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Training Log Archive: kensr

In the 7 days ending Jun 13:

activity # timemileskm+mload
  Strength4 4:37:04 0.5 0.814c831.2
  Road Running3 2:44:43 13.02(12:39) 20.95(7:52) 53494.1
  Trail Running1 34:11 2.06(16:36) 3.32(10:19) 2868.4
  Track workout1 33:41 2.48(13:35) 3.99(8:26) 211c87.4
  Total7 8:29:39 18.06 29.06 1025c1481.1

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Sunday Jun 13 #

2 PM

Trail Running (Craftsbury) 34:11 [2] 2.06 mi (16:36 / mi) +28m 15:56 / mi
ahr:102 max:129

At Craftsbury for biathlon training. Shot and ran loops on the trails several times.
Prone shooting good, 80% overall, including a string of 14/15. Spent a third of the time on standing with more work needed there.

Saturday Jun 12 #

10 AM

Strength (Rec Center) 41:11 [3]
ahr:88 max:117 1c

Warm up, stretch, bike.
Step ups, lunge twists, hay bale toss, scorpios, spiders
Hips flexor pulls, 2 sets 10 @ 70#, then 15L to fail, 20R
Vertical leg ups, 10 pull ups

Road Running 1:14:53 [3] 6.01 mi (12:28 / mi) +17m 12:21 / mi
ahr:152 max:175

Sunny in the 70's, nice morning.

Friday Jun 11 #

7 AM

Road Running 34:31 [3] 3.0 mi (11:30 / mi) +16m 11:19 / mi
ahr:156 max:185

Rail trail with Ruthie and Molly. A little warm, even early for Molly, so she dragged Ruthie back a little. I felt good after each mile and kept picking up the pace.

Thursday Jun 10 #

6 AM

Track workout (UVM track) 33:41 intensity: (28:41 @2) + (5:00 @5) 2.48 mi (13:35 / mi) +21m 13:14 / mi
ahr:118 max:146 1c

Hotel over to UVM and some laps on the track. Did a 200 and then a couple 400's with mid effort.
71 / 2.10 / 1.59

Wednesday Jun 9 #

8 PM

Strength 40:00 [3]
1c

Rest of Ballista routine at hotel in Burlington. Nice exercise room, no one around.

Strength 43:53 [3]
ahr:88 max:109

Tuesday Jun 8 #

10 AM

Road Running 55:19 [3] 4.01 mi (13:48 / mi) +20m 13:35 / mi

Running in the heat for some summer adaptation.

Strength (Rec Center) 45:00 [3]
1c

Floor exercises to complement yesterday's workout.
Step ups 18", half the Ballista routine, 10 pull ups
Hip flexor loading using pulley and wgt stack. Research paper indicates this may improve explosive leg power. 2 sets of 10 at 60# plus another set for 20 reps.

Monday Jun 7 #

2 PM

Strength (Trainer) 1:47:00 [3] 0.5 mi (3:33:55 / mi)
1c

Dynamic warm up, stretching. 4 min bike, 5 on treadmill.
Then plyos and jumps with Adam. Lifting and high steps.

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