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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Laurel

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  running14 16:37:39 103.0(9:41) 165.76(6:01)
  cycling9 14:01:27 194.6 313.18
  strength11 11:46:00
  walking4 8:00:00 25.0(19:12) 40.23(11:56)
  yoga4 5:40:00
  plyometrics3 3:00:00
  mountain biking1 2:30:00
  cardio3 2:30:00
  Total29 64:05:06 322.6 519.17

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Tuesday Jun 30, 2009 #

running 1:00:31 [3] 7.0 mi (8:39 / mi)

hilly wet trails and dirt roads

plyometrics 1:00:00 [3]

Monday Jun 29, 2009 #

strength 1:15:00 [3]

chest and back and abs

running 1:10:00 [2] 8.0 mi (8:45 / mi)

smooth easy trails in the rain

Sunday Jun 28, 2009 #

running 1:08:00 [3] 8.0 mi (8:30 / mi)

Pavement in Fairfield Half Marathon with Amy

Saturday Jun 27, 2009 #

mountain biking 2:30:00 [3]

Friday Jun 26, 2009 #

running 34:00 [2] 4.0 mi (8:30 / mi)

trails

strength 1:15:00 [3]

legs, back, abs

plyometrics 1:00:00 [4]

Thursday Jun 25, 2009 #

walking 3:15:00 [4] 9.0 mi (21:40 / mi)

fast hike/run over Franconia Ridge

Wednesday Jun 24, 2009 #

running 1:00:00 [3] 7.0 mi (8:34 / mi)

trails

strength 1:00:00 [3]

back and biceps and abs

yoga 1:10:00 [3]

Tuesday Jun 23, 2009 #

running 1:42:50 [2] 10.0 mi (10:17 / mi)

Bear Brook State Park single track. Rolling Hills

strength 1:15:00 [4]

chest, shoulders, and triceps. Abs

Monday Jun 22, 2009 #

walking 1:15:00 [2] 5.0 mi (15:00 / mi)

winding trails

Sunday Jun 21, 2009 #

cycling 1:00:00 [3]

indoor trainer

cycling 1:00:00 [3]

Cardio X

Saturday Jun 20, 2009 #

strength 1:00:00 [3]

legs and back...resistance leg work (including the dreaded wall squats) and assisted pull ups (able to do some without asst, now!) Love this routine, it's tough! followed with Abs.

cycling 1:01:34 [4] 16.5 mi (3:44 / mi)

Only had an hour to spare so pushed hard and fast on hilly loop

Friday Jun 19, 2009 #

cycling 1:00:00 [2] 15.5 mi (3:52 / mi)

easy spin

cardio 50:00 [3]

Cardio X

Thursday Jun 18, 2009 #

strength 1:00:00 [3]

shoulders and arms and abs

cycling 1:50:00 [3] 30.0 mi (3:40 / mi)

moderate effort on tired legs

Wednesday Jun 17, 2009 #

cardio 50:00 [3]

Cardio X

cycling 1:07:30 [3] 17.6 mi (3:50 / mi)

more biking, ugh.

Tuesday Jun 16, 2009 #

cardio 50:00 [3]
ahr:152

Cardio X workout

cycling 1:59:23 [2] 33.0 mi (3:37 / mi)
ahr:139

Hilly bike ride

strength 35:00 [2]

arms, abs, and core

Monday Jun 15, 2009 #

cycling 2:00:00 [3] 34.0 mi (3:32 / mi)

strength 1:00:00 [3]

chest, back, core

Sunday Jun 14, 2009 #

walking 1:30:00 [3] 5.0 mi (18:00 / mi)

Massabesic Lake

Saturday Jun 13, 2009 #

walking 2:00:00 [3] 6.0 mi (20:00 / mi)

Bear Brook State Park

Friday Jun 12, 2009 #

cycling 1:00:00 [4] 15.0 mi (4:00 / mi)

bike trainer at steady hard effort with HR in 150's.

Thursday Jun 11, 2009 #

cycling 2:03:00 [3] 33.0 mi (3:44 / mi)

Moderately hilly

Wednesday Jun 10, 2009 #

strength 1:00:00 [3]

Core exercises

running 16:10 [3] 2.0 mi (8:05 / mi)

had to stop for injured hip

Tuesday Jun 9, 2009 #

yoga 1:30:00 [3]

running 40:00 [3] 4.0 mi (10:00 / mi)

slow on easy trails

Monday Jun 8, 2009 #

yoga 1:30:00 [2]

Yoga in a half-assed fashion. Didn't push any of the stretch and strength poses beyond my comfort zone. Babied the right hip/hamstring/butt.

Sunday Jun 7, 2009 #

running 5:05:00 [3] 26.5 mi (11:31 / mi)

Nipmuck Trail Marathon at a relaxed pace (muscle cramps last 2 miles, otherwise a great run) I guessed at finish time, not really sure.

Friday Jun 5, 2009 #

running 1:12:55 [2] 8.0 mi (9:07 / mi)

Thursday Jun 4, 2009 #

yoga 1:30:00 [3]

running 43:28 [3] 5.0 mi (8:42 / mi)

muddy trails

Wednesday Jun 3, 2009 #

running 41:25 [1] 4.0 mi (10:21 / mi)

slow run on dirt roads and easy trails. Nursing a sore (but healing) hip.

strength 1:10:00 [3]

shoulders, back, biceps, and abs

Tuesday Jun 2, 2009 #

running 43:20 [2] 5.5 mi (7:53 / mi)

started 5X 1 mile at 7:00 but only did 2. sore rt hip and hamstring. rab another 3 easy and felt fine running slow.

plyometrics 1:00:00 [4]

Monday Jun 1, 2009 #

running 40:00 [1] 4.0 mi (10:00 / mi)

Trails with BJ. Ran short and easy to rest hip. Felt it a little tonight, but it is better.

strength 1:16:00 [4]

Triceps, chest, and abs. Killer workout!

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