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Training Log Archive: OL

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Strength, Core, Stretch3 3:00:00
  Cycling - Road bike1 2:05:16 36.1(3:28) 58.1(2:09) 362
  Swim - pool2 1:40:00 3.04(32:51) 4.9(20:24)
  Run - outside2 1:00:26 6.33(9:33) 10.19(5:56) 168
  Cycling - CX1 28:00 3.48(8:03) 5.6(5:00) 174
  Total8 8:13:42 48.95 78.79 704

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

5 AM

Strength, Core, Stretch 1:00:00 [3] ***

Lots of machine weights for lower body.
Dumbell work for upper body.
Rear delt pre-hab work.
Some stretching, not enough.

Friday Sep 30, 2016 #

11 AM

Run - outside (Easy Run) 38:51 [1] * 4.06 mi (9:34 / mi) +93m 8:56 / mi
ahr:131 max:150 shoes: Hoka Claytons (1)

Extra easy run with Barb
1 PM

Cycling - Road bike (Long Bike) 2:05:16 [3] ** 36.1 mi (3:28 / mi) +362m 3:22 / mi
ahr:135 max:155

Weather was decent, it took all my will power to ride today.
No power meter & I was too lazy to put a road tyre on.
- Focused on a quick cadence
-Tried to keep HR between 130-140 and allow to rise to 150 on hilly sections.

Thursday Sep 29, 2016 #

9 AM

Strength, Core, Stretch 1:00:00 [3] ***

Single leg work, core and ab work.
Ham curls, weakness focus.
10 AM

Swim - pool (Recovery swin) 40:00 [3] 1.9 km (21:03 / km)

12x 50 E FS on 1:00
200 E K w fins
400 E FS
300 E P w buoy + paddles
3x 100 as 25 E FS, 25 back, 25 under water, 25 back

My Under water kick sucks. Couldn't hold my breath either!

Tuesday Sep 27, 2016 #

6 PM

Cycling - CX warm up/down 28:00 [1] *** 3.48 mi (8:03 / mi) +174m 6:58 / mi
ahr:124 max:150

Pre-ride the Trail series Run course on CX bike.

Run - outside race (Trail Run Series - Goldba) 21:35 [5] ***** 2.27 mi (9:31 / mi) +75m 8:37 / mi
ahr:172 max:190

United Cycle Race # 2 at Goldbar.
Went out too fast but managed to hold and and run all the hills.

Monday Sep 26, 2016 #

5 AM

Swim - pool (Basic Endurance) 1:00:00 [2] * 3.0 km (20:00 / km)

w/u 200 E FS, 2x 200 as 50 E FS, 100 E K, 50 E FS
m/s
300, 200, 100 M FS (20" RI)
200, 100, 50 negative split (25" RI)
200, 100 F FS (30" RI)
6x 100 M P (25" RI) alt. paddles and buoy
c/d 100 E FS

Swim in Core shorts
10 AM

Strength, Core, Stretch 1:00:00 [3] ***

Single leg work, core work, machine weights, stretching and rolling with softball

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