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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trav

In the 7 days ending Sep 22:

activity # timemileskm+m
  run4 4:39:11 23.22(12:01) 37.37(7:28) 1136
  Crossfit4 4:00:00
  Gym1 20:00
  Total8 8:59:11 23.22 37.37 1136
  [1-5]8 8:58:28

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Sunday Sep 22 #

Crossfit 1:00:00 [3]

Surprisingly challenging, surprisingly hot workout.

Gym 20:00 [3]

Wrap up entry for stuff during the week.
7 AM

run 59:43 intensity: (36 @0) + (6:02 @1) + (23:00 @2) + (26:05 @3) + (4:00 @4) 4.7 mi (12:42 / mi) +196m 11:15 / mi
ahr:118 max:156

Lazy run with her roxyship

Saturday Sep 21 #

8 AM

run 1:38:34 intensity: (3 @0) + (2:52 @1) + (46:55 @2) + (44:03 @3) + (4:41 @4) 7.93 mi (12:26 / mi) +362m 10:53 / mi
ahr:119 max:157

The valley at its finest

Friday Sep 20 #

Crossfit 1:00:00 [3]

18.1 Crossfit open practice. 16 minutes of squat cleans, toes to bar and skipping. Super intense. Great tips from Craig and Mike, but smooth technically correct squat cleans still elude me. It's cool to feel like I'm kinda their project though. Makes me want to come through for them.

Thursday Sep 19 #

7 AM

run hills 1:07:25 intensity: (4 @0) + (19 @1) + (14:59 @2) + (29:21 @3) + (22:03 @4) + (39 @5) 5.73 mi (11:46 / mi) +350m 9:53 / mi
ahr:131 max:171

Three times around K2. Felt bouncy this morning.

Wednesday Sep 18 #

Crossfit 1:00:00 [3]

Pull ups and rings. Then max calorie row with a partner in 20 minutes. Harry and I got to 5420. Would have won the day if Broder hadn't let the other team know we were ahead. They were losing it on the transition; Harry and I were like a machine. Much grunting toward the end

Tuesday Sep 17 #

5 AM

run 53:29 intensity: (1:41 @1) + (17:10 @2) + (22:21 @3) + (12:11 @4) + (6 @5) 4.86 mi (11:00 / mi) +228m 9:36 / mi
ahr:127 max:160

Early morning emoms in the valley. 15 on 15 off. Rox stayed close. She's not so sure about this running in the dark business.

Monday Sep 16 #

Crossfit 1:00:00 [3]

Continuous toes to bar. I'm so close. Hand stand push ups. Not so much.

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