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

Training Log Archive: izzie

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  bike14 34:46:00 530.34 853.5
  walking20 14:00:45 1007.77 1621.84
  run10 12:55:37 72.11 116.05
  Hot yoga3 3:45:00
  swimming4 3:40:00
  weights3 1:20:00
  core1 10:00
  Total31 70:37:22 1610.22 2591.39

«»
5:03
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

run 45:00 [2]

easy run with Mikka on trails

swimming 50:00 [2]

2200m of mixed swim, drill, pull, kick etc. - shoulder felt good today

bike 40:00 [1] 13.0 km (3:05 / km)

technical training - cornering, leading, standing sprints - some intensity but a lot of rest

walking 45:00 [1]

Wednesday May 30, 2012 #

bike 2:00:00 [1] 48.0 km (2:30 / km)
ahr:111 max:140

Short road to Nepal - hilly but took it easy on the hills. Low energy today.

walking 35:00 [1]

dog walking

Tuesday May 29, 2012 #

run intervals 1:00:00 [4] 9.0 km (6:40 / km)

treadmill run
warmup 1.5 miles then
8 X 400m @ 7:00/mi followed by 400m easy
cooldown

walking 45:00 [1]

dog walking

Monday May 28, 2012 #

Hot yoga 1:15:00 [2]

walking 45:00 [1]

dog walking

Sunday May 27, 2012 #

bike long 3:00:00 [2] 77.0 km (2:20 / km)
ahr:117 max:155

Road to Nepal plus Millarville, Plummers and Priddis.

Saturday May 26, 2012 #

run long 1:49:37 [2] 19.0 km (5:46 / km)
ahr:133 max:156

Friday May 25, 2012 #

bike 3:28:00 [2] 90.0 km (2:19 / km)
ahr:123 max:154

From Cochrane Ranch, up Horse Creek Rd. to Bottrell, to Dogpound and back on Lochend Road to 262 down Gleneagles. Showery but no wind. Felt strong today.

walking 45:00 [1]

walking the dog

Thursday May 24, 2012 #

run hills 1:00:00 [4] 8.0 km (7:30 / km)

Treadmill run
2 mile warmup
4 X 800 m @ 7:30/mi followed by alternating 20 walking lunges and 20 box jumps
1 mile cooldown

core 10:00 [2]

Did 120 core after run workout

Wednesday May 23, 2012 #

walking 1:00:00 [1]

walked the dog

Tuesday May 22, 2012 #

bike 1:00:00 [3]

coaching/leading bike class - did some strength mixed with speedwork

bike 45:00 [2] 19.0 km (2:22 / km)

miserable day - very windy and didn't feel like riding so just did a short loop

weights 20:00 [2]

2 X 15 of a few weights and core - not feeling motivated today

walking 1:00:00 [1]

dog walking

Monday May 21, 2012 #

walking 1:00:00 [1]

dog walking
can't call this a rest day because I did about 6 hours of yard work

Sunday May 20, 2012 #

bike 3:20:00 [2] 96.0 km (2:05 / km)
ahr:124 max:158

Hwy 1A to Lake Louise and back - some hard pedaling but in general moderate intensity

Saturday May 19, 2012 #

run long 2:00:00 [2] 20.0 km (6:00 / km)
ahr:121

long slow distance

Friday May 18, 2012 #

walking 1:00:00 [1] 1000.0 mi (4 / mi)

Hot yoga 1:15:00 [3]

Thursday May 17, 2012 #

walking 45 [1]

swimming 1:00:00 [2]

2100m

Wednesday May 16, 2012 #

walking 35:00 [1]
(rest day)

was going to run but felt ill so walked with the dog instead

Tuesday May 15, 2012 #

bike 3:27:00 [2] 85.0 km (2:26 / km)
ahr:112 max:148

From home through to 262, to Lochend, to Big Hill Springs, to Horse Creek, to Cochrane and back. A couple of pretty big hills - tried to keep HR low. Tired today and not feeling 100%.

Monday May 14, 2012 #

walking 30:00 [1]
(rest day)

Dog walk
Rest day - don't feel 100% today

Sunday May 13, 2012 #

bike 3:12:00 [2] 82.5 km (2:20 / km)

Bragg Creek/762, Millarville, Plummers Road and back. Tired legs today on the hills.

Saturday May 12, 2012 #

run long 1:44:00 [2] 18.0 km (5:47 / km)

Friday May 11, 2012 #

walking 30:00 [1]

Dog walking

bike 4:33:00 [2] 119.0 km (2:18 / km)

relatively easy paced ride but some significant wind to deal with

Thursday May 10, 2012 #

walking 30:00 [1]

Dog walking

swimming 1:00:00 [3]

2450m - shoulder sore afterward

Wednesday May 9, 2012 #

walking 45:00 [1]

Dog walking

Hot yoga 1:15:00 [2]

Tuesday May 8, 2012 #

bike long 3:53:00 [2] 100.0 km (2:20 / km)
ahr:117 max:158

First century ride of the year! Fair amount of wind out there today.

walking 30:00 [1]

dog walking

Monday May 7, 2012 #

walking 30:00 [1] 3.5 km (8:34 / km)

walk/run with dog

run 1:14:00 [2] 13.0 km (5:42 / km)
ahr:130 max:160

13k run with intervals
20 min warmup,
21 min intervals
21 min easy zone 1 between intervals
22 min cd

run intervals 21:00 [4]
max:160

within 13k run

6 X 2 min, 2 min easy
6 X 1 min, 1 min easy
6 X 30s, 30s easy

progressively faster

Sunday May 6, 2012 #

bike 2:28:00 [2] 64.0 km (2:19 / km)

To the end of Hwy 66 and back, plus a couple of extra k.

Saturday May 5, 2012 #

run 30:00 [2] 4.0 km (7:30 / km)

miserable jog with dog in the slush in the middle of a snowstorm. Dog didn't want to run so I pulled her.

weights 30:00 [2]

some light weights and core

run 47:00 [3] 9.0 km (5:13 / km)

Ran later in the day when the weather improved. Felt pretty good.

Friday May 4, 2012 #

walking 35:00 [2] 4.5 km (7:47 / km)

easy jog/walk with dog prior to physio appt.

bike 2:00:00 [1] 48.0 km (2:30 / km)

Easy paced recovery ride post-physio appt.

Thursday May 3, 2012 #

walking 1:00:00 [1]

walking the dog

rehab/restoration day

Wednesday May 2, 2012 #

run 1:00:00 [1] 8.0 km (7:30 / km)

slow jog/walk with dog

swimming 50:00 [2]

2100m mixed swim, pull, kick etc.

bike 30:00 [2] 12.0 km (2:30 / km)

supposed to be first team group ride but it got started late and I had to leave early.

Tuesday May 1, 2012 #

bike warm up/down 30:00 [1]

Estimated time on spin bike while coaching spin class

run (Tempo and speed) 45:00 [4] 5.0 mi (9:00 / mi)

10 min w'/up jog on track
2 x 30m each high knees, butt kicks, side shuffle
6 min 8:00/mi on treadmill
6 X (30s fast, 30s easy, 1 min fast, 1 min easy)
6 min 8:00/mi
cooldown approx 5 min

weights 30:00 [3]

2 X 12
- incline chest press
- single arm DB bent over row
- shoulder press
- single leg squats (rear leg elevated)
- 4 core

walking 1:00:00 [1] 4.5 km (13:20 / km)

walked the dog in the rain and nearly froze to death

« Earlier | Later »