Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Feb 2, 2014:

activity	#	time	miles		km		+ft
Running	6	5:28:36	38.95	(8:26)	62.69	(5:15)	1222
Weights	3	1:10:00
Hike/Walk/Ruck	2	1:08:00	4.2	(16:11)	6.76	(10:04)	150
Biking	1	45:00	15.0	(20.0/h)	24.14	(32.2/h)
Other	1	22:00	3.1	(7:06)	4.99	(4:25)
Total	11	8:53:36	61.25		98.57		1372

1:53

0:00

» now

Sunday Feb 2, 2014 #

Note
(rest day)

Just could not get out the door today.

Saturday Feb 1, 2014 #

8 AM

Biking 45:00 [2] 15.0 mi (20.0 mph)

Brick part 1---Ride on the fancy spin bike with the computer on it

Lots of snow in the last few days

9 AM

Running (Treadmill) 36:00 [2] 4.0 mi (9:00 / mi) +200ft 8:36 / mi
shoes: N2 Road

Brick part 2-- run on the mill after biking

Weights 15:00 [2]

Few heavy weights for upper body after running

Bench working up to set of 175 then back down
Bent over rows working to 175 then back down
Core work

Friday Jan 31, 2014 #

11 AM

Running (Road) 45:35 [2] 5.2 mi (8:46 / mi) +176ft 8:30 / mi
shoes: N1 Trail

Snow Slog

Thursday Jan 30, 2014 #

11 AM

Running (Mix) 1:17:12 [2] 9.2 mi (8:23 / mi) +385ft 8:04 / mi
shoes: N2 Road

Easy Lunch Jog... feeling yesterday in the hamstrings, only goal today was to go a little longer than my normal lunch jog

Wednesday Jan 29, 2014 #

11 AM

Running (Road) 1:02:17 [3] 8.1 mi (7:41 / mi) +174ft 7:32 / mi
shoes: N2 Road

Warmup

Then 2 mins on and 2 mins off for 10 times.

Windy (20-30mph) so some of the 2mins on in to the wind were slower of course.

5 PM

Hike/Walk/Ruck (Mix) 40:00 [1] 2.4 mi (16:40 / mi) +100ft 16:02 / mi

Dog walk

Tuesday Jan 28, 2014 #

11 AM

Running (Mix) 1:01:12 [2] 7.25 mi (8:26 / mi) +109ft 8:19 / mi
shoes: N1 Trail

Easy lunch jog with 7 striders at the end

5 PM

Hike/Walk/Ruck (Mix) 28:00 [1] 1.8 mi (15:33 / mi) +50ft 15:09 / mi

Dog walk

6 PM

Weights 10:00 [3]

After walk

100 sit-ups
50 push-ups
100 body weight squats
15 finger tip push-up

Monday Jan 27, 2014 #

11 AM

Running (Mix) 46:20 [2] 5.2 mi (8:55 / mi) +178ft 8:38 / mi
shoes: N1 Trail

Snow Lunch Jog.... nice and easy paced.

6 PM

Other (Rowing) 22:00 [3] 3.1 mi (7:06 / mi)

5K row

Weights 45:00 [3]

After row:

5X5 push press
Bench
Pull-ups
Dips
Back extend
Calf raises
Biceps curl
Crunches

5 mins jump rope

« Earlier | Later »