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Training Log Archive: peppa

In the 7 days ending Apr 7, 2013:

activity # timemileskm+ft
  RUN4 3:28:06 23.6(8:49) 37.98(5:29) 426
  CYCLING/SPIN2 2:32:17 32.0(12.6/h) 51.5(20.3/h)
  STRENGTH2 1:10:00
  STRETCH1 10:00
  Total4 7:20:23 55.6 89.48 426
averages - weight:106lbs

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Sunday Apr 7, 2013 #

CYCLING/SPIN (HB) 1:32:17 [1] 14.0 mi (9.1 mph)

casual bike ride on the cruiser along the beach @ Newport & HB

RUN (backbay) 43:08 [3] 5.0 mi (8:38 / mi) +56ft 8:32 / mi
ahr:155 max:171 shoes: brooks purecadence '12

the sun was blaring but the breeze was really nice. fought some headwind, but not too bad.

RUN (backbay) 26:06 [3] 3.0 mi (8:42 / mi) +26ft 8:38 / mi
ahr:160 max:172 shoes: brooks purecadence '12

walked around a little after the 5miler and started jogging back. intended to do a slow jog but the pace picked up again somehow. HR was high today, wonder if it had anything to do with running later in the day.

RUN (backbay) 8:52 [3] 1.0 mi (8:52 / mi)
ahr:151 shoes: brooks purecadence '12

cool down

Thursday Apr 4, 2013 #

RUN (24hr lakeshore) 1:00:00 [3] 7.0 mi (8:34 / mi)
weight:106lbs shoes: brooks purecadence '12

intervals, felt really good running today.
20min warm up
8 x 3min @ 7.6mph, w/ 2min recovery

STRETCH (24hr lakeshore) 10:00 [3]

Tuesday Apr 2, 2013 #

RUN (24hr lakeshore) 10:00 [3] 1.08 mi (9:16 / mi)
shoes: brooks purecadence '12

warm up run

STRENGTH (24hr lakeshore) 20:00 [3]

stretches and PT exercises for left hamstring. i'm still trying to fix the hamstring/buttock issue. it's getting better though, that's the good news.

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 18.0 mi (18.0 mph)

spin class

Monday Apr 1, 2013 #

RUN (24hr lakeshore) 1:00:00 [3] 6.52 mi (9:12 / mi) +344ft 8:46 / mi
shoes: brooks purecadence '12

nothing fancy, just a slow steady run at warm up pace for an hour. i realized that i need to put in more of these easy runs in the workout, preferably long.

note: 685mi on these brooks babies, probably the best running shoes i've ever owned. it is time for a new pair. i took a few minutes to investigate the wear patterns on the sole. there are a lot of info on the web about this. apparently, if the treads in the middle section of the forefoot and the outside of the heel are worn, then you are a neutral runner, and that's me, as neutral as can be.

STRENGTH (24hr lakeshore) 50:00 [3]

core and upper body workout

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