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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dlevine

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Cardio5 4:37:35 31.8 51.18
  Core Training6 4:13:00
  Walking/Hiking3 56:00 3.58(15:39) 5.76(9:43)
  Total11 9:46:35 35.38 56.94

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Saturday Feb 23, 2019 #

10 AM

Cardio (Bike (video)) 42:40 [3] 13.5 mi (3:10 / mi)

Temple Ridge course. Ghost passed me at 0.5 miles, but I passed back soon thereafter, but got passed for real on the first significant hill. Never felt great, but hung on throughout. Top 25% overall; top 30% age group. Still second (out of nine) all-time at the Y - by sixty-one seconds, but today would have been fourth. P:209; C:55.

Cardio warm up/down (Bike (video)) 10:00 [1]

Walking/Hiking warm up/down 16:00 [1] 1.08 mi (14:49 / mi)

Wednesday Feb 20, 2019 #

6 AM

Core Training (Total Training Class) 42:00 intensity: (20:00 @2) + (22:00 @4)

Monday Feb 18, 2019 #

6 AM

Core Training (Total Training Class) 42:00 intensity: (20:00 @2) + (22:00 @4)

Sunday Feb 17, 2019 #

10 AM

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

Cardio (Bike (video)) 1:03:11 [3] 18.3 mi (3:27 / mi)

Ascension course. Legs were dead after a poor night of sleep. Ghost passed me about 1.5 miles in and opened up 3.5 minutes by the end. Top third overall; missed top third age group by three places. Third (of nine) all-time at the Y (behind by 5:49 based on today's ride.) P:200; C:54.

Cardio warm up/down (Bike (video)) 10:00 [1]

Walking/Hiking warm up/down 8:00 [1] 0.5 mi (16:00 / mi)

Friday Feb 15, 2019 #

6 AM

Core Training (Total Training Class) 40:00 intensity: (22:00 @2) + (18:00 @4)

Wednesday Feb 13, 2019 #

6 AM

Cardio (Total Training Class) 42:00 intensity: (28:00 @2) + (14:00 @4)

Much pair work ("Sweaty Valentines" workout) but lots of low-intensity work as the "lazy" part of the pair.

Monday Feb 11, 2019 #

6 AM

Core Training (Total Training Class) 42:00 intensity: (24:00 @2) + (18:00 @4)

4 PM

Cardio (Elliptical) 20:00 [3]

Cardio (Rowing Machine) 10:00 [3]

Friday Feb 8, 2019 #

6 AM

Core Training (Total Training Class) 42:00 intensity: (22:00 @2) + (20:00 @4)

Wednesday Feb 6, 2019 #

6 AM

Core Training (Total Training Class) 45:00 intensity: (25:00 @2) + (20:00 @4)

Sunday Feb 3, 2019 #

11 AM

Cardio (Bike (video)) 1:08:17 [3]

Savage Revenge. Tried to stay with my ghost and did so for the first nine miles. He opened up almost a minute on me in the tenth mile and then most of a minute over the next ten. Top third overall and age group. Just noticed that Expresso is not like orienteering; I haven't (yet) changed age groups...
Stll fourth out of six overall at the Y - using either today's ride or my PR.
P:198; C: 55.

Cardio warm up/down (Bike (video)) 11:27 [1]

Cooled down for ten minutes and then went back to a moderate pace to "round up" to the nearest mile for the Y's fundraising challenge.

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

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