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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: clarky

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Gym/Core3 3:00:00
  Swim2 2:30:00 3.6(41:37) 5.8(25:52)
  Nordic Ski1 1:00:00 7.46(8:03) 12.0(5:00)
  Total6 6:30:00 11.06 17.8

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Sunday Dec 9, 2012 #

1 PM

Gym/Core 1:00:00 [4]

Max effort:

U1 40x40p
U4 30x35p
U7 25x25p
L1 20
L2 35x40p
C1 25
C5 25x35p

Saturday Dec 8, 2012 #

1 PM

Nordic Ski 1:00:00 [3] 12.0 km (5:00 / km)

Aerobic ski around Hawrelak Park

Friday Dec 7, 2012 #

6 AM

Swim 1:15:00 [4] 2.6 km (28:51 / km)

Main set:

5x200's
1@60% = 2:55
1@75% = 2:46
1@80% = 2:42
1@AT = 2:31
1@AT = 2:36

Thursday Dec 6, 2012 #

Gym/Core (Functional Strength ) 1:00:00 [3]

Warm up

5' bike/5' rower

Main set

U4 3x15 (35p)
U7 2x15 (25p)
U8 2x10
L1 2x15 (big box)
L3 2x15 (40p)
C1 2x15
C5 2x15 (16p)

Tuesday Dec 4, 2012 #

Swim 1:15:00 [3] 3.2 km (23:26 / km)

Main set:

400/300/200/100 team efforts on 30secs rest
5x200 on 3:30 2 x person team efforts

Monday Dec 3, 2012 #

6 AM

Gym/Core (Functional Strength ) 1:00:00 [3]

Warm up

Bike 5'/ rower 5'

Main set

U4 3 x 15 (35p)
U5 3 x 15
U7 3 x 15 (25p)
U8 3 x 60
L2 3 x 15 (40p)
C1 3 x 10
C5 3 x 15 (16p)

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