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Training Log Archive: itsmartin

In the 7 days ending Aug 29, 2015:

activity # timemileskm+ft
  Cycling6 4:11:02 57.87(4:20) 93.14(2:42) 3120
  Strengthening2 1:30:00
  Running1 1:11:14 9.15(7:47) 14.73(4:50) 235
  Total9 6:52:16 67.02 107.86 3355
  [1-5]9 6:51:14
averages - sleep:8.1 rhr:46 weight:180lbs

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Saturday Aug 29, 2015 #

5 AM

Note
rhr:48 slept:8.0

Friday Aug 28, 2015 #

6 AM

Note
rhr:49 slept:6.5

Thursday Aug 27, 2015 #

4 AM

Note
rhr:46 slept:6.5

7 AM

Cycling (Commute) 24:52 [1] 5.89 mi (4:13 / mi) +371ft 3:59 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 1:14:00 [2] 17.42 mi (4:15 / mi) +903ft 4:03 / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Aug 26, 2015 #

4 AM

Note
rhr:46 slept:6.25

5 AM

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

hips + core + ankle

hip cables: straight & 45 degrees
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 60 each side
wobble disk: 3 min each leg
8 AM

Cycling (Commute) 24:26 [1] 5.93 mi (4:07 / mi) +362ft 3:54 / mi
shoes: Raleigh Mojave 8.0

commute to work
12 PM

Running 1:11:14 intensity: (1:02 @0) + (1:57 @1) + (13:03 @2) + (36:46 @3) + (18:26 @4) 9.15 mi (7:47 / mi) +235ft 7:36 / mi
ahr:137 max:155 weight:180lbs shoes: Brooks Glycerin 12 #1

Lake Union lunch run

My HR numbers are right on! I was hoping to go a tad faster toward the end but this speed was enough of an effort for me today it seems. At least I sped up and didn't slow down.
5 PM

Cycling (Commute) 1:07:52 [2] 15.06 mi (4:30 / mi) +474ft 4:23 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Aug 25, 2015 #

4 AM

Note
rhr:42 slept:7.0

Note
rhr:42 slept:7.0

Monday Aug 24, 2015 #

4 AM

Note
rhr:48 slept:7.25

5 AM

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

hips + core + ankle

hip cables: straight & 45 degrees
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 60 each side
wobble disk: 3 min each leg
7 AM

Cycling (Commute) 24:32 [1] 5.9 mi (4:09 / mi) +360ft 3:56 / mi
shoes: Raleigh Mojave 8.0

commute to work
2 PM

Cycling (Commute) 35:20 [1] 7.67 mi (4:36 / mi) +650ft 4:16 / mi
shoes: Raleigh Mojave 8.0

commute home

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