Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grroes

In the 7 days ending Mar 21, 2009:

activity

time

miles

Running

9:34:17

75.0

(7:39)

120.7

(4:45)

Biking

2:40:00

32.0

(5:00)

51.5

(3:06)

Strength Training

1:20:00

Classic XC Skiing

56:00

7.0

(8:00)

11.27

(4:58)

Total

14:30:17

114.0

183.46

averages - weight:138lbs

3:31

0:00

» now

Saturday Mar 21, 2009 #

Running long 2:06:41 [3] 17.0 mi (7:27 / mi)
(sick) shoes: Mt. Masochist

out thane to snoopy. felt ok. still coughing. really nice, sunny day.

Strength Training 5:00 [3]

30/30/60

Friday Mar 20, 2009 #

Running 44:20 [3] 6.0 mi (7:23 / mi)
(sick) shoes: Mt. Masochist

to gym and back.

Running 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Mt. Masochist

warm up on treadmill at gym.

Running intervals 35:35 [3] 5.0 mi (7:07 / mi)
weight:138lbs (sick) shoes: Mt. Masochist

on treadmill at gym. one mile easy, 3 miles of 1:00 intervals with 1:00 slow recovery: intervals beginning at 5:50 pace and dropping down to 5:00 pace. one mile easy at end. still coughing but feeling 100% otherwise.

Strength Training 1:00:00 [3]

12 lifts. upper, lower, and core.

Classic XC Skiing 56:00 [3] 7.0 mi (8:00 / mi)

eaglecrest. good snow, but very tired on second loop. cut second loop short.

Thursday Mar 19, 2009 #

Running hills 1:14:57 [3] 9.0 mi (8:20 / mi)
(sick) shoes: wildwood

up jumbo trail to cabin. felt ok. still coughing.

Wednesday Mar 18, 2009 #

Running tempo 1:10:36 [3] 10.0 mi (7:04 / mi)
(sick) shoes: Mt. Masochist

2.5 miles easy warmup. then 5 miles in about 29:30. then 2.5 easy. felt pretty good. still dealing with cough but feeling stronger and stronger each day.

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

30/30/60