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

Training Log Archive: ken

In the 7 days ending Jul 17, 2011:

activity # timemileskm+mload
  Running4 2:39:00 19.73(8:04) 31.75(5:00) 6251.7
  Elliptical2 1:15:018.1
  Stretching6 1:12:00
  Strength3 45:164.5
  Bike1 18:05 3.12(10.3/h) 5.02(16.7/h) 142.2
  Total6 6:09:22 22.85 36.77 7666.5
  [1-5]6 4:57:22
averages - sleep:6.8

«»
1:18
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 17, 2011 #

Note
(injured)

ankle was ok yesterday, but has been hurting at a few random weight-bearing moments today. not obvious which part is actually causing trouble, will try some rest and more thorough stretching.

Saturday Jul 16, 2011 #

1 PM

Bike 7:28 intensity: (5:37 @1) + (1:30 @2) + (21 @3) 1.38 mi (11.1 mph)
ahr:123 max:165 slept:5.5

Running 11:28 intensity: (3:54 @1) + (7:34 @2) 1.18 mi (9:41 / mi)
ahr:130 max:148 shoes: Nimbus 12 #2

Running intervals 37:16 intensity: (21:25 @2) + (15:51 @5) 5.17 mi (7:13 / mi)
ahr:158 max:181 shoes: Nimbus 12 #2

4x800, 4x400, with 400m recovery jogs. felt pretty good, unusually un-humid weather.

Bike 10:37 intensity: (9:40 @1) + (57 @2) 1.74 mi (9.8 mph) +14m
ahr:123 max:137

Stretching 12:00 [0]

Friday Jul 15, 2011 #

12 PM

Strength 17:31 [1]
slept:7.0

Running 35:22 intensity: (10:55 @1) + (24:01 @2) + (26 @3) 4.14 mi (8:33 / mi) +31m 8:21 / mi
ahr:136 max:158 shoes: Nimbus 12 #2

Stretching 11:00 [0]

Thursday Jul 14, 2011 #

11 AM

Elliptical 45:00 intensity: (39:04 @1) + (5:56 @2)
ahr:123 max:135 slept:7.0 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Wednesday Jul 13, 2011 #

11 AM

Strength (core) 9:29 [1]
ahr:101 max:124 slept:6.0

Doing this first today, mostly to avoid getting the mats all sweaty. but maybe also just a good idea. I will probably keep skipping the leg stuff between now and WOC in order to stay looser.
C • Don't do that! 7

Running intervals (treadmill) 40:01 intensity: (28:01 @2) + (12:00 @5) 5.17 mi (7:44 / mi)
ahr:152 max:178 shoes: Nimbus 12 #2

too hot outside for fast running, so first treadmill session in a while. felt ok, ankle was ok too. 1.5% incline, 4x 3/3. I kept the footpod calibration from last time (940), and that seemed good, mostly matching the treadmill readings. check out my speedy cadence, 97!

Stretching 14:00 [0]

Tuesday Jul 12, 2011 #

11 AM

Elliptical 30:01 [1]
ahr:114 max:134 slept:7.5 shoes: Nimbus 12 #2

Stretching 13:00 [0]

Monday Jul 11, 2011 #

11 AM

Running 34:53 intensity: (2:14 @1) + (30:28 @2) + (1:12 @3) + (59 @4) 4.07 mi (8:34 / mi) +31m 8:22 / mi
ahr:145 max:161 slept:8.0 shoes: Nimbus 12 #2

Strength 18:16 [1]

Stretching 10:00 [0]

« Earlier | Later »