Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nielsen

In the 31 days ending Mar 31, 2005:

activity

time

miles

Trainer Bike

9:15:00

Road Biking

6:00:00

Road Running

5:17:00

6.84

11.0

Weights

4:15:00

Cross Country Ski (Skate)

3:13:00

Swimming

3:05:10

Orienteering

2:52:00

5.59

9.0

24c

Stretching

1:35:00

Strength

1:00:00

Snowshoe Running

58:00

Stair Master

15:00

Total

37:45:10

12.43

20.0

24c

2:40

0:00

» now

Tuesday Mar 29, 2005 #

Weights 40:00 [1]

yup!

Stretching 10:00 [1]

Road Running 40:00 [3]

Run in Concord on road and trails. Wet and snowy on the trails but still fun to get off the roads. I wore shorts and was warm enough. Spring might actually be coming.

Monday Mar 28, 2005 #

Trainer Bike 1:00:00 [3]
ahr:127 max:154

Muscle Tension intervals

Swimming 30:00 [4]

I pushed this swim pretty hard. Felt great in the water today.

Sunday Mar 27, 2005 #

Orienteering race 1:56:00 [3] **** 9.0 km (12:53 / km)
24c

A long Red course. Map had no trails on it. Which is pretty common in AR (finding trails that aren't on the map).

Went pretty well I think. It was good experience for me. I learn new things everytime I get out. Over ran one control pretty badly trying to avoid walls of pricker bushes. On the last control I was in the right spot but kept running around in cricles looking for it. Oh well. I had a lot of fun overall.

Saturday Mar 26, 2005 #

Road Biking hills 2:35:00 [3]
ahr:137 max:180

Awesome ride with Erin! Started off kind of late and had to battle to get home before sun down. Lots of hills. Felt strong overall. Toes and hands pretty cold.

Friday Mar 25, 2005 #

Road Running 40:00 [3]

Quick'ish road run heading out to the eastside of Lebanon to Enfield. Some nice scenes with the full moon.

Thursday Mar 24, 2005 #

Note

I'm so asshamed of my lack of bowling skills. After having a record of Erin beathing me 6 games to 0, I've decided that I will quit all endurance sports and spend my time studying technique for candle pin bowling.

Goodbye...

Wednesday Mar 23, 2005 #

Swimming intervals 35:00 [4]

Swimming is hard:

Several different, easy drills
2sets, 3x150m

Trainer Bike (Recovery Miles) 40:00 [2]

easy spinning.

Tuesday Mar 22, 2005 #

Swimming 32:00 [4]

3x200m SteadyState Swiming Intervals.

Weights 45:00 [1]

The usual. Went up in weight for legs though. Feeling stronger.

Strength 20:00 [1]

Stretching and Abs.

Road Running intervals 40:00 [4]
ahr:145 max:174

1x15min Steady State HR:158-168

Erin and I saw a young moose cewing on some sticks.

Monday Mar 21, 2005 #

Trainer Bike 1:00:00 [3]

Feeling very tired today. Didn't get enough sleep last night.

Sunday Mar 20, 2005 #

Road Biking 1:45:00 [3]
ahr:135 max:180

Again, biking outside. Lunch in Hanover about 30 mins in to the ride.

Road Running 50:00 [3]
ahr:137 max:160

Run after the biking. Started off pretty slow on snowy trail then we decided to switch over to the roads and picked it up a bit. Felt good.

Saturday Mar 19, 2005 #

Road Biking 1:40:00 [3]
ahr:135 max:172

BIKING OUTSIDE!! beautiful weather all weekend. Feels great to be outside and moving forward on the bike.

Friday Mar 18, 2005 #

Swimming intervals 42:00 [4]

Swimming intervals are hard.
5x 100m sprints w/ 30sec recovery
various other technique drills.

Thursday Mar 17, 2005 #

Trainer Bike warm up/down 10:00 [2]

Weights 50:00 [2]

Did a little more than usual. Leggs are tired.

Strength (Abs) 10:00 [1]

Abs.

Stretching 20:00 [1]

The stretching is really starting to improve things.

Tuesday Mar 15, 2005 #

Stair Master warm up/down 15:00 [3]

Weights 40:00 [2]

Hear rate cranking during this lifting session.

