Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kbs

In the 30 days ending Apr 30, 2011:

activity

time

miles

Running

5:40:04

45.43

(7:29)

73.1

(4:39)

Kettlebells / Rings

5:17:30

Biking

2:54:00

Total

13:51:34

45.43

73.1

1:22

0:00

» now

Thursday Apr 28, 2011 #

Running 48:53 [3] 6.2 mi (7:53 / mi)
shoes: New Balance 840

Wednesday Apr 27, 2011 #

Kettlebells / Rings 25:00 [4]

10 min C&J, 40 each arm, 24kg bell
11min swings, 24kg bell

Tuesday Apr 26, 2011 #

Kettlebells / Rings 15:00 [4]

45 muscle-ups

Biking 18:00 [4]

2:1 x 6

Monday Apr 25, 2011 #

Running 22:25 [4] 3.1 mi (7:14 / mi)

3 x 1mile (2min rest b/t miles)
5:46 / 5:46 / 6:25

Kettlebells / Rings 17:00 [4]

30 C&J each arm, 24kg bell
70 snatches, 24kg bell

Saturday Apr 23, 2011 #

Running 22:00 [4] 2.44 mi (9:01 / mi)
shoes: New Balance 840

200 / 400 / 600 x 3

Friday Apr 22, 2011 #

Running 1:00:00 [4] 8.67 mi (6:55 / mi)
shoes: New Balance 840

Redden State Forest

Thursday Apr 21, 2011 #

Kettlebells / Rings 24:00 [4]

50 C&J each arm, 20kg bell, 10min straight
10min swings (250reps), 24kg bell

Biking 8:00 [4]

30:20 x 10

Tuesday Apr 19, 2011 #

Running 19:45 [4] 2.22 mi (8:54 / mi)
shoes: New Balance 840

30:30:30:25:30:20:30:15:30:10:30:5:30:2min rest x 3

Monday Apr 18, 2011 #

Running 23:00 [4] 3.5 mi (6:34 / mi)
shoes: New Balance MT100

5 x 3min / 2 min rest b/t intervals

Kettlebells / Rings 20:00 [4]

30 C&J each arm, 24kg bell
90 snatches, 24kg bell

Saturday Apr 16, 2011 #

Kettlebells / Rings 26:00 [4]

60 C&J each arm, 24kg bell
6 min swings, 24kg bell

Friday Apr 15, 2011 #

Running 45:52 [4] 6.0 mi (7:39 / mi)
shoes: New Balance 840

Thursday Apr 14, 2011 #

Kettlebells / Rings 7:30 [4]

31 Muscle-ups

Biking 18:00 [4]

12 x 1min / 30sec rest b/t intervals

Wednesday Apr 13, 2011 #

Kettlebells / Rings 20:00 [4]

40 C&J each arm, 24kg bell
7 min swings, 24kg bell

Biking 21:00 [4]

5 x 2k / 90sec rest b/t intervals

Tuesday Apr 12, 2011 #

Kettlebells / Rings 7:30 [4]

31 Muscle-ups

Monday Apr 11, 2011 #

Kettlebells / Rings 18:00 [4]

30 C&J each arm, 24kg bell
30 snatches each arm, 24kg bell

Biking 30:00 [3]

easy bike...

Saturday Apr 9, 2011 #

Running 57:54 [3] 7.09 mi (8:10 / mi)
shoes: New Balance 840

Kettlebells / Rings 25:00 [4]

50 C&J each arm, 24kg bell
5 min swings, 24kg bell

Friday Apr 8, 2011 #

Biking 46:00 [4]

4:3 / 2:0.5 / 1:3 / 2:0.5 / 4 - 20 min
2min rest
4 x 1 mile hill climbs (3min up, 3min rest x 3) - 24 min

Wednesday Apr 6, 2011 #

Kettlebells / Rings 1:00:00 [3]

Rock Climbing - 3hrs (roughly one hour on the wall)

Tuesday Apr 5, 2011 #

Kettlebells / Rings 7:30 [4]

31 Muscle-ups

Biking 29:00 [4]

4 x 5min / 3min rest b/t intervals

Monday Apr 4, 2011 #

Kettlebells / Rings 18:00 [4]

30 C&J each arm, 24kg bell
6 min snatches, 30 each arm, 24kg bell

Biking 4:00 [5]

Tabata

Saturday Apr 2, 2011 #

Kettlebells / Rings 27:00 [4]

60 C&J each arm, 24kg bell
5 min swings, 24kg bell

Friday Apr 1, 2011 #

Running 40:15 [4] 6.2 mi (6:30 / mi)
shoes: Nike Free 5.0

10K, Treadmill

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