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

Training Log Archive: BP

In the 7 days ending Feb 15, 2014:

activity # timemileskm+m
  Strength4 2:45:00
  Walking5 2:09:00 9.07(14:13) 14.6(8:50)
  Massage1 1:00:00
  Running3 55:30 7.71(7:12) 12.4(4:29) 50
  Stretching4 32:00
  Snowshoe1 27:06 1.86(14:32) 3.0(9:02) 50
  Jogging1 23:00 2.49(9:15) 4.0(5:45) 40
  Spin1 20:45 6.21(3:20) 10.0(2:05)
  Erging1 10:00 1.4(7:09) 2.25(4:27)
  Total7 8:42:21 28.74 46.25 140
  [1-5]7 7:42:21

«»
1:48
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 15, 2014 #

Strength 1:20:00 [2]

Unloading, carrying and stacking 700# cedar logs; building a sauna- so really embracing Nordic culture! Felt like a few dozen squats with weight.
C • sauna? 7

Snowshoe 27:06 [2] 3.0 km (9:02 / km) +50m 8:20 / km

About an inch of fresh snow- ran out of time to wax skis, so headed for a snow shoe in the woods back into the park. Several other folk out doing the same thing, temps being mild at 20F.

Friday Feb 14, 2014 #

Walking 28:00 [1] 3.0 km (9:20 / km)
(rest day)

LT break , sunny but cold (still!)

Strength 15:00 [2]

Ice breaking and shoveling.

Thursday Feb 13, 2014 #

Erging warm up/down 10:00 [2] 2.25 km (4:27 / km)

Easy warm up.

Strength 1:00:00 [3]

Superset rotations
Back Squat 3x10
Squat Jumps 3x10 each
Deadbug 3x20

Chin Up 3x10
Med Ball Slam 3x10
Plank Abduction 3x10 each

Front Lunge 3x10 each
SLRDL Bosu 3x10 each
Bird Dog Internal Rotation 3x10 each

Inverted Row 3x10
Internal Rotation 3x10 each
Russian Twist 3x10 each heavy

Stretching 10:00 [1]

Legs with roller and hip drills

Wednesday Feb 12, 2014 #

Walking 17:00 [1] 2.0 km (8:30 / km)

Balmy 22F - no gloves.

Massage 1:00:00 [0]

Monthly therapeutic tune up. Tight quads, all else OK.

Jogging warm up/down (Treadmill) 23:00 [2] 4.0 km (5:45 / km) +40m 5:29 / km

Before and after intervals. 4x100m strides included.

Running intervals (Treadmill) 3:07 intensity: (1:37 @3) + (1:30 @4) 1.0 km (3:07 / km) +10m 2:58 / km

5x200m with tread at max (12mph ie 5m/m 37-38) and 1% grade, so adjusted around 800m pace (35-36). Kept it short and sweet (200m jog recovery between).

Stretching 5:00 [1]

Legs with roller.

Tuesday Feb 11, 2014 #

Spin warm up/down 20:45 [2] 10.0 km (2:05 / km)

Easy effort

Strength (Core) 10:00 [2]

Abs and core workout with all round planks.

Stretching 5:00 [1]

Legs with rollers.

Walking 15:00 [1] 1.6 km (9:22 / km)

Just enjoying the balmy FL weather.

Monday Feb 10, 2014 #

Walking 29:00 [1] 4.0 km (7:15 / km)

Early am power walk to beach, feet in sand and back. Getting used to the higher humidity.

Running (Road) 24:35 [3] 5.4 km (4:33 / km) +20m 4:28 / km

Another pleasant outing in the sun. Shirt drenched today from humidity.

Stretching 12:00 [1]

Legs with roller.

Walking 25:00 [1] 2.4 km (10:25 / km)

Twilight to the beach- I could get used to this;)

Sunday Feb 9, 2014 #

Note

So no skiing today, en route to sunny/warm FL- nice to score a congress south of the frozen north.

Running (Road) 27:48 intensity: (15:00 @2) + (12:48 @3) 6.0 km (4:38 / km) +20m 4:33 / km

Mid 70s, cloudy and pounding the pavement again- beats the treadmill! Steady pace and picked it up over the last mile (6:20 ish).
C • must have felt good 2

Walking 15:00 [1] 1.6 km (9:22 / km)

And then off to the beach to get my toes wet. Probably won't do any barefoot running this trip though.

« Earlier | Later »