Stretching 15:00 [1]

Felt good after all the intense leg work I've been doing.

Road Running 42:00 [4]
ahr:160 max:168

Steady State intervals. 2 x 12 mins w/ 8 mins rest.
Felt good especially after having lifted in the morning. Moving pretty quickly at this heart range. Prescribed HR was 158-168.

Monday Mar 14, 2005 #

Trainer Bike 1:30:00 [4]
ahr:138 max:177

Hard bike workout. Various intervals during class and then 30 minutes of Muscle Tension intervals after. I think I lost like 2 liters of water during this period.

Swimming intervals 30:00 [3]

Kick Swim intervals - these were painful
Hypoxic Swim intervals - these were cake.

Sunday Mar 13, 2005 #

Trainer Bike (Endurance Miles) 40:00 [3]

Spinning in the gym with Erin. This actually went by pretty fast. It was almost fun.

Trainer Bike intervals 1:05:00 [4]
ahr:148 max:158

Muscle Tension
4x5min w/5min rest
Tempo
2x10 w/5min rest

Didn't eat lunch and started the workout at 3pm. By the end I was starving.

Saturday Mar 12, 2005 #

Cross Country Ski (Skate) 1:45:00 [3]

Went Xcountry skiing at Waterville Valley with Erin. Beautiful day with all the fresh snow. Trails conditions were great especially for the downhills.

Friday Mar 11, 2005 #

Trainer Bike (Recovery Miles) 25:00 [3]

Short spin before the Swimming LT Field test.

Swimming warm up/down 10:00 [3]

Swimming 6:10 [5]

400m (w/50 meter splits)
37.1
43.9
46.5
50.2
48.5
48.4
48.1
47.5
total: 6:10

100m (w/50 meter splits)
34.8
42.4
total: 1:17.2

This was not easy! I've got some work to do with my swimming.

Thursday Mar 10, 2005 #

Orienteering 56:00 [3] ***
ahr:135 max:174

Running in the woods through 6" of snow. Moving pretty quickly though. Just keeping contact with map, no real controls.

The run also consisted of 3x5 min intervals that I would log as level 5, since they were above my running LT.

Weights 40:00 [1]

Normal weight lifting routine. Pushing it hard today though. Going to be sore I think.

Strength (Abs) 15:00 [1]

Stretching 20:00 [1]

Lot's of stretching, both upper and lower body.

Wednesday Mar 9, 2005 #

Trainer Bike 1:15:00 [3]
ahr:143 max:178

Legs feeling good with 2 days rest.

Monday Mar 7, 2005 #

Note
(rest day)

Bowling: 1:05 Three Games
Erin mopped the floor with my ass. Beat me three games to none.
Air Hockey: 0:20 Three Games
I got a little payback - winning two games to one.

A fun night.

Sunday Mar 6, 2005 #

Cross Country Ski (Skate) race 43:00 [4]

Couldn't get moving as fast as would have liked because my shins were hurting. Wasn't fully warmed up yet for such steep accents. My technique is not good enough to just jump onto skis and go full speed.

Snowshoe Running race 58:00 [3]

Had one not so great route choice. Looked good on the map but turned out to be a bit slower looking at the results. Erin pushed it well on this run which kept us on top.

Cross Country Ski (Skate) 45:00 [5]

Finally all warmed up. We were both very tired at this point but maintained a fast pace. My shins were no longer an issue and the tenique was coming together. Had a few crashes going down hill but they didn't cost us any time really. A fun race all together. It was a lot of fun racing with Erin, she's in very good shape these days.

Thursday Mar 3, 2005 #

Road Running (Treadmill) 50:00 [3]

Weights 40:00 [1]

quads, hams, chest, shoulders, back, calves, glutes

Strength (Abs) 15:00 [1]

Abs

Stretching 15:00 [1]

Lots of stretching. Both legs and upper body.

Wednesday Mar 2, 2005 #

Road Running intervals (Steady State) 55:00 [3] 11.0 km (5:00 / km)

Cars suck!

Trainer Bike (Hill Intensive) 1:30:00 [4]

A decent amount of threshold work.

Stretching 15:00 [1]

My knees are hurting slightly on the road runs. Need to with all the cross training I think.

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