Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: herbhead

In the 7 days ending Mar 1, 2009:

activity

time

miles

Run

5:21:00

20.88

(15:22)

33.6

(9:33)

Bike

3:28:47

57.36

(3:38)

92.31

(2:16)

Swim

1:40:00

2.1

(47:38)

3.38

(29:36)

Total

10:29:47

80.34

(7:50)

129.3

(4:52)

averages - sleep:9 rhr:39 weight:170lbs

2:36

0:00

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Sunday Mar 1, 2009 #

Run (Endurance/Hill) 2:36:00 [3] 8.0 mi (19:30 / mi)
rhr:39 slept:9.0 weight:170lbs

Endurance Hike/Job up Mt Si with 35lb pack. Getting in shape for my Mountaineering Course. Felt really good on both trip up and back. Made it to the top in 1:34:00 and back down in just a little over 1 hour.

Bike (Endurance/Hill) 10 [3] 3.0 mi (3 / mi)

Single Track/Steep Hill/Hike a Bike for about 3 hours up and around Mount Teneriffe. It was a good hill work out for the most part, but ended up hike/bike probably about 1/3 of the trip. It was nice getting out to some place I have never been before.

Saturday Feb 28, 2009 #

Run (Family Hike) 1:00:00 [1] 3.0 mi (20:00 / mi)

Easy family hike at Saint Edwards Park.

Friday Feb 27, 2009 #

Swim (Intervals) 55:00 [3] 1.0 mi (55:01 / mi)
rhr:41 slept:8.0 weight:170lbs

400 wu
400 x 1
300 x 1
200 x 1
100 x 1
50 x 4
25 x 4
cd

Great swim, felt really good. Worked on speed doring intervals and form/tehcnique on wu and cd.

Bike (Endurance/Spin) 1:10:00 [3] 19.0 mi (3:41 / mi)
ahr:123 max:158 rhr:40 slept:8.0

The weather was so beautiful I decided to go for a bike ride. Did a easy spin down the B.G. Trail. Felt really good! Kept the cad around 95-100 rpm.

Thursday Feb 26, 2009 #

Bike (Endurance/Spin) 1:14:37 [3] 21.36 mi (3:30 / mi)
ahr:123 max:154 rhr:39 slept:8.0

Easy spin road bike ride. Felt really good, probably biked just a little faster than I would have liked since I did feel really good.

Run (Tempo) 45:00 [3] 4.88 mi (9:13 / mi)
ahr:126 max:159

Quick transition after bike to run. 10:37, 9:31, 9:22, 8:01, 7:33 mile splits. The first 3 miles was a long uphill climb, so the combination of going uphill and just getting off the bike made my mile pace a little slow. Started to feel good at the end except:....for right leg around the Achilles tendon running up my calf muscle started getting tight again. Now it is really sore to the touch...same problem I had a few months ago. Not sure what the issue is, I'll try some extra stretching before I run again, and Ice it down tonight.

Wednesday Feb 25, 2009 #

Bike (Hill) 1:04:00 [3] 14.0 mi (4:34 / mi)
rhr:39 slept:7.0

Endurance Hill repeats. Warmed up with about 15 minutes and did a solid 40 minute hill repeats, and coold down. Tough work out!

Swim (Endurance) 45:00 [3] 1.1 mi (40:55 / mi)

Mile endurance swim with a few 25 yard repeats at the end. First swim in a long time. The swim felt good, but my goggles sucked. I could not get my left eye to seal for anything. I think it's time for a new pair of goggles.

Tuesday Feb 24, 2009 #

Event: The Attackpoint 1600m Time Trial Challenge

Run (Tempo) 1:00:00 [3] 5.0 mi (12:00 / mi)
rhr:39 slept:7.0 weight:170lbs

Warmed up with a mile run, ran 5 x 800's around 3:50 to 4:00 per 800. Finsed with an easy mile cool down run. Easy .25 mile or so jog between 800's.

Felt really good for a change.

Monday Feb 23, 2009 #

Note
rhr:39 slept:7.0 weight:170lbs (rest day)

I was suppose to go for a 21/2 hour ride today...Just as I was going out the door I got a call from my son's school, he was not feeling well, so I had to go pick him up. No training at all today except for DADDY Training.

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