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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Road Bike24 33:31:00 702.72(21.0/h) 1130.92(33.7/h)
  Running12 15:07:34 117.38(7:44) 188.91(4:48)
  Swimming 13 13:05:05 22.84(1.7/h) 36.76(2.8/h)
  Long Swim1 1:13:00 1.98(1.6/h) 3.19(2.6/h)
  Total50 62:56:39 844.92(4:28) 1359.77(2:47)
averages - sleep:9.8 rhr:65

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Monday Sep 30, 2013 #

6 AM

Swimming (mod swim) 1:13:00 [2] 1.98 mi (1.6 mph)
slept:6.5

500 WO (7:45)
300 KICK
200 CATCH
20x100 IM's 10 sec rest broken at 1000 1 min rest
500 (7:25)
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.6 mi (21.3 mph)

Sunday Sep 29, 2013 #

5 AM

Running long (long run) 1:46:35 [3] 14.2 mi (7:30 / mi)
ahr:151 max:166 rhr:67

Saturday Sep 28, 2013 #

7 AM

Road Bike (mod bike) 1:30:00 [2] 32.5 mi (21.7 mph)

Friday Sep 27, 2013 #

6 AM

Swimming (mod swim) 50:29 [2] 1.76 mi (2.1 mph)
slept:8.0

2000 swim (29 min)
500 IM 10 sec rest
500 TEMPO
100 EASY
4 PM

Road Bike (mod bike) 1:00:00 [2] 21.0 mi (21.0 mph)

Thursday Sep 26, 2013 #

6 AM

Swimming (mod swim) 46:11 [2] 1.76 mi (2.3 mph)
slept:7.75

4 PM

Road Bike (mod bike) 2:00:00 [2] 43.5 mi (21.7 mph)

Wednesday Sep 25, 2013 #

6 AM

Running (easy run) 35:00 [1] 4.25 mi (8:14 / mi)
slept:7.0

7 AM

Swimming (mod swim) 1:02:30 [2] 1.76 mi (1.7 mph)
slept:7.0

500 WO (7:45)
300 KICK
200 CATCH
5x100 IM on 10 sec
500 ONE ARMS
5x100 on 1:40 (1:18x3, 1:19x2)
600 CD

Tuesday Sep 24, 2013 #

4 AM

Running (mod run) 1:20:00 [2] 10.31 mi (7:46 / mi)
slept:6.5

4 PM

Road Bike (mod bike) 2:00:00 [2] 43.5 mi (21.7 mph)

Monday Sep 23, 2013 #

6 AM

Swimming (mod swim) 1:15:50 [3] 1.98 mi (1.6 mph)
slept:6.25

500 WO
300 KICK
200 CATCH
15x 100 IM's 10 sec rest, broken at 1000 30 sec
500 ONE ARMS
500 TEMPO To CD
5 PM

Road Bike (mod bike) 1:10:00 [2] 25.0 mi (21.4 mph)

Sunday Sep 22, 2013 #

5 AM

Running (long run) 1:48:49 [3] 14.2 mi (7:40 / mi)
ahr:150 max:178 rhr:64

Saturday Sep 21, 2013 #

7 AM

Road Bike (mod bike) 2:00:00 [2] 43.5 mi (21.7 mph)

Friday Sep 20, 2013 #

4 PM

Road Bike (mod bike) 2:00:00 [2] 43.5 mi (21.7 mph)
slept:9.0

Thursday Sep 19, 2013 #

Road Bike (mod bike) 1:00:00 [3] 21.6 mi (21.6 mph)

6 AM

Swimming (mod swim) 49:30 [2] 1.76 mi (2.1 mph)
slept:9.0

3100 straight

Wednesday Sep 18, 2013 #

4 AM

Running (easy run) 35:00 [1] 4.25 mi (8:14 / mi)
slept:7.0

6 AM

Swimming (mod swim) 1:06:23 [2] 1.76 mi (1.6 mph)
slept:7.0

500 WO
300 KIC
200 CATCH
5x100 IMs 10 sec rest
1000 ONE ARS
600 TEMPO to easy
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.4 mi (21.1 mph)
slept:7.0

mod bike

Tuesday Sep 17, 2013 #

4 AM

Running (mod run) 1:20:00 [2] 10.3 mi (7:46 / mi)
slept:7.5

3 PM

Road Bike (mod bike) 1:30:00 [2] 32.5 mi (21.7 mph)
slept:7.5

Monday Sep 16, 2013 #

6 AM

Swimming (mod swim) 1:13:00 [2] 1.98 mi (1.6 mph)
slept:6.0

500 WO
300 KICK
200 CATCH
10x100 IM 10 sec rest
500 ONE ARMS
500 TEMPO
500 CD
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.3 mi (21.0 mph)

