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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Feb 7, 2015:

activity # timemileskm+m
  Swimming3 1:32:00 2.77(33:16) 4.45(20:40)
  Trail running1 38:07 3.76(10:08) 6.05(6:18) 7
  Treadmill1 34:00 3.48(9:46) 5.6(6:04) 100
  muscle specific exercises1 10:00
  Gym workout (wts etc)1 10:00 3.5(2:51) 5.63(1:47)
  Total5 3:04:07 13.5 21.73 107
averages - weight:159.6lbs

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SuMoTuWeThFrSa

Saturday Feb 7, 2015 #

3 PM

Trail running 38:07 [3] 6.05 km (6:18 / km) +7m 6:16 / km

Warm day ; remnants of snow cover .
4 PM

Swimming 23:00 [3] 1.2 km (19:10 / km)
weight:159.2lbs

Friday Feb 6, 2015 #

8 AM

Swimming 33:00 [3] 1.63 km (20:18 / km)
weight:160lbs

Sunday Feb 1, 2015 #

8 AM

Treadmill 34:00 intensity: (14:00 @3) + (20:00 @4) 5.6 km (6:04 / km) +100m 5:34 / km
ahr:140 max:165

5 k
3 k at 10 min/ mi 1.5% grade pace
1k at 8 min/ mi 2.5% grade
1k at 730 pace 0 grade
2900 for 5 k incl warmup
5 min warm down

Gym workout (wts etc) (Stationary bike) 10:00 [3] 3.5 mi (2:51 / mi)

9 AM

muscle specific exercises 10:00 [3]

Planks with raises ; sit ups ; stretches , back machine (25)

Swimming 36:00 [3] 1.63 km (22:09 / km)

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