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

Training Log Archive: Trav

In the 7 days ending Jul 28:

activity # timemileskm+m
  run4 4:46:56 24.68(11:38) 39.72(7:13) 1335
  Crossfit4 3:58:00
  Core1 30:00
  Total8 9:14:56 24.68 39.72 1335
  [1-5]8 9:12:43

«»
2:31
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 28 #

Crossfit 1:00:00 [5]

Death by Broder. Every two minutes: 10 calories on the rower, 15 24 inch box jump overs, 20 wall balls. You're out as soon as you can't do the whole cycle in the two minutes. I scaled. 10 calories, 10 jumps and 10 wallballs. kept going for the whole 16 minutes. Redlined from the getgo.

Core 30:00 [3]

Aggregate entry for various core and funola gym jiggery pokery
7 AM

run 1:01:47 intensity: (11 @0) + (26 @1) + (15:03 @2) + (25:54 @3) + (18:04 @4) + (2:09 @5) 4.92 mi (12:33 / mi) +257m 10:48 / mi
ahr:131 max:166

Lovely Sunday morning run.

Saturday Jul 27 #

6 AM

run 1:38:40 intensity: (21 @0) + (6 @1) + (12:08 @2) + (57:14 @3) + (27:57 @4) + (54 @5) 8.47 mi (11:39 / mi) +492m 9:52 / mi
ahr:133 max:164

Great run with AG! Last time up run for her before worlds. The prescription was Hills. So Hills we did. Damn that girl is fast now. She burst up all the little Hills on the way to k2, then crushed three circumk2s. New record for the time trial from sea level to the top the hard way of 5:49. I was 3 seconds behind, a pb.

Friday Jul 26 #

Crossfit 1:00:00 [3]

Hanging snatches and burpees. But first 100 hollow body rockers. And after 8 rounds of snatches and burpees, 100 more rounds of rockers.

Thursday Jul 25 #

6 AM

run 1:06:17 intensity: (1:41 @0) + (1:28 @1) + (18:02 @2) + (34:17 @3) + (10:49 @4) 8.87 km (7:29 / km) +296m 6:24 / km
ahr:125 max:158

couple of k2s thrown in. It's .83 km from the sea level bridge to the top of K2 the hard way. Time this morning for that was 6:08. A circumK2 is 1.36 km which I did in a more leisurely 10 minutes flat.

Wednesday Jul 24 #

Crossfit 58:00 [3]

Keep it moving kinda workout. AMRAP for 25 minutes

25 pushups
25 single arm KB push presses
25 burpees
25 squats
25 KB swings

Got through three rounds plus 29. Which means I did 100 regulation pushups in an hour. Got a bit slow at the end, but I'm thinking that's a good one.

Tuesday Jul 23 #

6 AM

run 1:00:12 [4] 5.78 mi (10:25 / mi) +290m 9:01 / mi
ahr:133 max:165

Another good run with Jordan. 10 minute tempo then 5 by 1 minute bursts. This was his taper run for the race this weekend. Which meant that I could still see him when the interval was over.

Monday Jul 22 #

Crossfit 1:00:00 [3]

Ab blaster 4 plus back squats and sumo deadlifts.

« Earlier | Later »