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

Training Log Archive: itsmartin

In the 30 days ending Apr 30, 2017:

activity # timemileskm+ft
  Cycling33 36:31:27 489.24(4:29) 787.36(2:47) 22255
  Strengthening11 6:30:00
  Running5 4:06:13 17.65(13:57) 28.41(8:40) 5587
  Walking10 3:26:38 11.69(17:41) 18.81(10:59) 906
  Crosstrain1 1:00:00 7.5(8:00) 12.07(4:58)
  Total60 51:34:18 526.09 846.65 28748
  [1-5]60 47:34:24
averages - weight:189.3lbs

«»
5:47
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Apr 30, 2017 #

Note
weight:189lbs

8 AM

Cycling 5:47:29 intensity: (1:47:53 @0) + (1:25:26 @1) + (1:43:14 @2) + (50:06 @3) + (50 @4) 77.31 mi (4:30 / mi) +4129ft 4:17 / mi
ahr:109 max:148 (injured) shoes: Niner RLT 9

around Lake WA the hilly way

Saturday Apr 29, 2017 #

Note
weight:189lbs

6 AM

Running (Stairs) 1:04:49 intensity: (9:51 @0) + (12:54 @1) + (8:13 @2) + (19:48 @3) + (14:03 @4) 2.56 mi (25:22 / mi) +2582ft 12:58 / mi
ahr:125 max:155 (injured) shoes: Topo Ultrafly #1

Howe Street stairs
8 AM

Cycling 1:35:09 [2] 15.87 mi (6:00 / mi) +1283ft 5:34 / mi
(injured) shoes: Ventana El Conquistador 29er

urban MTB w/Shelley

Friday Apr 28, 2017 #

Note
weight:191lbs

7 AM

Cycling (Trainer) 48:53 [3] 11.4 mi (4:17 / mi)
(injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Did some intervals with Shelley today, 2 min on, 2 min off.
5 PM

Running 54:20 intensity: (3:20 @0) + (27:48 @3) + (12:44 @4) + (10:28 @5) 6.29 mi (8:38 / mi) +542ft 7:59 / mi
ahr:146 max:167 (injured) shoes: Topo Ultrafly #1

neighborhood loop

I felt AWKWORD, and SLOW, and my heart rate was SKY HIGH but it was my first outdoor run in 11 weeks so there. And yeah, it was NOT comfortable.

Thursday Apr 27, 2017 #

Note
weight:188lbs

5 AM

Running (Treadmill) 35:06 [3] 3.9 mi (9:00 / mi)
ahr:134 max:148 (injured) shoes: Topo Ultrafly #1

treadmill run

2% incline

5 min @ 11:00
5 min @ 10:00
20 min @ 9:00

Leg is pretty "sore" but it does not "hurt".
7 AM

Cycling (Commute) 27:32 [2] 5.8 mi (4:45 / mi) +298ft 4:32 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 27:06 [2] 6.04 mi (4:29 / mi) +382ft 4:14 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home

Wednesday Apr 26, 2017 #

5 AM

Running (Stairs) 1:01:14 intensity: (11:57 @0) + (11:36 @1) + (6:20 @2) + (14:16 @3) + (15:33 @4) + (1:32 @5) 2.4 mi (25:29 / mi) +2463ft 12:56 / mi
ahr:126 max:161 (injured) shoes: Topo Ultrafly #1

Howe Street stairs
7 AM

Cycling (Commute) 24:45 [2] 5.8 mi (4:16 / mi) +297ft 4:04 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 25:38 [2] 5.45 mi (4:42 / mi) +338ft 4:27 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home
5 PM

Cycling (Trainer) 48:27 [3] 11.6 mi (4:11 / mi)
ahr:121 max:144 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Tuesday Apr 25, 2017 #

5 AM

Running (Treadmill) 30:44 [1] 2.5 mi (12:18 / mi)
(injured) shoes: Topo Ultrafly #1

treadmill run

Oh man, 12:00 pace and my leg is still ouch, ouch, ouch.
7 AM

Cycling (Commute) 41:29 [2] 7.8 mi (5:19 / mi)
(injured) shoes: Raleigh Mojave 8.0

commute to work
2 PM

Cycling (Commute) 39:07 [3] 7.6 mi (5:09 / mi)
(injured) shoes: Raleigh Mojave 8.0

commute home

Saturday Apr 22, 2017 #

7 AM

Crosstrain (Elliptical) 1:00:00 [3] 7.5 mi (8:00 / mi)
(injured) shoes: Topo Magnifly

Elliptical Trainer

Somehow I managed to last one hour. My leg did not hurt.

