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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cbd

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Cycling12 22:31:30 361.5(3:44) 581.78(2:19)
  Running9 9:28:00 69.5(8:10) 111.85(5:05)
  Swimming5 4:40:00 7.89(35:29) 12.7(22:03)
  Weights3 2:20:00
  Yoga2 2:15:00
  Total25 41:14:30 438.89 706.33

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Friday Apr 30, 2010 #

Cycling warm up/down 15:00 [3] 5.0 mi (3:00 / mi)

Thursday Apr 29, 2010 #

Running tempo 43:00 [3] 6.0 mi (7:10 / mi)
shoes: DS Trainers pr4

Pretty chill breakaway run

Wednesday Apr 28, 2010 #

Cycling tempo 1:46:30 [3] 35.5 mi (3:00 / mi)

Out Watkins, 3 little pigs, lake loop, Benjestown to Sylvan. Good ride, not hard. 20 mph ave?!?!? Must be getting into shape...

Tuesday Apr 27, 2010 #

Running intervals 1:00:00 [5] 6.0 mi (10:00 / mi)
shoes: DS Trainers pr4

4 x 800

2:34
2:31
2:33
2:32

Ran hard. Felt good. Could've pulled out 2:30's I think, but would be sore.

Monday Apr 26, 2010 #

Swimming 1:00:00 [3] 2.7 km (22:13 / km)

2 x 200 w/u
3 x 300 pull
5 x 200 tempo on 3:00, 3:10, 3:10, 3:15, 3:00
200 kick
200 cool

Yoga 1:15:00 [3]

Caroline's class. Not super hard -

Saturday Apr 24, 2010 #

Running 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Cascadia 2

Crazy trail run

Friday Apr 23, 2010 #

Swimming intervals 45:00 [4] 2.0 km (22:30 / km)

400: 4 x 100 W/U 3/5
800: 400 300 200 100 pulling
600: 6 x 100 tempo/threshold
200 C/D Drills
-----------------------------------------
2000 total

Thursday Apr 22, 2010 #

Cycling warm up/down 2:00:00 [2] 32.0 mi (3:45 / mi)

Cruise ride

Wednesday Apr 21, 2010 #

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

400 w/u swim/drill
3 x 300 Pull on 4:30
6 x 100 Kick/swim by 50's
4 x 200 tempo on 3:00
300 c/d

Cycling tempo (mtb) 2:00:00 [3] 20.0 mi (6:00 / mi)

Stank

Tuesday Apr 20, 2010 #

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

Peddler on TT bike - worked for 6 mi, chilled out back for the rest.

Monday Apr 19, 2010 #

Swimming 1:10:00 [3] 3.0 km (23:20 / km)

300 : 150 x 2 3/5 breathing
1200 : 3 x 300 pull e/h/e
1800 : 12 x 50 kicking, kick/kick/fly
2600 : 8 x 100 at 1:25 on 1:45
2800 : 2 x 100 IM Ugh.
3000 : 200 cool down

Weights 45:00 [3]
shoes: Cascadia 2

Arms/Shoulders/Core

Sunday Apr 18, 2010 #

Cycling 3:00:00 [3] 40.0 mi (4:30 / mi)

Mountain bike - 3 laps at Herb + a bunch of road miles w/Olaf & Alyson. whew...

Friday Apr 16, 2010 #

Swimming 45:00 [3] 2.0 km (22:30 / km)

Running long 1:30:00 [3] 10.0 mi (9:00 / mi)
shoes: Cascadia 2

Kite road to yellow trail

Thursday Apr 15, 2010 #

Running tempo 50:00 [3] 7.0 mi (7:09 / mi)
shoes: DS Trainers pr4

Tempo w/JZ: warmup / 9 on / 1 off / 9 on / 1 off / 9 on / cool down

Hot!

Wednesday Apr 14, 2010 #

Cycling intervals 1:55:00 [5] 38.0 mi (3:02 / mi)

Tuesday Apr 13, 2010 #

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

Peddler. Didn't work - tired.

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

2 x 4x400

74, 74, 74, 72
78, 74, 74, 74

Pretty consistent!

Barefoot 1 mi w/striders

Monday Apr 12, 2010 #

Weights 1:10:00 [3]
shoes: Cascadia 2

hard weights. lots of core. Sore the next morning.

Sunday Apr 11, 2010 #

Running tempo 1:00:00 [3] 8.0 mi (7:30 / mi)

Saturday Apr 10, 2010 #

Cycling long 3:30:00 [2] 51.0 mi (4:07 / mi)

Friday Apr 9, 2010 #

Running long 1:45:00 [3] 11.0 mi (9:33 / mi)
shoes: Cascadia 2

Thursday Apr 8, 2010 #

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

Peddler ride. Ugh.

Wednesday Apr 7, 2010 #

Yoga (Pilates ) 1:00:00 [3]

Monday Apr 5, 2010 #

Cycling 2:00:00 [1] 25.0 mi (4:48 / mi)

Sunday Apr 4, 2010 #

Cycling long 3:00:00 [3] 55.0 mi (3:16 / mi)

Saturday Apr 3, 2010 #

Running tempo 40:00 [4] 6.5 mi (6:09 / mi)
shoes: Cascadia 2

1.5 7:00, 3 6:30, 2 7:00

Weights 25:00 [3]

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