Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Pavementsucks

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+ft
Mtn biking	7	13:22:00	133.2		214.37
XC skiing	5	8:40:00	49.05		78.94
Running	9	8:21:00	49.2		79.18
Strength and flexibility	10	3:47:00
Cyclo cross biking	1	2:50:00	40.5	(14.3/h)	65.18	(23.0/h)
Road bike	3	1:45:00
Hiking	1	1:30:00
Total	31	40:15:00	271.95		437.66

3:30

0:00

» now

Monday Mar 31, 2014 #

10 AM

Mtn biking 2:00:00 [3] 25.0 mi (12.5 mph)
shoes: Motobecane Fly 29 TI 24lbs

Sunday Mar 30, 2014 #

1 PM

Cyclo cross biking (Roads) 2:50:00 [3] 40.5 mi (14.3 mph)
ahr:122 shoes: Motobecane CX 27Lbs

Kept HR at 75 to 80% for the first 1:30 than slowed down. Went out the shore to Earthwoods than came back on the inland route.

Friday Mar 28, 2014 #

4 PM

Running (Shore) 1:10:00 [3] 7.5 mi (9:20 / mi)
shoes: Nike pegasus29 gray

Ran into Fizzak at Brighton beach he was just finishing up so didn't get to run together.

Thursday Mar 27, 2014 #

2 PM

Strength and flexibility (Cross fit and shoveling) 20:00 [3]

5 PM

Road bike (spinning) 30:00 [3]
shoes: Tirreno Road bike 22lbs

Wednesday Mar 26, 2014 #

4 PM

Strength and flexibility 30:00 [3]

Running (Hills) 53:00 [3] 6.0 mi (8:50 / mi)
ahr:135 max:167

Monday Mar 24, 2014 #

11 AM

XC skiing (Boulder Lake) 2:00:00 [3] 13.0 mi (9:14 / mi)
shoes: Madshus XC Skies

Sunday Mar 23, 2014 #

1 PM

Mtn biking 2:25:00 [3] 24.5 mi (10.1 mph)
ahr:132 shoes: Motobecane Fly 29 TI 24lbs

Tried the snomo trails at Lester but they were to soft so I did a loop on the roads which were really sloppy and wet. A crappy day for riding.

Friday Mar 21, 2014 #

10 AM

Running (Snowy roads) 46:00 [3] 5.1 mi (9:01 / mi)
shoes: Nike pegasus29 gray

W/U. Middle 5k at race pace. Race walked the last mile

Thursday Mar 20, 2014 #

4 PM

Strength and flexibility 30:00 [3]

Road bike intervals (Trainer) 30:00 [3]
shoes: Tirreno Road bike 22lbs

Short 30 second intervals for 13 mins

Wednesday Mar 19, 2014 #

4 PM

Running (Gravel) 1:10:00 [3] 8.6 mi (8:08 / mi)
ahr:133 shoes: Nike pegasus29 gray

Middle 6.5 miles at tempo

Tuesday Mar 18, 2014 #

12 PM

Strength and flexibility 15:00 [3]

Monday Mar 17, 2014 #

10 AM

XC skiing (Boulder lake) 2:00:00 [3] 13.5 mi (8:53 / mi)
shoes: Madshus XC Skies

Tried a few of the North trails double poling

Sunday Mar 16, 2014 #

9 AM

Mtn biking (Gravel) 2:00:00 [3] 24.0 mi (12.0 mph)
shoes: K2 29er Mtn bike 36Lbs

Saturday Mar 15, 2014 #

10 AM

Mtn biking (Gravel and Snomo trails) 2:12:00 [3] 24.5 mi (11.1 mph)
ahr:130 shoes: K2 29er Mtn bike 36Lbs

Up to the end of Pioneer than snomo trails back to Normana TH. Trails were hard and a little icy.
First half @8o% of max
At the end did some short intervals

C • Snowmo Trails 2