Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommyturbo

In the 30 days ending Nov 30, 2011:

activity

time

miles

+ft

Cycling

21:34:15

331.0

(15.3/h)

532.69

(24.7/h)

23032

MTB

7:05:00

113.4

(16.0/h)

182.5

(25.8/h)

8138

Total

28:39:15

444.4

(3:52)

715.19

(2:24)

31170

[1-5]

28:28:00

averages - rhr:41 weight:153.6lbs

2:35

0:00

» now

Wednesday Nov 30, 2011 #

Note
weight:154.6lbs

Did weights/core at gym, and then did the Squak/Sycamore hike.

Tuesday Nov 29, 2011 #

11 AM

Cycling 2:25:00 [2] 38.0 mi (15.7 mph) +2072ft
weight:154.6lbs

MKRedmond-WLSamm with Reg.

Monday Nov 28, 2011 #

Cycling hills 1:45:00 [4] 23.0 mi (13.1 mph) +2750ft
weight:154.6lbs

Above and below intervals on Lakemont/Horizon View-Summit/Cougar Mountain South/sunset-Oly to saddle

Saturday Nov 26, 2011 #

Note
weight:155.2lbs (rest day)

Four mile trail hike/errand walk with Tracy.

Friday Nov 25, 2011 #

Cycling 2:19:00 [2] 35.5 mi (15.3 mph) +2598ft
weight:154.8lbs

Rode out to Mt. Si

Thursday Nov 24, 2011 #

9 AM

Cycling 1:23:00 [2] 22.6 mi (16.3 mph) +1384ft
weight:153.2lbs

Thanksgiving light traffic ride:)

Wednesday Nov 23, 2011 #

Cycling intervals 55:00 [5] 15.6 mi (17.0 mph)
weight:153lbs

HIT workout on trainer. Miles are outdoor equiv.

Tuesday Nov 22, 2011 #

Note
weight:152.8lbs (rest day)

Walked to gym to do core/weights. Walked to get flu shot.

Sunday Nov 20, 2011 #

1 PM

Cycling 1:23:00 [2] 25.9 mi (18.7 mph) +736ft

Waited until 1pm for the temp to warm up to 38! Hard to motivate, but glad I did. Had a nice brisk ride around Lake Samm.

Saturday Nov 19, 2011 #

Cycling hills 55:00 [4] 13.0 mi (14.2 mph) +1415ft
weight:154.4lbs

TickyTack HIT #3 workout-21+ minutes of Z5/6

Friday Nov 18, 2011 #

Note
weight:154.4lbs (rest day)

Went to gym to use weight machines

Thursday Nov 17, 2011 #

Cycling hills 53:00 [4] 12.3 mi (13.9 mph) +1223ft
weight:154lbs

TickyTack. HIT workout #2. 16 minutes hard Z5/6 climbing

Wednesday Nov 16, 2011 #

Note
weight:152.6lbs (rest day)

Storm coming in.

Tuesday Nov 15, 2011 #

Cycling 1:15:00 [2] 20.2 mi (16.2 mph) +1332ft
weight:153.6lbs

Installed Cruds on S-Works and went for an afternoon ride. Felt suprisingly good.

Monday Nov 14, 2011 #

Note
weight:154lbs (rest day)

Went to gym with Tracy to use weight machines.

Sunday Nov 13, 2011 #

10 AM

Cycling 2:35:00 [2] 40.1 mi (15.5 mph) +2119ft
weight:153.4lbs

Legs tired from hard intervals yesterday

Saturday Nov 12, 2011 #

Cycling hills 55:00 [4] 12.0 mi (13.1 mph) +1448ft
weight:153.4lbs

Today I did my first HIT interval workout using the natural grade variations of the Ticky Tack climb. Where it was steep, I did a Z5 or Z6 interval. I then recovered on the less steep sections. This worked out to 8xZ5 intervals and 2xZ6 intervals for a total of 15.93 minutes of hard intervals. I did the full climb and then a partial climb up to Swedish.

This sure beats the trainer in the garage!

Friday Nov 11, 2011 #

Note
weight:152.8lbs (rest day)

Tracy and I went on a 7 mile walk-about around Issaquah. She insisted on a payoff for motivation...Top Pot donuts.

Thursday Nov 10, 2011 #

11 AM

Cycling hills 2:15:00 [4] 30.6 mi (13.6 mph) +3334ft
weight:152.8lbs

Meeting Mike McQuaid for a "photo shoot" on Squak for his upcoming book on WA road cycling routes put me in the mood to climb. I rode up to meet Mike at the first sharp left turn on Mountain Park. He took a bunch of shots of me climbing and descending. I knocked off seven climbs with four of them being in the "far beyond Hors" category.

I did Somerset from the north and Pinnacle for the first time in 2011, and I rode to the top of the Summit from the south for the first time ever!

Wednesday Nov 9, 2011 #

3 PM

Cycling 11:15 [0] 3.0 mi (16.0 mph) +100ft
weight:153.4lbs

Morning 10 mile hike (2050' climbing) with Tracy to Poo Poo point. Rode bullet bike to post office/bank in PM

Tuesday Nov 8, 2011 #

12 PM

Cycling 2:25:00 [2] 39.2 mi (16.2 mph) +2521ft
weight:153.8lbs

Out to Mt. Si and back

Monday Nov 7, 2011 #

Note
rhr:41 weight:153lbs (rest day)

Tired from a lot of mountain biking. Glad it started to rain mid-morning.

Sunday Nov 6, 2011 #

1 PM

MTB hills 1:45:00 [3] 28.0 mi (16.0 mph) +2075ft
weight:153lbs

GR RT. Very crowded trails with bikes and hikers.

GR RT second day in a row

Tuesday Nov 1, 2011 #