Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Jun 30, 2003:

activity	#	time	miles	km	+m
cardio	9	6:10:00
biking	7	4:16:00	32.2	51.82
running	9	3:53:00	8.0	12.88
weight training	7	3:00:00
swimming	4	2:24:00
aerobic	4	2:00:00
orienteering	2	1:40:49	4.5	7.24
Total	26	23:23:49	44.7	71.94

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Monday Jun 30, 2003 #

biking 45:00 [3] 16.2 mi (2:47 / mi)

Sunday Jun 29, 2003 #

running 20:00 [3]

Warm-up

orienteering 31:18 [5]

First leg of the relays..bumbled at bit at a few points; probably lost almost a minute total.

Saturday Jun 28, 2003 #

running 10:00 [2]

Warm-up

orienteering 1:09:31 [4] 7.24 km (9:36 / km)

Lost lime at #4, #10, and #13.

Thursday Jun 26, 2003 #

swimming 25:00 [3]

Wednesday Jun 25, 2003 #

weight training 45:00 [4]

with Andy ~ morning.

Tuesday Jun 24, 2003 #

running 30:00 [3]

Damn humid today. Good heat training. Hip hurting a bit again.

Monday Jun 23, 2003 #

cardio 35:00 [3]

biking 20:00 [4]

weight training 20:00 [3]

Arms

Sunday Jun 22, 2003 #

running 42:00 [4]

Tempo run

Saturday Jun 21, 2003 #

biking 45:00 [4]

aerobic 15:00 [3]

Abs

Friday Jun 20, 2003 #

running 10:00 [2]

Warm up

cardio 25:00 [4]

Stairs, sprints, etc.

weight training 20:00 [4]

Arms and back

aerobic 15:00 [3]

Core work

Thursday Jun 19, 2003 #

swimming 40:00 [4]

Tuesday Jun 17, 2003 #

aerobic 30:00 [3]

Abs

biking 31:00 [4]

weight training 15:00 [3]

Arms, adductors, abductors

Monday Jun 16, 2003 #

running 1:03:00 [4] 8.0 mi (7:52 / mi)

Along the charles with Jeff...
Felt a little tired but okay.

Sunday Jun 15, 2003 #

cardio 45:00 [3]

Kayaking (sea this time)...

Friday Jun 13, 2003 #

cardio 1:00:00 [4]

Circuit class: stairs, sprints, hill-climbers, etc. plus squats, arms (tris, lats, shoulders)and abductor/adductor lunges.

Still feeling sick

Thursday Jun 12, 2003 #

biking 40:00 [3]

running 20:00 [4]

Uphill tempo run

Wednesday Jun 11, 2003 #

swimming 34:00 [3]

Aqua-jogging with warm-up and cool-dwon

Tuesday Jun 10, 2003 #

cardio 50:00 [4]

Kayaking

aerobic 1:00:00 [2]

Pilates ~ feeling sick (congestion and nausea)

Monday Jun 9, 2003 #

running 33:00 [3]

A bit humid, and a bit tired.

Sunday Jun 8, 2003 #

cardio (Kayaking) 45:00 [3]

Friday Jun 6, 2003 #

cardio 1:00:00 [4]

Class with Andy and Marianne...including stairs, jumprope, weights, bounding, etc.

Thursday Jun 5, 2003 #

running 5:00 [3]

Warm-up

cardio 30:00 [4]

weight training 30:00 [4]

Wednesday Jun 4, 2003 #

swimming 45:00 [4]

20 minutes of laps, 20 minutes of aquajogging, 5 minutes cool down (kickboard).

Tuesday Jun 3, 2003 #

biking 30:00 [3]

Real biking, like on the bike paths and stuff. Cool. Even got to wear my new bike helmet. Joy.

Monday Jun 2, 2003 #

biking 45:00 [4] 16.0 mi (2:49 / mi)

weight training 10:00 [3]

Legs

Sunday Jun 1, 2003 #

cardio 20:00 [4]

Stair-mill

weight training 40:00 [3]

Arms and shoulders

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