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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goodjoss

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Bike4 17:20:00 279.0(16.1/h) 449.01(25.9/h)
  run13 13:37:37 87.87(9:18) 141.41(5:47)
  swim7 5:12:40 509.17(37) 819.43(23)
  trainer5 4:30:00 93.5(2:53) 150.47(1:48)
  weight training1 40:00
  Total20 41:20:17 969.54 1560.33

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Saturday Jun 29, 2013 #

weight training 40:00 [3]

Sunday Jun 23, 2013 #

Event: Ironman
 

swim race 1:22:40 [3] 2.4 mi (34:27 / mi)

Had some major sighting issues
Felt strong through swim and with better sighting could have gone 115 easily

Bike race 6:44:00 [3] 112.0 mi (16.6 mph)

Felt decent on bike and carbo pro helped with nutrition.
3 stops overall and tried to push on downhill.
Still need to focus on speed to get to 540

run race 4:42:00 [3] 26.2 mi (10:46 / mi)
shoes: Wave elixer16

Felt good on run after 3 miles.
Walked hills and station to station after mile 10.
Got a good burst at mile 15
Used carbo pro 2 gels and water as nutrition
Last 3 miles at 9 minute pace
If watch had not malfunctioned in bike could have paced better and beaten 13

Saturday Jun 22, 2013 #

swim 10:00 [3] 500.0 mi (1 / mi)

At course

Friday Jun 21, 2013 #

run 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Wave elixer16

Easy run w pick ups

Wednesday Jun 19, 2013 #

run 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Wave elixer16

easy run with good stretch

Tuesday Jun 18, 2013 #

swim 35:00 [3] 1.6 km (21:52 / km)

200 wu
2x600 build
4x50 fast

trainer 40:00 [3] 17.0 mi (2:21 / mi)

Sunday Jun 16, 2013 #

run 45:00 [3] 5.5 mi (8:11 / mi)
shoes: Wave elixer16

Z2
8xz1 mixed in

Saturday Jun 15, 2013 #

Bike 1:30:00 [3] 22.0 mi (14.7 mph)

run 20:00 [3] 2.25 mi (8:53 / mi)
shoes: Wave elixer16

Friday Jun 14, 2013 #

swim 45:00 [3] 2.2 km (20:27 / km)

200 wu
800 steady
4x100 build
800 build to z4

run 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Wave elixer16

Thursday Jun 13, 2013 #

trainer 45:00 [3] 17.5 mi (2:34 / mi)

90 rpm

Wednesday Jun 12, 2013 #

run 37:00 [3] 4.75 mi (7:47 / mi)

Z2
2x4 min z4

Tuesday Jun 11, 2013 #

swim 45:00 [3] 2.3 km (19:34 / km)

200 wu
4x500 build

trainer 50:00 [3] 13.0 mi (3:51 / mi)

Sunday Jun 9, 2013 #

run 1:37:00 [3] 10.8 mi (8:59 / mi)
shoes: Wave elixer16

Saturday Jun 8, 2013 #

Bike 3:36:00 [3] 60.0 mi (16.7 mph)

Z2
2x15 min z3

run 22:00 [3] 2.5 mi (8:48 / mi)
shoes: Wave elixer16

Brick

Friday Jun 7, 2013 #

swim 50:00 [3] 2.5 km (20:00 / km)

300 wu
4x 50 fast
2x1k

run 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Wave elixer16

Z1 z2

Thursday Jun 6, 2013 #

trainer 1:00:00 [3] 18.0 mi (3:20 / mi)

90 rpm

Wednesday Jun 5, 2013 #

swim 45:00 [3] 2.3 km (19:34 / km)

200 wu
4x500 steady

run 34:00 [3] 4.1 mi (8:18 / mi)
shoes: Wave elixer16

Z2
W3x3 z4

Tuesday Jun 4, 2013 #

trainer 1:15:00 [3] 28.0 mi (2:41 / mi)

Hills on trainer

Sunday Jun 2, 2013 #

run 2:37:37 [3] 17.75 mi (8:53 / mi)
shoes: Wave elixer16

Last long run before race.
1 gel not good
Carbo pro and water

Saturday Jun 1, 2013 #

Bike 5:30:00 [3] 85.0 mi (15.5 mph)

Longest outside bike before race
Do both water and carbopro!!!

run 23:00 [3] 2.52 mi (9:08 / mi)
shoes: Wave elixer16

Brick

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