Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LarryB

In the 7 days ending Mar 1:

activity # timemileskm+ft
  running3 4:14:00 22.79(11:09) 36.68(6:56)
  Biking2 40:00
  walking1 20:00 1.02(19:38) 1.64(12:12)
  Weight training/Core1 20:00
  Total7 5:34:00 23.81 38.32

«»
2:30
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 1 #

10 AM

running (Road run) 2:30:00 [3] 14.11 mi (10:38 / mi)
shoes: Brooks

Run 1: Approx 2.5hr steady flat road run - aim to get 14M. Ie, slightly longer than your half mar but at a nice relaxed pace.

Felt pretty good throughout, even with 3-4 mile gradual uphill at the end.

Returned from my trip to Ukraine and Armenia Saturday and should be in DC now for a while.

Friday Feb 28 #

7 AM

running (Treadmill) 58:00 [3] 7.56 km (7:40 / km)
shoes: Brooks


Run 2: Hill Progression + Flat Tempo run + Hill Prog workout:

a. Start running flat at your normal easy pace.
b. Then starting at 5:00, increase the incline 1% every 2:00 till 4%.
c. Lower it back to flat and run 2:00 easy.
d. Run 15:00 flat at about 9:00 pace.
e. Run 5:00 easy/flat.
f. Do a 2nd hill progression just like the first time up to 4%.
g. Then do 10:00 flat/easy for your cool-down.

Thursday Feb 27 #

running (Treadmill) 46:00 [3] 6.41 km (7:11 / km)
shoes: Brooks

Run 3: 45:00 easy recovery run followed by 4 x :15 flat strides.

Wednesday Feb 26 #

7 AM

walking (Treadmill) 20:00 [3] 1.64 km (12:12 / km)
shoes: Brooks

Walk/hike 4: 20:00 uphill walking, on the TM, or hilly hiking depending on where you are.

Tuesday Feb 25 #

7 AM

Biking (Trainer) 20:00 [3]

Monday Feb 24 #

3 PM

Weight training/Core 20:00 [3]

4 PM

Biking (Trainer) 20:00 [3]

« Earlier | Later »