Sunday Sep 15, 2013 #

5 AM

Running long (long run) 1:49:20 [3] 14.2 mi (7:42 / mi)
ahr:149 max:163 rhr:63 slept:5.0

Saturday Sep 14, 2013 #

5 AM

Road Bike (mod bike) 1:30:00 [2] 33.3 mi (22.2 mph)

Friday Sep 13, 2013 #

4 AM

Running (mod run) 1:00:00 [2] 8.0 mi (7:30 / mi)
slept:7.5

6 AM

Swimming (mod swim) 48:40 [2] 1.76 mi (2.2 mph)
slept:7.5

3100 straight
4 PM

Road Bike (mod bike) 2:00:00 [2] 42.8 mi (21.4 mph)

Thursday Sep 12, 2013 #

6 AM

Swimming (mod swim) 1:06:40 [2] 1.76 mi (1.6 mph)
slept:8.5

500 WO (7:45)
300 KICK
200 CATCH
10x100s on 1:40 (1:23, 1:22, 1:21 most, 1:19 best)
500 ONE ARMS
600 CD
4 PM

Road Bike (mod bike) 1:30:00 [1] 32.4 mi (21.6 mph)

Wednesday Sep 11, 2013 #

4 AM

Running (easy run) 35:00 [1] 4.25 mi (8:14 / mi)
slept:7.0

6 AM

Swimming (mod swim) 1:06:52 [2] 1.76 mi (1.6 mph)
slept:7.0

500 WO
300 KICK
200 CATCH
10x100 IM 10 sec rest
600 ONE ARMS
500 CD
4 PM

Road Bike (mod bike) 1:15:00 [2] 27.0 mi (21.6 mph)
slept:7.0

Tuesday Sep 10, 2013 #

4 AM

Running (mod run) 1:20:00 [2] 10.3 mi (7:46 / mi)
slept:6.0

4 PM

Road Bike (mod bike) 1:30:00 [2] 32.2 mi (21.5 mph)
slept:6.0

Monday Sep 9, 2013 #

6 AM

Long Swim long (long swim) 1:13:00 [2] 1.98 mi (1.6 mph)
slept:6.0

500 WO
300 KICK
200 CATCH
10x100 IM 10 sec rest broken and 500 with 30 sec rest
500 ONE ARMS
500 TEMPO (7:18)
500 EASY
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.4 mi (21.1 mph)

Sunday Sep 8, 2013 #

Running (long run) 1:47:50 [3] 14.2 mi (7:36 / mi)

Saturday Sep 7, 2013 #

8 AM

Road Bike (mod bike) 1:00:00 [1] 21.2 mi (21.2 mph)

Friday Sep 6, 2013 #

6 AM

Swimming (mod swim) 53:00 [2] 1.41 mi (1.6 mph)
slept:7.5

500 WO (7:36)
300 KICK
200 CATCH
5x100 IM 10 sec rest
500 ONE ARMS
500 (7:26)
4 PM

Road Bike (mod bike) 1:00:00 [1] 21.0 mi (21.0 mph)

Thursday Sep 5, 2013 #

6 AM

Road Bike (mod swim) 51:00 [2] 1.42 mi (1.7 mph)
slept:7.5

500 WO (7:32)
300 KICK
200 CATCH
5x100 IM 10 sec rest
500 ONE ARMS
500 TEMPO (7:12)

pool very warm
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.7 mi (21.4 mph)

Wednesday Sep 4, 2013 #

6 AM

Swimming (mod swim) 53:00 [2] 1.41 mi (1.6 mph)
slept:8.0

500 WO
300 KICK
200 CATCH
5x100 IM 10 sec rest
500 ONE ARMS
500 MOD TO EASY
4 PM

Road Bike (mod bike) 1:15:00 [2] 26.4 mi (21.1 mph)

Tuesday Sep 3, 2013 #

4 AM

Running (mod easy run) 1:10:00 [2] 8.92 mi (7:51 / mi)
slept:6.5

4 PM

Road Bike (mod bike) 1:15:00 [2] 26.0 mi (20.8 mph)

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