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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goodjoss

In the 31 days ending Jul 31, 2014:

activity # timemileskm+ft
  Bike9 21:25:00 322.0 518.21 5500
  run11 15:16:00 86.55(10:35) 139.29(6:35)
  swim12 7:36:47 13.48(33:54) 21.69(21:04)
  trainer3 2:40:00 55.0(2:55) 88.51(1:48)
  weight training4 1:20:00
  Trigger point stretch4 45:00 1.5 2.41
  Total27 49:02:47 478.53 770.11 5500

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Thursday Jul 31, 2014 #

swim 20:00 [3] 0.75 km (26:40 / km)

Slow

Sunday Jul 27, 2014 #

Event: Ironman Canada
 

swim 1:23:47 [3] 2.4 mi (34:55 / mi)

Actually felt pretty good on the swim. Minimal sighting and he water was 65 and perfect. I did try and take it very easy and was not ultra tired but was aiming for 115 so disappointing.

Bike 7:15:00 [3] 112.0 mi (15.4 mph)

What a day. Heat got to 81 and got uncontrollable leg cramps at mile 90 right before the mountain climbs. Had to literally get off my bike and walk it up every hill and coast down the other side. On the 40 mile flat section averaged 19mph so was on track for 615

run 5:58:00 [3] 26.2 mi (13:40 / mi)

Walked pretty much the entire run course. This was a combination of being so upset at time but also legs and cramps were killing. Grounded through it though for number 6 and though I did not hit goal of sub 12 did finish!!

Saturday Jul 26, 2014 #

swim 15:00 [3] 0.75 km (20:00 / km)

Easy swim in lake

Friday Jul 25, 2014 #

Bike 25:00 [3]

Easy spin on bike at gym and stretch

Tuesday Jul 22, 2014 #

Bike 55:00 [3] 16.0 mi (17.5 mph)

Easy z1/2

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

Easy brick

Monday Jul 21, 2014 #

swim 25:00 [3] 1.2 km (20:50 / km)

First 1k in 815

Sunday Jul 20, 2014 #

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

Z2 w 4 marathon pace 1 min 10k pace

Trigger point stretch 10:00 [3]

All stretch.

Saturday Jul 19, 2014 #

Bike 1:40:00 [3] 25.0 mi (15.0 mph)

run 14:00 [3] 1.75 mi (8:00 / mi)

Brick

Friday Jul 18, 2014 #

swim 20:00 [3] 1.0 km (20:00 / km)

Was trying to do more but time and shoulder said rest

Thursday Jul 17, 2014 #

trainer 45:00 [3] 14.0 mi (3:13 / mi)

Z1 2

Trigger point stretch 15:00 [3]

Wednesday Jul 16, 2014 #

run 50:00 [3] 5.5 mi (9:05 / mi)

W 4x4 min z3

Tuesday Jul 15, 2014 #

trainer 1:00:00 [3] 20.0 mi (3:00 / mi)

Intervals

swim 25:00 [3] 1.2 km (20:50 / km)

Various

Monday Jul 14, 2014 #

weight training 30:00 [3]

Core stretch

Sunday Jul 13, 2014 #

run 1:36:00 [3] 10.25 mi (9:22 / mi)

9/1 run walk

Saturday Jul 12, 2014 #

Bike 2:25:00 [3] 35.0 mi (14.5 mph)

run 28:00 [3] 3.0 mi (9:20 / mi)

Brick run

Friday Jul 11, 2014 #

swim 38:00 [3] 2.0 km (19:00 / km)

Straight swim

Thursday Jul 10, 2014 #

Bike 58:00 [3] 21.0 mi (21.7 mph)

90 rpm z2

swim 50:00 [3] 2.0 km (25:00 / km)

300 wu
10x50 drill swim kick
10x100 1:40 20 sec rest
200 cd

Wednesday Jul 9, 2014 #

run 40:00 [3] 4.7 mi (8:31 / mi)

4/3/2/1 at 10k pace rest z2

Trigger point stretch 10:00 [3]

Legs

Tuesday Jul 8, 2014 #

Bike 1:05:00 [3] 22.0 mi (20.3 mph)

Intervals

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

1k straight
500 straight

Trigger point stretch 10:00 [3] 1.5 mi (6:40 / mi)

Short bricj

Monday Jul 7, 2014 #

weight training 20:00 [3]

Core

Sunday Jul 6, 2014 #

run 2:27:00 [3] 14.5 mi (10:08 / mi)

Longest run
Did 9 run 1 min wAlk
Cannot get to taper soon enough so tired....

Saturday Jul 5, 2014 #

Bike 5:30:00 [3] 70.0 mi (12.7 mph) +5500ft

Over Pete's mountain
Up parrot mt road towards bald peak.
Back from sherwood to wilsonville over Ladd rd
Brutal climbing felt like I was sprinting the hills were so steep had to stop more than once

run 46:00 [3] 4.8 mi (9:35 / mi)

9 run 1 walk
83 degrees so super hot

Friday Jul 4, 2014 #

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

Straight swim
Very loose after adjustment on back yesterday

weight training 15:00 [3]

Core

Thursday Jul 3, 2014 #

Bike 1:12:00 [3] 21.0 mi (17.5 mph)

90 rpm

swim 1:00:00 [3] 2.5 km (24:00 / km)

2x1k
500 drill

Wednesday Jul 2, 2014 #

run 1:12:00 [3] 8.1 mi (8:53 / mi)

Z2 w 2 3 mile intervals at. 730 pace

weight training 15:00 [3]

Core

Tuesday Jul 1, 2014 #

trainer 55:00 [3] 21.0 mi (2:37 / mi)

Intervals
6 AM

swim 50:00 [3] 2.25 km (22:13 / km)

250 wu
4x25 breakout
10x200
50 kick

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