Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ida

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
Crossfit WOD	14	3:19:43	2.5		4.02
Running	9	3:13:17	19.66	(9:50)	31.64	(6:07)
Bike	8	2:13:12	50.4	(2:39)	81.11	(1:39)
Other	3	1:42:45	3.0		4.83
Swimming	5	52:46	1.55	(33:58)	2.5	(21:06)
Total	23	11:21:43	77.11		124.1

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Tuesday Jan 27, 2009 #

Running 22:18 [5] 3.0 mi (7:26 / mi)

2 x 1.5 mi w/ 5 min rest

Monday Jan 26, 2009 #

Bike 5:00 [5] 1.47 mi (3:24 / mi)
ahr:116 max:131

40:20 x 5

Crossfit WOD 14:19 [5]
ahr:160 max:183

5 Rounds
45# DB overhead walking lunges 50 ft
21 burpees

Saturday Jan 24, 2009 #

Running 24:35 [5] 5.0 km (4:55 / km)
ahr:157 max:189

5K TT

Crossfit WOD 13:17 [5]
ahr:149 max:169

15 HSPU, 1 L pull ups.......

Friday Jan 23, 2009 #

Swimming 5:00 [5] 0.3 km (16:40 / km)

10:5 x 20

Crossfit WOD 27:37 [5]
ahr:167 max:185

5 Rounds
5 Laps around gym
30 GHD Sit Ups
225# DL x 15

Thursday Jan 22, 2009 #

Running 18:00 [5] 1.75 mi (10:17 / mi)
ahr:141 max:170

3 Rounds
1 min on-1 min off x 3

Crossfit WOD 9:15 [5]

Hang Clean
1/185 ; 2/185 ; 3/195 ; 4/195 ; 5/205 ; 6/215 ; 7/225

Wednesday Jan 21, 2009 #

Swimming 12:00 [5] 0.45 km (26:40 / km)

12 min TT

Crossfit WOD 18:56 [5]
ahr:164 max:183

2 rounds
50 SHP
50 Thrusters 95#
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees

Tuesday Jan 20, 2009 #

Bike 18:00 [5] 6.0 mi (3:00 / mi)
ahr:107 max:131

120:60 x 6

Monday Jan 19, 2009 #

Note
(rest day)

Sunday Jan 18, 2009 #

Crossfit WOD 6:10 [3]
ahr:105 max:129

Overhead Squat
1/95;2/105;3/115;4/125;5/135

Saturday Jan 17, 2009 #

Running 16:10 [5] 1.25 mi (12:56 / mi)
ahr:134 max:167

3 x (20:60, 20:50, 20:40, 20:30, 20:20, 20:10)

Bike 39:17 [5] 12.0 mi (3:16 / mi)
ahr:108 max:134

12 mi TT

Friday Jan 16, 2009 #

Crossfit WOD 18:25 [5]
ahr:125 max:163

30-25-20-15-10-5
Vitrual Shoveling
Pull Ups

Crossfit WOD 13:48 [5]
ahr:131 max:163

Clean 155# x 15, 12, 9, 6, 3
Ring Dips x 30, 24, 18, 12, 6

Wednesday Jan 14, 2009 #

Running 15:00 [5] 2.0 mi (7:30 / mi)
ahr:153 max:183

Tuesday Jan 13, 2009 #

Swimming 2:40 [5] 0.22 km (11:51 / km)

10:20 x 16

Other 37:45 [5]
ahr:134 max:180

Deck of Cards
S-Thrusters 95#
H-Dips
C- Muscle Ups
D-Push Ups
Jokers-Burpees

Monday Jan 12, 2009 #

Running 35:00 [5] 4.02 mi (8:42 / mi)
ahr:156 max:183

Crossfit WOD 18:04 [5]
ahr:115 max:145

Ten Rounds
3 weights pull ups 45#
5 strict pull ups
7 kipping pull ups

Saturday Jan 10, 2009 #

Bike 30:09 [5] 7.55 mi (4:00 / mi)
ahr:144 max:166

4 x (1/4 mi + 1/2 mi + 1 mi)

Crossfit WOD 16:27 [5] 1.0 mi (16:27 / mi)
ahr:159 max:179

4 rounds
400 m
15 handstand push ups
15 ring pull ups

Friday Jan 9, 2009 #

Running 15:37 [5] 1.53 mi (10:12 / mi)
ahr:137 max:188

8 x 200 w/ 5x rest

Crossfit WOD 5 [3]

Hang Clean
1/135;2/145;3/165;4/175;5/185;6/195;7/215

Other 30:00 [3] 3.0 mi (10:00 / mi)

Run/Trek

Thursday Jan 8, 2009 #

Swimming 21:21 [5] 0.9 km (23:43 / km)

3 x 300 w/ 3 min rec.

Wednesday Jan 7, 2009 #

Bike 35 [3] 10.05 mi (3 / mi)
ahr:108 max:141

35 min. TT Hills

Crossfit WOD 7:45 [3]
ahr:111 max:138

Deadlift
1/205;2/225;3/235;4/255;5/275

Crossfit WOD 10 [5]
ahr:152 max:166

100 Squats 135#
Let clock run, on the min do: 5 pull ups & 10 push ups

Tuesday Jan 6, 2009 #

Swimming 11:45 [5] 0.63 km (18:48 / km)

Monday Jan 5, 2009 #

Bike 40:00 [5] 10.5 mi (3:49 / mi)

Hills

Sunday Jan 4, 2009 #

Crossfit WOD 8 [5]

Clean and Jerk 135#
Do 1 the first min. and 2 the second

36 total reps

Saturday Jan 3, 2009 #

Running 40:17 [5] 2.0 mi (20:08 / mi)

"Murph"
1 mile
100 pull ups
200 push ups
300 squats
1 mile

Bike 5 [5] 1.3 mi (4 / mi)

hills

Friday Jan 2, 2009 #

Crossfit WOD 18:00 [5]

"Fight Gone Bad"
Round 1-119 ; Round 2-111 ; Round 3-112

Other 35:00 [3]

Walk/Jog around trails

Running 6:20 [5] 1.0 mi (6:20 / mi)

1 mile TT

Thursday Jan 1, 2009 #

Bike 6 [5] 1.53 mi (4 / mi)

30:20 x 8

Crossfit WOD 17:17 [5] 1.5 mi (11:31 / mi)

Michael
3 Rounds
800 m
50 back ext
50 sit ups

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