Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goodjoss

In the 7 days ending Sep 8, 2013:

activity

time

miles

+ft

Bike

2:55:00

45.5

(15.6/h)

73.22

(25.1/h)

trainer

2:22:00

44.0

(3:14)

70.81

(2:00)

run

2:20:00

16.35

(8:34)

26.31

(5:19)

swim

2:00:00

3.39

(35:26)

5.45

(22:01)

Total

9:37:00

109.24

(5:17)

175.8

(3:17)

2:55

0:00

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Sunday Sep 8, 2013 #

swim 40:00 [3] 1.85 km (21:37 / km)

250 wu
3x400
100 fast
150 pull
50 fast

run 1:10:00 [3] 8.3 mi (8:26 / mi)
shoes: Mizuno sayonara

Z2 on indoor trainer.

Saturday Sep 7, 2013 #

Bike 2:55:00 [3] 45.5 mi (15.6 mph)

Friday Sep 6, 2013 #

swim 35:00 [3] 1.5 km (23:20 / km)

300 wu
4x50 fast
1k straight

run 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Mizuno sayonara

Hills

Thursday Sep 5, 2013 #

swim 45:00 [3] 2.1 km (21:26 / km)

200 wu
1k 19 min
6x50 fast
3x200 even

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

90 rpm

Wednesday Sep 4, 2013 #

run 40:00 [3] 4.55 mi (8:47 / mi)
shoes: Mizuno sayonara

3 min z 1
1 min z3
Hummus very tight

Tuesday Sep 3, 2013 #

trainer 50:00 [3] 17.0 mi (2:56 / mi)

Half hour at 22 mph

Monday Sep 2, 2013 #

trainer 32:00 [3] 9.0 mi (3:33 / mi)

Easy spon

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