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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cbd

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Cycling8 12:15:00 191.8 308.67
  Yoga5 8:30:00
  Running7 5:34:35 43.0(7:47) 69.2(4:50)
  Weights6 5:00:00
  Swimming1 20:00 0.93(21:27) 1.5(13:20)
  Total23 31:39:35 235.73 379.37
averages - sleep:7 weight:164lbs

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Monday Nov 30, 2009 #

Weights 50:00 [4]
shoes: DS Trainers 2

diverse weights w/AC - core, legs, shoulders, back

Yoga 1:10:00 [3]

Sunday Nov 29, 2009 #

Swimming 20:00 [3] 1.5 km (13:20 / km)

1500

Saturday Nov 28, 2009 #

Cycling long 3:15:00 [3] 57.0 mi (3:25 / mi)

rareform

Thursday Nov 26, 2009 #

Cycling 2:00:00 [3] 37.0 mi (3:15 / mi)

LSD kinda hard at the turnaround b/c of wind. ended up going a little short. Perhaps a little too chill going out. Felt great!

http://www.gmap-pedometer.com/?r=3341630

Monday Nov 23, 2009 #

Yoga 1:20:00 [3]

WW house.

Weights 1:00:00 [4]
shoes: DS Trainers 2

Had too much time in the weight room... paying for it.

Yoga 1:05:00 [3]

Sunday Nov 22, 2009 #

Cycling long 2:10:00 [3] 43.0 mi (3:01 / mi)

Outdoors ride - very chill.

Friday Nov 20, 2009 #

Cycling 1:05:00 [3] 20.0 mi (3:15 / mi)

Easy ride with AC

Thursday Nov 19, 2009 #

Running tempo 35:00 [3] 5.0 mi (7:00 / mi)
shoes: DS Trainers pr4

Wednesday Nov 18, 2009 #

Weights (Climbing) 1:00:00 [2]
slept:6.0

Climbed at outdoors in Cordova.

Tuesday Nov 17, 2009 #

Running intervals 1:00:00 [3] 7.0 mi (8:34 / mi)
slept:7.0 shoes: DS Trainers pr4

4x 1 mi

5:53
5:59
5:52
5:54

Monday Nov 16, 2009 #

Yoga 1:05:00 [3]

Weights 45:00 [3]
shoes: Cascadia 2

Sunday Nov 15, 2009 #

Cycling race (Cyclocross) 1:20:00 [5] 15.0 mi (5:20 / mi)

Outdoors Inc Cyclocross Race

5th CX4 - good race

Saturday Nov 14, 2009 #

Running hills 1:20:00 [3] 10.0 mi (8:00 / mi)
shoes: Cascadia 2

Shelby forrest - ran the less hilly portion of the red loop to the lake & back. Good pace with AO

Friday Nov 13, 2009 #

Cycling 1:05:00 [3] 19.8 mi (3:17 / mi)

Thursday Nov 12, 2009 #

Running 29:35 [3] 4.5 mi (6:34 / mi)
shoes: DS Trainers 2

Best I've felt in shoes in a while - wish I could get more of these.

Tuesday Nov 10, 2009 #

Running intervals 50:00 [4] 6.0 mi (8:20 / mi)
slept:7.0 shoes: DS Trainers 3

Sore core from yesterday.

2 mi warmup

1.25 mi 7:15
400 76
400 78
400 78
400 77
1 mi 5:54

1.5 mi cool down

Pull-ups sets: 3, 4, 5

Monday Nov 9, 2009 #

Yoga 1:30:00 [3]

Bikram/pilates

Weights 40:00 [4]
slept:8.0 weight:164lbs shoes: DS Trainers pr4

Pretty good weights. 4 sets of pullups. Hard arms & legs. Big core day.

Yoga 1:15:00 [3]

Sunday Nov 8, 2009 #

Cycling 40:00 [3]

mtb

Saturday Nov 7, 2009 #

Yoga 1:05:00 [3]

Thursday Nov 5, 2009 #

Running tempo 40:00 [3] 6.0 mi (6:40 / mi)
shoes: DS Trainers pr4

Good tempo run. Still stopped up & coughing a lot.

Wednesday Nov 4, 2009 #

Cycling intervals (trainer) 40:00 [4]

40 min on trainer
4x 5 min hard

Tuesday Nov 3, 2009 #

Running intervals 40:00 [3] 4.5 mi (8:53 / mi)
shoes: DS Trainers pr4

Some discomfort in foot, not pain.

800 - 2:44
1600 5:45
800 - 2:46

Breathing was still labored and I started coughing so I skipped the last mile.

Monday Nov 2, 2009 #

Weights 45:00 [3]
(sick) shoes: DS Trainers pr4

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