Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cali Cowboy

In the 7 days ending Oct 23, 2016:

activity # timemileskm+ft
  BIKE2 4:14:32 62.67(14.8/h) 100.85(23.8/h) 5620
  PADDLE2 2:31:59 15.83(6.3/h) 25.48(10.1/h) 61
  CLANG & BANG4 1:50:00 0.5 0.8
  RUN1 1:41:08 9.11(11:06) 14.66(6:54) 2163
  BODY WORK1 1
  Total9 10:17:40 88.11 141.79 7844
averages - weight:178lbs

«»
3:44
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Note
weight:178lbs

Saturday Oct 22, 2016 #

1 PM

BIKE 3:44:30 intensity: (1:16:23 @1) + (58:49 @2) + (32:07 @3) + (37:06 @4) + (20:05 @5) 55.85 mi (14.9 mph) +5485ft
ahr:132 max:176

Wednesday Oct 19, 2016 #

7 AM

PADDLE 1:27:55 [3] 9.71 mi (6.6 mph) +57ft

10 AM

CLANG & BANG (Crossfit) 1:00:00 [3]

Tier 3

A1) 5x (2 Push Jerks + 1 Split Jerk) 165lbs (125,135,145,155,165)
*Start at 70% of 1RM Split Jerk

A2) DB Rows 3×10 each side 70lbs

B) AMRAP 12 6 +3reps
5 Toes to Bar
10 Ring Dips
15 Ball Slams 40lbs
11 AM

CLANG & BANG 20:00 [3] 0.25 mi (1:20:04 / mi)

8,11,8,8,10+(10)

5X20 GHD sit-ups.

Tuesday Oct 18, 2016 #

4 PM

BODY WORK (Massage) 1 [3]

w/ Stan
6 PM

RUN 1:41:08 [3] 9.11 mi (11:06 / mi) +2163ft 9:04 / mi

Monday Oct 17, 2016 #

Note

3 WEEKS TO GO.

Recovery from Nats. Make sure you are eating clean and sleeping, don't push for extra fun trainings. Take the rest. 2 more weeks after this to push hard before you fly to AUS and recover. Almost there. Take this recovery week seriously. Don't eat too many cookies after USARAs!!!

"Take rest; a field that has rested gives a bountiful crop." - Ovid

"Almost everything will work again if you unplug it for a few minutes... Including you." - Anne Lamott
12 PM

PADDLE 1:04:04 [3] 6.12 mi (5.7 mph) +4ft

2 PM

CLANG & BANG 15:00 [3]

These are getting super hard. Couldn't do last set unbroken.

25,29,25,25,36+(20,8,8)
4 PM

CLANG & BANG 15:00 [3] 0.25 mi (1:00:03 / mi)

7,10,7,7,10+(11)

BIKE 30:02 [3] 6.81 mi (13.6 mph) +135ft

« Earlier | Later »