Friday Apr 21, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights
8 AM

Walking (Commute) 28:08 [1] 1.27 mi (22:07 / mi) +205ft 19:11 / mi
(injured) shoes: Sneakers

walk to Link Light Rail

Thursday Apr 20, 2017 #

5 AM

Strengthening (Core) 45:00 [3]
(injured) shoes: Sneakers

usual core routine
7 AM

Cycling (Commute) 26:17 [2] 5.81 mi (4:32 / mi) +289ft 4:19 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
2 PM

Cycling (Commute) 23:27 [2] 4.41 mi (5:19 / mi) +409ft 4:53 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home part 1
5 PM

Cycling (Commute) 11:09 [1] 2.64 mi (4:14 / mi) +130ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home part 2

Wednesday Apr 19, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights
6 AM

Cycling (Trainer) 47:26 [3] 11.4 mi (4:10 / mi)
(injured) shoes: Ventana El Conquistador 29er

tandem trainer
5 PM

Walking (Commute) 20:32 [1] 1.37 mi (14:58 / mi) +36ft 14:36 / mi
(injured) shoes: Sneakers

walk home from bus

Tuesday Apr 18, 2017 #

5 AM

Strengthening (Core) 45:00 [3]
(injured) shoes: Sneakers

usual core routine

Monday Apr 17, 2017 #

7 AM

Cycling (Commute) 30:03 [2] 6.19 mi (4:51 / mi) +402ft 4:34 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work
3 PM

Cycling (Commute) 22:38 [2] 4.41 mi (5:08 / mi) +413ft 4:43 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home part 1
4 PM

Cycling (Commute) 11:54 [1] 2.64 mi (4:30 / mi) +123ft 4:19 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home part 2
5 PM

Cycling (Trainer) 50:21 [2] 11.7 mi (4:18 / mi)
ahr:122 max:139 (injured) shoes: Ventana El Conquistador 29er

tandem trainer

Sunday Apr 16, 2017 #

9 AM

Cycling 1:16:15 [2] 13.21 mi (5:46 / mi) +1106ft 5:21 / mi
(injured) shoes: Ventana El Conquistador 29er

urban MTB w/Shelley

Saturday Apr 15, 2017 #

9 AM

Cycling 1:15:35 [2] 15.51 mi (4:52 / mi) +1061ft 4:35 / mi
(injured) shoes: Raleigh Mojave 8.0

dropping off our tax return
10 AM

Cycling (Trainer) 45:18 [2] 10.6 mi (4:16 / mi)
ahr:117 max:135 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Friday Apr 14, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights
7 AM

Cycling (Commute) 25:33 [2] 5.83 mi (4:23 / mi) +305ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0

commute to work

My first bicycle commute since I fractured my leg! It can finally (sort of) deal with a single speed on hills.
5 PM

Cycling (Commute) 1:02:41 [2] 10.07 mi (6:13 / mi) +664ft 5:51 / mi
(injured) shoes: Raleigh Mojave 8.0

commute home

Thursday Apr 13, 2017 #

6 PM

Walking (Commute) 22:00 [1] 1.31 mi (16:50 / mi) +12ft 16:41 / mi
(injured) shoes: Sneakers

walk home from bus

Wednesday Apr 12, 2017 #

5 AM

Strengthening (Core) 30:00 [3]
(injured) shoes: Sneakers

random ab exercises

Tuesday Apr 11, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights
12 PM

Cycling 1:18:41 intensity: (20:05 @0) + (25:45 @1) + (29:45 @2) + (3:06 @3) 17.71 mi (4:27 / mi) +877ft 4:15 / mi
ahr:109 max:128 (injured) shoes: Ventana El Conquistador 29er

around Mercer Island w/Shelley

Monday Apr 10, 2017 #

7 AM

Walking (Commute) 18:46 [1] 1.01 mi (18:36 / mi) +198ft 15:41 / mi
(injured) shoes: Sneakers

walk to bus
11 AM

Walking (Commute) 18:55 [1] 1.03 mi (18:24 / mi) +136ft 16:21 / mi
(injured) shoes: Sneakers

walk home from bus
3 PM

Cycling (Trainer) 51:00 [2] 11.5 mi (4:26 / mi)
ahr:118 max:135 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Sunday Apr 9, 2017 #

