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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gregorysorensen

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  Road Bike14 22:15:00 921.2(41.4/h) 1482.53(66.6/h)
  Swimming 14 15:55:28 131.84(8.3/h) 212.18(13.3/h)
  Running10 12:12:19 95.02(7:42) 152.92(4:47)
  Paddle Board2 4:40:00 8.0 12.88
  1 1:30:00 34.2(22.8/h) 55.04(36.7/h)
  Long Swim1 1:03:00 2.4(2.3/h) 3.86(3.7/h)
  easy swim1 24:00 0.9(2.2/h) 1.45(3.6/h)
  Total43 57:59:47 1193.56 1920.85
averages - sleep:13.4 rhr:61 weight:9481.4lbs

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Friday Aug 30, 2013 #

2 PM

Running (mod easy run) 1:10:00 [2] 8.5 mi (8:14 / mi)

Wednesday Aug 28, 2013 #

4 PM

Running (mod easy run) 40:00 [2] 5.0 mi (8:00 / mi)

Thursday Aug 22, 2013 #

6 AM

Swimming (mod swim) 45:45 [2] 1.71 mi (2.2 mph)
slept:9.0

1 PM

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

Wednesday Aug 21, 2013 #

3 AM

Running (mod easy run) 1:00:00 [2] 7.33 mi (8:11 / mi)
slept:6.75

6 AM

Swimming (mod swim) 1:05:00 [2] 1.76 mi (1.6 mph)
slept:6.75

500 WO (7:45)
300 KICK
200 CATCH
5x100 IMs 10 sec rest
500 ONE ARMS
10x100s on 1:140 (all 1:21 & 1:22)
100 CD
tired legs from running earlier and leg workout with weights
4 PM

Road Bike (mod bike) 2:00:00 [2] 47.8 mi (23.9 mph)

Road Bike (mod bike) 2:00:00 [2] 47.8 mi (23.9 mph)

Tuesday Aug 20, 2013 #

3 AM

Running long (long run) 2:00:00 [3] 15.44 mi (7:46 / mi)
slept:6.5

3 PM

Road Bike (mod bike) 2:00:00 [2] 43.3 mi (21.6 mph)

Monday Aug 19, 2013 #

6 AM

Swimming (mod swim) 1:09:00 [2] 1.76 mi (1.5 mph)
slept:6.5

500 WO (8:06)
300 KICK
200 CATCH
10x100 IMs 10 sec rest broken on 500 one min rest
500 ONE ARMS
500 TEMPO (7:13)
200 CD
4 PM

Road Bike (mod bike) 1:00:00 [1] 20.5 mi (20.5 mph)

Saturday Aug 17, 2013 #

9 AM

Road Bike (mod bike) 1:30:00 [2] 32.6 mi (21.7 mph)
slept:9.5

Friday Aug 16, 2013 #

4 AM

Running (tempo run) 1:00:00 [3] 8.98 mi (6:41 / mi)
slept:6.5 weight:187.8lbs

11 AM

Swimming (mod swim) 44:50 [2] 1.71 mi (2.3 mph)
slept:6.5

4 PM

Road Bike (mod bike) 2:00:00 [3] 476.0 mi (238.0 mph)
slept:65.0 weight:18775lbs

Thursday Aug 15, 2013 #

6 AM

Long Swim (long swim) 1:03:00 [2] 2.4 mi (2.3 mph)
slept:8.0

4 PM

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

Wednesday Aug 14, 2013 #

4 AM

Running (mod easy run) 1:20:00 [2] 9.75 mi (8:12 / mi)
slept:6.5

6 AM

Swimming 1:02:50 [2] 1.76 mi (1.7 mph)
slept:6.5

500 WO (7:38)
300 KICK
200 CATCH
5x100 IM 10 sec rest
500 ONE ARMS
10x100 on 1:40 (2 1:23, 6 1:20, 2 1:19)
100 CD
4 PM

Road Bike (mod bike) 1:30:00 [2] 32.4 mi (21.6 mph)

