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

Training Log Archive: Trailrat

In the 7 days ending Jul 23, 2023:

activity # timemileskm+ft
  Mobility/Massage/Recovery4 2:10:00
  Biking1 1:31:43 18.36(12.0/h) 29.55(19.3/h) 770
  Weights2 1:21:37
  Hike/Walk/Ruck1 46:49 2.84(16:29) 4.57(10:15) 110
  Airdyne1 20:11 7.27(2:47) 11.7(1:44)
  Total8 6:10:20 28.47 45.82 880

«»
1:51
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 23, 2023 #

8 AM

Biking 1:31:43 intensity: (1:16:08 @1) + (9 @2) + (3:29 @3) + (3:29 @4) + (8:28 @5) 18.36 mi (12.0 mph) +770ft
ahr:112 max:187

Easy spin on Blueberry from Louisville to Erie and back on Coal Creek. Mostly just spinning with a few efforts on some small hills.
6 PM

Mobility/Massage/Recovery 20:00 [3]

Stretching

Saturday Jul 22, 2023 #

9 AM

Weights 57:21 intensity: (47:59 @1) + (7:27 @2) + (1:55 @3)
ahr:124 max:157

Warmup: Mobility, Airbike and drills

3 RFT: Partner Wods, 29 mins 31 secs
3 rounds of:
Partner Wod
50 Assault Bike Calories
50 Devil Press | 25 lbs
50 Dumbbell Step-ups, 20 in | 25 lbs

--with Jeff

Friday Jul 21, 2023 #

9 AM

Airdyne 20:11 intensity: (19:48 @1) + (21 @2) + (2 @3) 11.7 km (1:44 / km)
ahr:118 max:140

Easy spin on the Airdyne to start moving again.

Mobility/Massage/Recovery 16:00 [3]

Mobility and stretching work before hitting Cindy.
10 AM

Weights 24:16 [1]
ahr:105 max:131

Easy rounds of Cindy. Got hard anyways due to fatigue. LOL

Cindy : 15 rounds + 5 Pull-ups + 10 Push-ups + 10 Air Squats | 475 reps |
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats


3 PM

Hike/Walk/Ruck (Road) 46:49 [1] 2.84 mi (16:29 / mi) +110ft 15:54 / mi
ahr:114 max:132

Afternoon neighborhood walk... think I am starting to finally turn a corner.
4 PM

Mobility/Massage/Recovery (Cold Plunge) 4:00 [3]

Cold plunge. Only had enough ice to get it down to 60 degrees. Need to get more tomorrow.

Thursday Jul 20, 2023 #

11 AM

Mobility/Massage/Recovery 1:30:00 [3]

90min massage to work on loosing my back and hips... felt so much better about an hour after the massage. Right afterwards I was very unstable but got better and better. Scheduled another one for next week.

« Earlier | Later »