Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tone

In the 7 days ending Aug 14, 2016:

activity # timemileskm+ft
  Biking2 4:45:09 65.27(13.7/h) 105.04(22.1/h) 2071
  Run3 3:00:59 14.32(12:38) 23.04(7:51) 954
  Strength1 25:00
  Stepmill1 11:13
  Total7 8:22:21 79.58 128.08 3025
  [1-5]7 8:19:09

«»
3:59
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 14, 2016 #

7 AM

Biking (Dirt Roads) 3:59:30 intensity: (55 @0) + (5:27 @1) + (22:51 @2) + (1:03:31 @3) + (2:09:58 @4) + (16:48 @5) 54.27 mi (13.6 mph) +1828ft
ahr:145 max:171

Nice ride with Barbara and Charlie. Not pretty but I got the miles in that I wanted. The steepmill / hill workouts I did yesterday had me in a bit of discomfort.
C • Thanks! 1

Saturday Aug 13, 2016 #

Strength 25:00 [3]

Weights and core
7 PM

Stepmill 11:13 intensity: (1:30 @2) + (8:41 @3) + (1:02 @4)
ahr:133 max:150

50 floors. Wearing a 20lb weight vest.
8 PM

Run 6:26 intensity: (1:08 @2) + (2:35 @3) + (2:43 @4) 0.22 mi (29:15 / mi) +18ft 27:08 / mi
ahr:140 max:155

6 hill repeats up the "easy" hill wearing a 20lb vest. I ran these.

Run 21:15 intensity: (1 @0) + (10 @1) + (1:35 @2) + (13:03 @3) + (6:26 @4) 0.46 mi (46:13 / mi) +119ft 37:07 / mi
ahr:138 max:161

11 times up the steep hill wearing a 20lb vest. Can't run this because it's hard trying to keep upright while climbing.
9 PM

Note

Elevation on these hill workouts is all wrong. I start and end in a deep hole. Must be all due to poor gps signal. I assume that the distance is also wrong.

Thursday Aug 11, 2016 #

6 PM

Biking 45:39 intensity: (45:00 @3) + (39 @4) 11.0 mi (14.5 mph) +243ft
ahr:119 max:146

The plan was to take the Polly Ann rail trail out to Dryden and then roads back. The plan wasn't to get a flat, not having a working pump, and have useless CO2 cartridges because the threads on them got rubbed off after sitting in my seatbag for a while. Called my brother to come pick me up.
7 PM

Run 35:00 [3] 3.3 mi (10:36 / mi) +103ft 10:18 / mi
ahr:148 max:161

Since my ride home wasn't going to show up for a while I decided to start running towards home. Ended up running around 3.3 miles in my biking shoes. It was a rail trail so my feet didn't get trashed at all.

Tuesday Aug 9, 2016 #

7 PM

Run 1:58:18 intensity: (2:16 @0) + (14 @1) + (3:46 @2) + (27:43 @3) + (1:23:14 @4) + (1:05 @5) 10.34 mi (11:27 / mi) +714ft 10:45 / mi
ahr:147 max:164

« Earlier | Later »