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

Training Log: marcitailor

In the last 7 days:

activity # timemileskm+m
  Running7 4:04:21 33.99(7:11) 54.7(4:28)
  Warm up3 1:37:00 8.36(11:36) 13.46(7:12)
  Strength1 1:25:00
  Cool down/stretching4 1:09:26 5.08(13:41) 8.17(8:30)
  Swimming1 1:00:00
  TRX1 1:00:00
  Total8 10:15:47 47.43 76.33
  [1-5]8 9:15:47
averages - sleep:7 rhr:45
«
2:44
0:00
WeThFrSaSuMoTu

Monday Nov 12 #

6 AM

Running long 34:50 [1] 7.9 km (4:25 / km)
ahr:156 max:171 rhr:45 slept:6.5 shoes: Asics Gel FuzeX

Nose bleed last night so didn't have enough sleep :(
4 PM

Running long 44:35 [2] 10.33 km (4:19 / km)
ahr:150 max:176 slept:1.0 shoes: Nike Pegasus 32

Long fartlek run with Bali & Andris. Felt OK after the fast parts, legs were uncomfy in the first half. 7x1min (3.40) [30s(4.10)]

Strength 1:25:00 [1]
shoes: Nike TrainFit

No big deal. WUP with bars
5x(5x FS 45kg, 10x box jump)
3x(deadlift 20kg bar, 5-5x leg lift at wall)
3x(half snatch with 20kg bar)
5x(6-6 pistol squats, 10x jumps 5kg)
5x(20-20s Superman hold, 6x dip, 6x pull-ups, 30-30s side plank with 4kg lift)

Sunday Nov 11 #

12 PM

Warm up warm up/down 30:00 [1] 4.0 km (7:30 / km)
slept:5.0 shoes: Nike Pegasus 32

After a rough night at a cool place, had some troubles with my breakfast so my race was officially cancelled haha

Running intervals 24:00 [4] 4.5 km (5:20 / km)
shoes: Nike Pegasus 32

Helping Bali and Andris.

Cool down/stretching warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Nike Pegasus 32

Swimming 1:00:00 [0]

Saturday Nov 10 #

4 PM

Running long 40:13 [1] 9.34 km (4:18 / km)
ahr:145 max:159 rhr:45 slept:8.0 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel FuzeX

Friday Nov 9 #

4 PM

Warm up warm up/down 47:00 [1] 6.4 km (7:21 / km)
ahr:147 max:163 slept:7.0 shoes: Nike Pegasus 32

6k, stretching and the basics.

Running intervals 21:00 [4] 3.59 km (5:51 / km)
ahr:147 max:172 shoes: Nike Pegasus 32

Cool stuff, got the muscles struggle a bit. 4x430m (200m changed-legged jumps, 200 running to 33-35) laps: 76;75;75;72
4x400 easy to 1.20 [30s]

Cool down/stretching warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Nike Pegasus 32

Thursday Nov 8 #

6 AM

Running long 46:05 [1] 10.02 km (4:36 / km)
ahr:155 max:170 rhr:45 slept:7.5 shoes: Asics Gel FuzeX

5 PM

TRX 1:00:00 [3]
ahr:115 max:156 shoes: Nike TrainFit

Wednesday Nov 7 #

4 PM

Warm up warm up/down 20:00 [1] 3.06 km (6:32 / km)
ahr:148 max:162 shoes: Nike Pegasus 32

Easy jog out to Oxigen, 5min stretching.

Running intervals 33:38 [4] 9.02 km (3:44 / km)
ahr:165 max:178 shoes: Nike Pegasus 32

5x(1000 to 3.20-30 and 1000 to 4.00) Fartlek run with Andris. Felt OK all the way, the pace was there :) Times: 3.25;3.25;3.30;3.20;3.13 Looking forward for more trainings like this one!

Cool down/stretching warm up/down 19:26 [1] 3.97 km (4:54 / km)
ahr:153 max:177 shoes: Nike Pegasus 32

Jog back to the pits.

Cool down/stretching warm up/down 15:00 [1] 0.4 km (37:30 / km)
shoes: Nike Pegasus 32

« Earlier

Recent Comments

more...

Reports

Search Log

 

Flag Counter


Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

Week
Ending
Training hours by activity
0123456789101112
13
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

Week
Ending
Training kilometers by activity
0102030405060708090
100
Nov 18
Nov 11
Nov 4
Oct 28
Oct 21

all weeks | months | years | as calendar