm sure the soft footing and picking my knees high will be helpful for Norway!

Thursday Aug 1 #

8 AM

Rowing 38:40 [1] 3.46 mi (11:11 / mi) +2m 11:09 / mi

Recovery row day. Around Sobey's island.

Wednesday Jul 31 #

6 AM

Running 1:59:32 [2] 15.28 mi (7:49 / mi) +99m 7:40 / mi

Longest run since sometime before S was born. Psyched to get it in. I'm hoping to be under 2h for WOC long, but need fitness at this distance in case.

Made both July training targets of >34h and >100 mi. First month since injury hitting both targets, which is nice.

Tuesday Jul 30 #

8 AM

Running 45:32 [2] 5.56 mi (8:11 / mi) +25m 8:05 / mi

Legs still a bit blah from weekend, just a cruise out and back.

Monday Jul 29 #

8 AM

Rowing 35:57 [1] 3.26 mi (11:02 / mi)

Recovery row, back at the cottage.

Strength 1:41 [1] 0.03 mi (56:26 / mi) +2m 47:32 / mi

A set of squats and some medial glute work. Calves/ankle support muscles are most sore from yesterday.

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