Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trav

In the 7 days ending May 23, 2021:

activity

time

miles

run

3:42:21

19.86

(11:12)

31.96

(6:57)

Gym

2:45:00

Crossfit

2:30:00

Total

8:57:21

19.86

31.96

1:43

0:00

» now

Sunday May 23, 2021 #

run 50:00 [3] 7.48 km (6:41 / km)
shoes: ON Cloudventure

A bit of a faster go this morning. Good swims for Rox

Gym 15:00 [3]

calf hab

Saturday May 22, 2021 #

run 1:18:52 [3] 9.46 km (8:20 / km)
shoes: ON Cloudventure

First steamer run through the Valley with Robin. Had to re-acquaint Roxy with all her old swimmin’ holes.

58th birthday workout
10 burpees
10 toes to bar
10 burpees
10 wallballs
10 burpees
10 thrusters
10 burpees
10 push presses
10 burpees
8 pull ups
8 burpees

and then 2-4 bicep curls with the three gym members in attendance naming a beer for each curl.

Gym 40:00 [3]

Olympic lifting

Thursday May 20, 2021 #

run 43:00 [3] 6.9 km (6:14 / km)
shoes: ON Cloudventure Peak

6 x 2 minutes all out with 90 seconds in between. All systems go. Felt smooth and bouncy. Encouraged for the 5k TT.

C • TT 4

Gym 1:00:00 [3]

Giving myself a full hour. Combined yesterday and today and did the ground work around the Jungle Gym. Gotta make it all nice a purdy for Balogna's birthday workout tomorrow.

Wednesday May 19, 2021 #

Crossfit 45:00 [3]

Shorter, but intense, WoD. And a new dog spectator! Ollie has joined the fun.

Tuesday May 18, 2021 #

run 50:29 [3] 8.12 km (6:13 / km)
shoes: ON Cloudventure

7 minute tempo times 3.

Gym 25:00 [3]

Overhead and upper body strengthening

Monday May 17, 2021 #

Crossfit 1:00:00 [3]

Super workout with Mike and the full gym membership.

Shoulder work and pullup drills then the WoD

five times
sprint to Helen Head
12 DB deadlifts
9 DB cleans
6 DB OH presses
3 Devils presses
2 minutes rest

I tried to sneak in 30 pound DBs, but Coach Mike, who sees all, forced the 35s on me. The Devil's presses were the killer.