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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: drewi

In the 7 days ending Jul 10, 2016:

activity # timemileskm+m
  Running3 1:36:37 11.4(8:28) 18.35(5:16)
  Biking2 46:00 10.4(4:25) 16.74(2:45)
  Stretching/Yoga3 24:00
  Strength - Core2 10:00
  Total5 2:56:37 21.8 35.08
averages - sleep:6.9

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Sunday Jul 10, 2016 #

Note
slept:7.5

Saturday Jul 9, 2016 #

Note
slept:5.5

3 PM

Running 29:09 [3] 3.5 mi (8:20 / mi)
shoes: Brooks Adrenaline (2016-2)

Stretching/Yoga 8:00 [3]

Strength - Core 5:00 [3]

planks 1m each center/right/center/left/center
no rest

Friday Jul 8, 2016 #

Note
slept:7.5

4 PM

Note

PT Exercises
3x10 calf raises
3x10 step ups
3x10 box jumps

3x10 rdl 10lbs

3x30s standing on one foot (both sides)

bonus 3/2 pullups
6 PM

Running 37:44 [3] 4.4 mi (8:35 / mi)
shoes: Brooks Adrenaline (2016-2)

(not included in time: side shuffle, karaoke down and back on path next to apartment)

Stretching/Yoga 8:00 [3]

Thursday Jul 7, 2016 #

Note
slept:6.5

8 AM

Note

biked 5ish miles
4 PM

Note

PT exercises
3x10 calf raises
3x10 step ups
3x10 box jumps

3x30s standing on one foot (each side)

bonus 5/4/3 dips

Wednesday Jul 6, 2016 #

Note
slept:5.5

8 AM

Biking 21:00 [3] 5.2 mi (4:02 / mi)
shoes: Cross Check 28cm Slicks

9 AM

Note

PT
Ankle 4 way blue + orange 3x15
Heel raises 3x10
Lateral step downs 6" 3x10
Split squats 3x10
Steamboats 3x15 green
Baps 3x10 lvl 4
Star drill 5
Heel press 30lbs 3x10
Rdl 10lbs 3x10
Ball catch with foam
10 AM

Biking 25:00 [3] 5.2 mi (4:48 / mi)
shoes: Cross Check 28cm Slicks

Tuesday Jul 5, 2016 #

Note
slept:7.5

11 PM

Running 29:44 [3] 3.5 mi (8:30 / mi)
shoes: Brooks Adrenaline (2016-2)

Note

Karaoke
Side shuffle

Strength - Core 5:00 [3]

10x Niftys -jelly rolls

Stretching/Yoga 8:00 [3]

Monday Jul 4, 2016 #

Note
slept:8.0

10 AM

Note

1hr walk

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