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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ida

In the 7 days ending Jan 4, 2009:

activity # timemileskm+m
  Other3 1:35:00 7.47 12.02
  Crossfit WOD6 1:24:31 1.5 2.41
  Running3 1:06:37 5.33(12:30) 8.58(7:46)
  Swimming2 10:42 0.45(23:45) 0.73(14:46)
  Bike2 11 2.83(4) 4.55(2)
  Total7 4:17:01 17.58 28.29

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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

Wednesday Dec 31, 2008 #

Running 20:00 [5] 2.33 mi (8:35 / mi)

20 min. TT

Crossfit WOD 15:00 [3]

Shoulder Press
1/135;1/5135;1/145;1/145;1/55
Push Press
3/155;3/155;3/155;3/165;3/165
Push Jerk
5/165;5/165;5/175;5/175;5/175

Other 20:00 [4] 4.33 mi (4:37 / mi)

20 min. bike ride hills

Tuesday Dec 30, 2008 #

Swimming 4 [5] 0.25 km (16 / km)

30:20 x 8

Crossfit WOD 20:00 [5]

ASMAP in 20 min.
Thrusters 95# x 5
Cleans 95# x 7
DLHP 95# x 10

Monday Dec 29, 2008 #

Swimming 10:38 [5] 0.47 km (22:23 / km)

90% of best 500m TT

Crossfit WOD 14:06 [5]

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Other 40:00 [3] 3.14 mi (12:44 / mi)

40 min run/walk on treadmill
10 min. walk; 20 min run; 10 min walk

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