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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: peppa

In the 7 days ending Aug 3, 2014:

activity # timemileskm+ft
  RUN4 2:10:00 14.73(8:50) 23.7(5:29) 767
  MOUNTAIN BIKING1 1:46:03 10.39(5.9/h) 16.72(9.5/h) 1292
  STRENGTH3 1:30:00
  CYCLING/SPIN1 1:00:00 17.0(17.0/h) 27.36(27.4/h)
  SWIM1 48:00 1.24(38:42) 2.0(24:03)
  Total6 7:14:03 43.36 69.78 2059

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MoTuWeThFrSaSu

Sunday Aug 3, 2014 #

RUN (24hr lakeshore) 45:00 [3] 5.13 mi (8:46 / mi) +270ft 8:21 / mi
shoes: asics gel-kayano 19

15min warm up at 6.7mph, 10min @ 6.8, 10min @ 6.9, 10min @ 7mph

STRENGTH (24hr lakeshore) 15:00 [3]

core and lower back workout

Saturday Aug 2, 2014 #

MOUNTAIN BIKING (santiago oaks) 1:46:03 [3] 10.39 mi (5.9 mph) +1292ft
ahr:115 max:154

the santa cruz blur is still in the shop. took the old schwinn out for a ride with G, David Z., and Jim. the combination of hard tail, clipless paddles, and no clipless shoes made for a difficult ride. took the easier route wherever possible but still had fun nonetheless.

Thursday Jul 31, 2014 #

RUN (24hr lakeshore) 15:00 [3] 1.75 mi (8:34 / mi) +89ft 8:11 / mi
shoes: asics gel-kayano 19

had 15min to kill before spin session so i ran on the treadie to warm up

CYCLING/SPIN (24hr lakeshore) 1:00:00 [3] 17.0 mi (17.0 mph)

spin class with cynthia
3 6-8min hill climbs with runs, sprints, and jumps in between

Wednesday Jul 30, 2014 #

RUN (24hr lakeshore) 10:00 [3] 1.1 mi (9:06 / mi) +52ft 8:42 / mi
shoes: brooks purecadence '12

warm up run. i should retire these shoes. they provide absolutely no support, 845mi total (according to attackpoint)

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

weights workout - glutes, shoulders, lats, lower back, and abs

Tuesday Jul 29, 2014 #

SWIM (24hr lakeshore) 48:00 [3] 1.24 mi (38:42 / mi)

easy breezy session, longer rest between sets & lots of kicks

200, 300 kick
600, 200, 200 free
200 kick
3x100 free w/ paddles
------
2000m

Monday Jul 28, 2014 #

RUN (24hr lakeshore) 1:00:00 [3] 6.75 mi (8:53 / mi) +356ft 8:28 / mi
shoes: asics gel-kayano 19

felt tired on this run. the last 15min was all mental. got only 4hr sleep last night, up late working.
good news - no itband pain, nada, none.

STRENGTH (24hr lakeshore) 45:00 [3]

core and upper body workout

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