Tuesday Aug 13, 2013 #

4 PM

Road Bike (mod bike) 2:00:00 [2] 42.6 mi (21.3 mph)
slept:8.0

Monday Aug 12, 2013 #

6 AM

Swimming (mod swim) 1:10:00 [2] 1.98 mi (1.7 mph)
slept:6.5

500 WO (7:45)
300 KICK
200 CATCH
10x100 IM on 10 sec rest broken at 500 one min rest
500 ONE ARMS
500 TEMPO (7:15)
500 CD
5 PM

Road Bike (mod bike) 1:00:00 [1] 20.2 mi (20.2 mph)

Sunday Aug 11, 2013 #

Running long (long run) 2:07:19 [3] 16.67 mi (7:38 / mi)
ahr:155 max:168 rhr:61 slept:10.0

Saturday Aug 10, 2013 #

9 AM

Paddle Board (paddle board ) 2:00:00 [2]

Alamitos Bay with Dyllan and kaenen
4 PM

Road Bike (modbike ) 1:15:00 [2] 27.2 mi (21.8 mph)

Friday Aug 9, 2013 #

4 AM

Running (tempo run) 1:00:00 [3] 8.8 mi (6:49 / mi)
slept:6.5

6 AM

Swimming (mod swim) 1:00:00 [2] 1.76 mi (1.8 mph)
slept:6.5

500 WO (7:45)
300 KICK
200 CATCH
500 PULL
5x100 IM 10 sec rest
500 ONE ARM
600 CD
4 PM

Road Bike (modbike ) 1:00:00 [1] 21.7 mi (21.7 mph)

Thursday Aug 8, 2013 #

6 AM

Swimming (mod swim) 47:00 [2] 1.76 mi (2.2 mph)
slept:8.5

C • you need to race! 2
4 PM

Swimming (mod bike) 2:00:00 [2] 44.0 mi (22.0 mph)

Wednesday Aug 7, 2013 #

4 AM

Running (easy run) 35:00 [1] 4.25 mi (8:14 / mi)
slept:6.5

6 AM

Swimming (mod with drills and tempo) 1:01:29 [2] 1.78 mi (1.7 mph)
slept:6.5

500 WO (7:35)
300 KICK
200 CATCH
5x100 IM 10 sec rest
300 EASY
10x100s on 1:40 (1:22s & 1:21 & 1:20)
300 CD
4 PM

Swimming tempo (mod bike) 2:00:00 [2] 47.7 mi (23.8 mph)

Tuesday Aug 6, 2013 #

4 AM

Running (mod run) 1:20:00 [2] 10.3 mi (7:46 / mi)
slept:6.5

4 PM

Road Bike (mod bike) 2:00:00 [2] 44.1 mi (22.0 mph)

Monday Aug 5, 2013 #

6 AM

Swimming (mod with drills and tempo) 1:09:14 [2] 1.98 mi (1.7 mph)
slept:6.5

500 WO (7:35)
300 KICK
200 CATCH
10x100 IM 10 sec rest between broken at 500 with 1 min rest
500 ONE ARMS
500 TEMPO (7:05)
500 CD
4 PM

Swimming (mod bike) 1:00:00 [1] 20.4 mi (20.4 mph)

Saturday Aug 3, 2013 #

8 AM

Paddle Board (paddle board) 2:40:00 [2] 8.0 mi (3.0 mph)

Alamitos Bay out main channel, past Seal Beach to SurfSide (Water Tower) and back, good swells and mixture of currents

Friday Aug 2, 2013 #

6 AM

easy swim (easy swim) 24:00 [1] 0.9 mi (2.2 mph)
slept:8.5

4 PM

Road Bike (mod bike) 1:00:00 [1] 21.9 mi (21.9 mph)

Thursday Aug 1, 2013 #

6 AM

Swimming (mod with drills and tempo) 1:00:20 [2] 1.78 mi (1.8 mph)
slept:8.5

500 WO (7:35)
300 KICK
200 CATCH
10x100s on 1:40 (all @ 1:22 1:23 best 1:21
5x100 IM
500 ONE ARMS
100 CD
4 PM

tempo (tempo bike) 1:30:00 [2] 34.2 mi (22.8 mph)
slept:8.5

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