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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mehosford

In the 1 days ending Dec 3, 2009:

activity # timemileskm+ft
  Running1 1:22:00 10.5(7:49) 16.9(4:51)
  Strength1 45:00
  Biking1 20:00 5.2(3:51) 8.37(2:23)
  Total1 2:27:00 15.7 25.27
averages - sleep:6

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Th

Thursday Dec 3, 2009 #

Running (Treadmill) 22:00 [4] 3.0 mi (7:20 / mi)
slept:6.0

Felt the need for indoor speed.
0.5 miles at 8:35, 8:00, 7:30, 7:00, 6:30, and 6 min miles. Cool down on 10 min/mile.

Biking 20:00 [3] 5.2 mi (3:51 / mi)

TABATA on the bike. 10 min WU, 5 min TABATA intervals, 5 min cool.

Strength 45:00 [3]

100s - 20 push ups, 20 leg lifts, 20 wood choppers @ 30lbs, 20 squats.
Stability Ball - 20x inverted leg raises, 20x roll outs, 20x leg curls. All 3x through. 20x one leg squats with other leg on the ball. 1x through.

Running (Treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi)

Pacing pyramids on 9,8,7,6,7,8,9,10 min/miles in one mile intervals for 60 minutes.

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