8 AM

Cycling 3:38:15 intensity: (16:23 @0) + (9:36 @1) + (25:50 @2) + (2:16:49 @3) + (27:55 @4) + (1:42 @5) 61.87 mi (3:32 / mi) +3048ft 3:22 / mi
ahr:131 max:163 (injured) shoes: Niner RLT 9

Tiger Mt w/John

My first "faster" ride! And my leg is feeling better out of the saddle finally, still not 100% tho.
2 PM

Cycling 55:59 [2] 17.88 mi (3:08 / mi) +877ft 3:00 / mi
(injured) shoes: Co-Motion Robusta

Mercer Island w/Jeff

Tandem shakedown ride. It appears we are a pretty compatable tandem pair! Nice.

Saturday Apr 8, 2017 #

9 AM

Cycling (Trainer) 48:06 [3] 10.9 mi (4:25 / mi)
ahr:126 max:141 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Friday Apr 7, 2017 #

5 AM

Strengthening (Core) 45:00 [3]
(injured) shoes: Sneakers

usual core routine
5 PM

Walking (Commute) 19:52 [1] 1.18 mi (16:53 / mi) +38ft 16:23 / mi
(injured) shoes: Sneakers

walk home from bus

Thursday Apr 6, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights

I'm finally past the sore stage.
5 PM

Walking (Commute) 20:03 [1] 1.19 mi (16:54 / mi) +33ft 16:28 / mi
(injured) shoes: Sneakers

walk home from bus
6 PM

Cycling (Trainer) 47:39 [3] 11.4 mi (4:11 / mi)
ahr:119 max:136 (injured) shoes: Ventana El Conquistador 29er

tandem on a trainer

Wednesday Apr 5, 2017 #

5 AM

Strengthening (Core) 45:00 [3]
(injured) shoes: Sneakers

usual core routine
12 PM

Cycling (Trainer) 30:27 [3] 10.0 mi (3:03 / mi)
ahr:130 max:168 (injured) shoes: Expresso exercise bicycle

Outlaw Rock

Really pushed it! Started kinda quick and kept on it. Highest heart rate in ages! It felt okay. :)
5 PM

Walking (Commute) 20:25 [1] 1.17 mi (17:31 / mi) +37ft 17:00 / mi
(injured) shoes: Sneakers

walk home from bus

Tuesday Apr 4, 2017 #

5 AM

Strengthening (Legs) 30:00 [3]
(injured) shoes: Topo Magnifly

lunges, step-ups, leg weights
7 AM

Walking (Commute) 18:51 [1] 1.02 mi (18:31 / mi) +176ft 15:55 / mi
(injured) shoes: Sneakers

walk to bus
5 PM

Walking (Commute) 19:06 [1] 1.16 mi (16:32 / mi) +34ft 16:05 / mi
(injured) shoes: Sneakers

walk home from bus

Monday Apr 3, 2017 #

12 PM

Cycling 1:14:25 [1] 7.34 mi (10:08 / mi) +708ft 9:17 / mi
(injured) shoes: Ventana El Conquistador 29er

Tokul West w/Shelley

Our skills need a MAJOR brush-up.

Sunday Apr 2, 2017 #

9 AM

Cycling 1:23:55 intensity: (31:32 @0) + (18:08 @1) + (25:05 @2) + (9:10 @3) 16.65 mi (5:02 / mi) +1225ft 4:43 / mi
ahr:107 max:135 (injured) shoes: Ventana El Conquistador 29er

urban MTB ride w/Shelley

Saturday Apr 1, 2017 #

10 AM

Cycling 4:28:48 intensity: (38:53 @0) + (38:33 @1) + (1:09:01 @2) + (1:55:20 @3) + (7:01 @4) 64.88 mi (4:09 / mi) +3891ft 3:55 / mi
ahr:121 max:153 (injured) shoes: Niner RLT 9

around Lake WA with some detours

Brilliant afternoon!

« Earlier | Later »