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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: getawaystix

In the 7 days ending Nov 9, 2013:

activity # timemileskm+m
  Kayaking1 4:08:00 22.49(5.4/h) 36.2(8.8/h)
  Mountain Bike1 3:08:00 48.47(15.5/h) 78.0(24.9/h)
  Strength Training2 2:05:00
  Road Run2 1:37:00 11.68(8:18) 18.8(5:10)
  Spinning1 1:00:00
  Orienteering1 1:00:00 3.11(19:19) 5.0(12:00)
  Cycling - Road1 50:00 13.67(16.4/h) 22.0(26.4/h)
  Hockey1 20:00
  Total9 14:08:00 99.42 160.0

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Saturday Nov 9, 2013 #

12 PM

Mountain Bike 3:08:00 [3] 78.0 km (24.9 kph)

mix of rail trail & dirt road....to cwood, up 6th st. climb, banks, loree, Thornbury, Meaford & home.
Up tempo for 2:30

Friday Nov 8, 2013 #

12 PM

Kayaking 4:08:00 [2] 36.2 km (8.8 kph)

Heathcote to Kimberley & back
1:02 at Epping Bridge
2:23 at Kimberley
3:28 at Epping Bridge (1:05 split)

Thursday Nov 7, 2013 #

2 PM

Strength Training 1:05:00 [3]

Row 1300m 5min. warmup
shoulder health exercises
3 x 20 24" box jumps
5 x 10 kipping pull-ups
back health exercises
3 x 20 push-ups
3 x 15 swinging 8kg kettlebell lunges
3 x 20 back extensions
3 x 50 sit-ups
5 PM

Road Run 30:00 [2] 5.8 km (5:10 / km)

Spinning 1:00:00 [2]
ahr:133

Wednesday Nov 6, 2013 #

6 PM

Road Run 1:07:00 [2] 13.0 km (5:09 / km)
ahr:127

with shannon, hadn't worn a HR monitor in ages, nice to see it low

Tuesday Nov 5, 2013 #

8 AM

Strength Training 1:00:00 [3]

5min. skip
Shoulder health
1 leg box jumps
pull ups 5 x 5 on the minute
squats 4 x 10 (bar, 95lbs, 145lbs, 145lbs)
wall balls 3 x 20 (20kg)
1 leg bulgarian squats 2 x 25 each leg
3 x 10 toes to bar
3 PM

Cycling - Road 50:00 [3] 22.0 km (26.4 kph)

interval up scenic caves @ ~9:32 kept speed over 13kph

Sunday Nov 3, 2013 #

3 PM

Orienteering 1:00:00 [1] 5.0 km (12:00 / km)

Orienteering practice with Shannon in Loree Forest
9 PM

Hockey 20:00 [3]

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