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Training Log Archive: peppa

In the 7 days ending Apr 20, 2014:

activity # timemileskm+ft
  RUN3 3:10:45 18.48(10:19) 29.74(6:25) 1900
  SWIM2 1:40:00 2.5(40:00) 4.02(24:51)
  STRENGTH3 1:25:00
  HIKE1 1:20:00 4.0(20:00) 6.44(12:26)
  STRETCH3 30:00
  Total6 8:05:45 24.98 40.2 1900
averages - weight:105lbs

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Sunday Apr 20, 2014 #

HIKE (san clemente) 1:20:00 [1] 4.0 mi (20:00 / mi)

recovery, quads were feeling it today from the el moro run. took long walk on wet sand with G.

Saturday Apr 19, 2014 #

RUN (el moro) 1:26:59 [3] 7.68 mi (11:20 / mi) +1210ft 9:51 / mi
ahr:148 max:169 shoes: asics gel-kayano 19

there were lots of downhill for the first half and LOTS of uphill on the 2nd half of the run. need to find a better route to spread out the hills. walked up the steep sections. kept HR in check, did not push hard, still working on base aerobic. this was good for building strength for the quads, much needed.

Friday Apr 18, 2014 #

STRETCH (24hr lakeshore) 10:00 [1]

STRENGTH (24hr lakeshore) 30:00 [3]

upper body workout

SWIM (24hr lakeshore) 50:00 [3] 1.25 mi (40:00 / mi)

2000 meters

Thursday Apr 17, 2014 #

RUN (backbay) 53:46 [3] 6.0 mi (8:58 / mi) +437ft 8:23 / mi
ahr:155 max:173 weight:105lbs shoes: asics gel-kayano 19

easy run, working on base aerobic. did not look at HR, just ran at a comfortable pace. the sky was gloomy all day long, loved it! legs and lungs felt great, no itband pain. 2 days "no running" did the trick.

elevation was definitely off, it should have been half of that.

Wednesday Apr 16, 2014 #

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

good stretch session with some foam roller for the glutes

STRENGTH (24hr lakeshore) 25:00 [3]

abs, lower back, and glutes

SWIM (24hr lakeshore) 50:00 [3] 1.25 mi (40:00 / mi)

2x100 kick
2x200,100 free
200 free
2x100 kick
500, 200 free
100 w/ paddles
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2000 meters

Monday Apr 14, 2014 #

RUN (24hr lakeshore) 50:00 [3] 4.8 mi (10:25 / mi) +253ft 9:55 / mi
ahr:140 shoes: asics gel-kayano 19

legs were tired, still not recovered from weekend, y?? left leg suffered itband pain again, even when just walking.

building aerobic base @ hr <=140
10min WU
10min 10 min/mile pace
10min 10.10 min/mile
10min 10.20 min/mile
10min 10:32 min/mile

STRETCH (24hr lakeshore) 10:00 [1]

stretch & foam roller

STRENGTH (24hr lakeshore) 30:00 [3]

abs, glutes, and arms

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