Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willisnot

In the 1 days ending Aug 22, 2006:

activity

time

miles

MTB

1:45:00

16.0

(6:34)

25.75

(4:05)

Run

50:00

6.0

(8:20)

9.66

(5:11)

Total

2:35:00

22.0

(7:03)

35.41

(4:23)

averages - weight:160lbs

2:35

0:00

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Tuesday Aug 22, 2006 #

Run 50:00 [3] 6.0 mi (8:20 / mi) +35m 8:11 / mi
(injured) shoes: Montrail Hardrock 1

GG Park with lite hills - post ride work out

MTB tempo (High Cadence Training) 1:45:00 [4] 16.0 mi (6:34 / mi) +30m 6:31 / mi
ahr:120 max:145 weight:160lbs shoes: Mtn Bike: Specialized Stumpjum

warmup:
12min long flat
6X1.5min >90rpm
Main:
1X3min >100rpm w/:30 to 1:10 rest
5X4min >100rpm w/:30 to 1:10 rest
warmdown
15min easy slightly elevated

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