Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 1 days ending Jan 28:

activity # timemileskm+ft
  Running1 1:16:10 10.71(7:07) 17.24(4:25) 294
  Weights2 1:12:00
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 22:12 1.28(17:21) 2.06(10:47) 107
  Total5 3:30:22 11.99 19.3 401

«»
3:30
0:00
» now
Th

Thursday Jan 28 #

8 AM

Running (Road) 1:16:10 intensity: (14:28 @1) + (12:01 @2) + (34:48 @3) + (14:19 @4) + (34 @5) 10.71 mi (7:07 / mi) +294ft 6:56 / mi
ahr:150 max:173 shoes: Pegasus 37 BeTrue

3 miles easy, 2 x 5 min fast/2 min easy (think 10k), 6 x 90 seconds fast/90 seconds easy (a bit more effort), 3 miles easy

Done on the roads in the Tech Center in Louisville where there is a nice clear bike lane. Longer intervals done 6-6:15pace, shorter intervals 5:45-6min pace. Cranking.... feeling great!
10 AM

Weights 55:00 [3]

Warmup: Rowing, mobility and drills


27-21-15-9: : 8 mins 34 secs | Rx'd
27-21-15-9 reps of:
Kettlebell Swing | 62 lbs
Pull-up

Done right after the run, totally smoked and may have to nap. LOL
2 PM

Hike/Walk/Ruck (Road) 22:12 [1] 1.28 mi (17:21 / mi) +107ft 16:04 / mi
ahr:100 max:115 shoes: Akasha 2

Ruck with 30lb pack

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders
3 PM

Weights 17:00 [3]

Garage Gym

4x15 GHD Situps
4x10 Russian Twist w/25lbs
50 Push-ups
3x1min Planks w/ 30sec recoveries
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

« Earlier | Later »