Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL

In the 7 days ending Nov 18, 2012:

	activity	#	time	miles		km		+m
	Run - Treadmill	3	1:55:00	12.15	(9:28)	19.55	(5:53)
	Cycling - trainer (gym)	2	1:44:00	13.67		22.0
	Climbing	1	1:00:00
	Crossfit	2	41:00	0.25		0.4
	Strength, Core, Stretch	3	40:00
	Total	11	6:00:00	26.07		41.95
averages - sleep:7.2 weight:173.5lbs

1:31

0:00

» now

Saturday Nov 17, 2012 #

12 AM

Run - Treadmill (LONG) 50:00 [3] 5.4 mi (9:16 / mi)
slept:9.0 weight:174lbs shoes: Asics Gel Trainer (#2)

Supposed to be a 10 mile long run combo with 150 pullup burpees.
After 50 minutes on the bike, I was done, mentally and physically.

-Poor nutrition for the day, tired from early morning w.o's, still kind of sick as well.

6 AM

Crossfit (MET CON - BARBARA) 21:00 [4]

5 rounds of:

20 pullups
30 pushups
40 sit ups
50 air squats

Struggled through this one. Supposed to rest 3 min between each round, but I had to get to work.

1 PM

Strength, Core, Stretch (GH BREAK UP) 20:00 [1]

20 minutes of stretching and using a ball to break up my Glute Ham on the Right side. It was really stiff during the run.

Friday Nov 16, 2012 #

5 AM

Cycling - trainer (gym) intervals (THRESHOLD LADDER) 52:00 [5] 22.0 km (2:22 / km)
ahr:144 max:161 slept:7.0 weight:173.6lbs

10 min w.u.
3 rounds of:
-1 min 260 watts/3 min 230 watts/5 min 210 watts with 4 min recovery spin

tough. Still suffering from being sick.

Thursday Nov 15, 2012 #

5 AM

Run - Treadmill hills (HILL) 35:00 [5] 3.5 mi (10:00 / mi)
max:175 slept:7.0 weight:173lbs shoes: Asics Gel Trainer (#2)

Still suffering from being sick.

-5 min w.u.
-5 rounds of:
4 min hill at 6.7% incline at 6.0 speed with 2 min walk between each

Wednesday Nov 14, 2012 #

5 AM

Cycling - trainer (gym) (STRENGTH INTERVALS) 52:00 [5]
ahr:144 max:163 slept:7.0 weight:173lbs

10 min w.u.
5 rounds of:
-5 min heavy tension (18) at 60 to 70 rpm
-2 min recovery spin

6 AM

Strength, Core, Stretch (CORNER ANGLE BAR) 10:00 [4]

Various movements with 25 lbs plate.

Tuesday Nov 13, 2012 #

11 AM

Climbing 1:00:00 [3]

Climb with Mike at Rock Jungle.

Getting better, but could tell I have been sick and/or not climbing in a while

Monday Nov 12, 2012 #

Strength, Core, Stretch 10:00 [3]

stretching and core work

11 AM

Run - Treadmill 30:00 [3] 3.25 mi (9:14 / mi)
slept:6.0 weight:173.8lbs shoes: Asics Gel Trainer (#2)

10 min at 6.2
10 min at 6.5
5 min at 6.8
5 min at 7.0

Still hard to breathe, still sick.

12 PM

Crossfit 20:00 [5] 0.4 km (50:00 / km)

10 HSPU
15 Deadlifts (185)
25 box jumps
50 kipping pullups
100 Wall ball
200 double unders
470m run with 45lb plate

« Earlier | Later »