Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Swimming	6	2:50:05	5.2	(32:44)	8.36	(20:20)
	Road Biking	4	2:28:49	31.21	(4:46)	50.23	(2:58)	190
	Gym workout (wts etc)	4	1:55:00
	Stationary Bike (spin and regular)	1	15:00	4.5	(3:20)	7.24	(2:04)
	Treadmill	1	10:15	1.1	(9:19)	1.77	(5:47)	30
	Total	11	7:39:09	42.01		67.6		220
averages - weight:154.8lbs

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Friday Mar 30, 2018 #

8 AM

Road Biking (specialized roubaix) 16:04 [3] 3.73 mi (4:18 / mi) +15m 4:15 / mi

cold (~28 F); to Y

9 AM

Gym workout (wts etc) (weight training) 20:00 [4]

Swimming 13:45 [3] 0.73 km (18:49 / km)
weight:154.5lbs

quick swim 800y

10 AM

Road Biking (specialized roubaix) 16:49 [3] 3.78 mi (4:27 / mi) +32m 4:20 / mi

a little warmer 32F; to home

Thursday Mar 29, 2018 #

1 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)
weight:156.5lbs

200m be , 500m fr , 500m fr w fins , 400m mixed br ba fr

4 PM

Road Biking (trek rockhopper) 57:51 [3] 9.71 mi (5:57 / mi) +72m 5:49 / mi

litter patrol along gateway about 15 pieces picked up : full bag . No snow on trail except patches N of Jamaca . Cold on fingers today , bright sunshine but only about 38 deg with cool wind

Wednesday Mar 28, 2018 #

11 AM

Road Biking (specialized roubaix) 58:05 [3] 13.99 mi (4:09 / mi) +71m 4:05 / mi

bit wet with melt water ; road shoulders need to be swept .

Gym workout (wts etc) (strength training) 25:00 [3]

2 circuits 12 repls each
bench press 105 lbs
leg press 305lb
lat pull 110 lbs
hip
arm curls 50lbs
leg raises
back

Swimming 18:16 [3] 0.91 km (19:59 / km)
weight:155.4lbs

easy swim 200y br, 400y fr , 400y fr w fins

Tuesday Mar 27, 2018 #

10 AM

Stationary Bike (spin and regular) (stationary bike) 15:00 [3] 4.5 mi (3:20 / mi)

dialled it up from 6 to 11 during the session

Gym workout (wts etc) (strength training) 30:00 [3]

2 sets
12 reps pull down , bench press 105 lbs, leg press 140 + base , lat pulls 110 lbs, curls 50 lbs ,
2 minutes planks
15 push ups

11 AM

Swimming 22:17 [3] 1.1 km (20:19 / km)
weight:154.2lbs

easy swim
200y br 217,220,
200y ba 159,200
400y fr 146,153,152,151
400y fr w fins 130,131,130,143

Monday Mar 26, 2018 #

10 AM

Treadmill 10:15 [3] 1.1 mi (9:19 / mi) +30m 8:35 / mi
shoes: Hoka Challenger ATR

bit sluggish to start

Gym workout (wts etc) (strength training) 40:00 [3]

lat pull 110lbs 2 x 12
leg press base (167?) + 115lbs 2 sets of 12
bench press 2 sets of 12 45 bar + 60 = 105 lbs
+ other

11 AM

Swimming 27:47 [3] 1.28 km (21:42 / km)
weight:154.5lbs

easy swim day : 200y br 200ba 400fr 400fr w fins, 200 ba w fins legs only

Sunday Mar 25, 2018 #

10 AM

Swimming 56:00 2.74 km (20:26 / km)
weight:153.6lbs

400y br
400y ba
5 x 100 y fr on 2 mins 127 129 132 134
500y fr w fins 740
100y ba
100y br
3 x (100y fr on 3 mins w 100y br slow between) 126 128 128
200y br
200y fr

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