Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: prthiessen

In the 7 days ending Apr 30, 2011:

activity

time

miles

Long Run

2:58:00

21.0

(8:29)

33.8

(5:16)

P90X

2:52:00

skiing/snowboarding

2:30:00

flat tempo run

1:25:00

10.18

(8:21)

16.38

(5:11)

Recovery Run

1:16:00

8.19

(9:17)

13.18

(5:46)

Weights

1:05:00

Hill Intervals

56:00

6.19

(9:03)

9.96

(5:37)

Walking

30:00

2.1

(14:17)

3.38

(8:53)

Cross Training

25:00

Total

13:57:00

47.66

76.7

5:28

0:00

» now

Saturday Apr 30, 2011 #

Long Run 2:58:00 [3] 21.0 mi (8:29 / mi)
shoes: Brooks Addiction 9

Avg speed 8:29 for 21 miles on relatively flat pavement trail along Clear Creek to Golden. I took in about 600 cals and 2 bottles of water. it was pretty windy and in the 40s.

skiing/snowboarding 2:30:00 [3]

Skiied at A Basin before long run.

Thursday Apr 28, 2011 #

Hill Intervals 56:00 [5] 6.19 mi (9:03 / mi)
shoes: Nike frees

15 minutes warmup with strides. Then 8:12 mile pace alternating minutes 1 minute flat, 1 minute at 8%. The last intervals - HR was over 170. This workout worked me over, but I never felt that I couldn't complete it.

Weights 40:00 [3]

Leg weights- squats, calf raises, leg press, leg extensions, lunges, hamstring exercises.

Wednesday Apr 27, 2011 #

Recovery Run 1:16:00 [2] 8.19 mi (9:17 / mi)
shoes: Brooks Addiction 9

Slow recovery run.

P90X 52:00 [3]

Upper body -pushups and pullups.

Tuesday Apr 26, 2011 #

flat tempo run 1:25:00 [4] 10.18 mi (8:21 / mi)
shoes: Nike frees

8:30 warmup.
Mile 2 - 7:29
Mile 3- 8:29 HR avg 144
Mile 4- 7:26 HR avg 157
Mile 5- 8:27 HR avg 148
Mile 6- 7:10 HR avg 157
Mile 7- 8:28 HR avg 148
Mile 8- 7:15 HR avg 158
Mile 9- 8:33 HR avg 146
Half Mile 7:10 HR avg 157
Cooldown Mile

Weights 25:00 [3]

Leg weights- squats, lunges, hamstring exercise, leg press, leg extensions.

Monday Apr 25, 2011 #

P90X 50:00 [3]

YogaX

Sunday Apr 24, 2011 #

Cross Training 25:00 [3]

Rowing machine for 10 minutes. elliptical for 15 minutes.

Walking 30:00 [3] 2.1 mi (14:17 / mi)

TM walking 5 minutes warmup. Then 25 minutes 4.2 and 11% incline.

P90X 1:10:00 [3]

upper body and abs.

« Earlier | Later »