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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: C-Bass

In the 7 days ending May 25:

activity # timemileskm+m
  Road Biking2 3:48:39 45.47(5:02) 73.17(3:07) 1034
  SUP3 3:38:09 9.93 15.98 15
  Mtn Biking1 1:25:00 8.59(9:54) 13.82(6:09) 424
  Run2 1:14:00 5.98(12:23) 9.62(7:41) 336
  Crossfit1 45:00
  Strength Training1 9:00
  Total8 10:59:48 69.96 112.59 1809

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Saturday May 25 #

8 AM

SUP 1:38:09 [3] 6.89 km (14:14 / km) +15m 14:05 / km

Paddle with Bart on the Columbia. Finished in the rain and incorporated our paddle workout for the week.

Workout:
20 strokes on the R followed by 10 cross bows and 10 bow strokes. Then repeat on the L. Repeat x 5 total.

Thursday May 23 #

Mtn Biking 1:25:00 [3] 13.82 km (6:09 / km) +424m 5:20 / km

Mostly a solo ride and met up with Bart at the end for a lift home.

Crossfit 45:00 [3]

Warmup

Strength: power cleans 5 x 3 - 84 lbs

WOD: 15 in EMON
Min 1: 10 x hang cleans - 54 lbs
Min 2: 15 hanging knee ups
Min 3: 15-17 kb swings - 16 lbs

SUP 20:00 [3]

Paddle workout.

Wednesday May 22 #

Road Biking 1:07:00 [3] 26.0 km (2:35 / km) +125m 2:31 / km

Quick ride in the morning.

Tuesday May 21 #

6 AM

Run 27:00 [3] 4.21 km (6:24 / km) +12m 6:19 / km

Easy run with Mr. Milo.

Monday May 20 #

Strength Training 9:00 [3]

Paddle Strength Workout #1:
- video sent by our paddle coach
7 AM

Run 47:00 [3] 5.41 km (8:41 / km) +324m 6:41 / km

Milo I headed up the parkway for a hike/run this am. Bart's was in too much pain to join us.
10 AM

SUP 1:40:00 [3] 9.08 km (11:01 / km)

Paddle Workout #1 with Bart, Russ, Vik, Sue, and Britt.

Warmup: 30 mins approximately Zone 2
3x:
4 mins Zone 3 - although this was probably more than Zone 3
2 mins rest
1 min Zone 4
2 mins rest
Cool Down

Core:
3 x 1 min plank on boat
1 min rest
3 x 30 flutter kicks
10 sec rest

Sunday May 19 #

Road Biking 2:41:39 [3] 47.17 km (3:26 / km) +909m 3:08 / km

Nice gravel/road ride with Vik, Russ, Stuart, and Bart up the parkway.

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