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Training Log Archive: OL

In the 7 days ending Dec 25, 2011:

activity # timemileskm+m
  Run - Treadmill2 1:30:00 9.52(9:27) 15.32(5:52)
  Swim - pool2 1:20:00 2.11(37:52) 3.4(23:32)
  Cycling - trainer (gym)1 33:00 10.63(3:06) 17.1(1:56)
  Crossfit2 22:32
  Total6 3:45:32 22.26 35.82
averages - sleep:7.4 weight:174.9lbs

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Saturday Dec 24, 2011 #

5 AM

Swim - pool 20:00 [1] 0.8 km (25:00 / km)
slept:6.0 weight:176lbs

4x200 1 each.

Felt out of breath when swimming. Not a good swim, pulled the plug early.

Friday Dec 23, 2011 #

4 PM

Crossfit 13:32 [5]
ahr:161 max:174 slept:8.0 weight:176lbs

For time:
5 6 7 8 9 10 9 8 7 6 5
Hang Power Clean 100lb
Wall Ball 20lb
After HPC/WB work is complete run 940m

Thursday Dec 22, 2011 #

7 PM

Run - Treadmill long (LONG) 50:00 [3] 5.3 mi (9:26 / mi)
ahr:152 max:165 slept:8.0 weight:175lbs shoes: Gel Nimbus 12 - Asics

-2.5% incline
- start at 6.2 and go up 0.1 every 10 minutes to 6.6
- 9:30 and 0:30
-pretty easy run. Getting better and easier, just have to focus on form and technique and keep effort easy until the spring on the long runs

-no problems with the foot.

Wednesday Dec 21, 2011 #

6 AM

Cycling - trainer (gym) (4 ON : 3 OFF) 33:00 [5] 17.1 km (1:56 / km)
ahr:144 max:163 slept:6.5 weight:175lbs

5 min wu.
4x 4 min at level 15 with 3 minutes spin

Tried to hold work at or above 245 watts. Differen, newer bike, different watts calibration.

Tough set. I am weak with the short sprints on cycling.
Also, may have needed a longer w.u.



Crossfit 9:00 [3]
ahr:136 max:152

6 rounds of:

5 x deadlift (185lb) focus on form
12 GHD situps
9 lunges.

Lunges felt good. Opened up the hips.

Tuesday Dec 20, 2011 #

6 AM

Swim - pool (7 x 200s) 1:00:00 [5] 2.6 km (23:05 / km)
slept:6.0 weight:173.9lbs

2x 200 w.u
7x200 on 3:40, holding sub 3:10 (3:09, 3:09, 3:06s, 3:04s)
2x 200 k swim down,
1 x 200 t swim down.

Monday Dec 19, 2011 #

5 PM

Run - Treadmill 40:00 [3] 4.22 mi (9:29 / mi)
ahr:150 max:165 slept:10.0 weight:173.6lbs shoes: Gel Nimbus 12 - Asics

40 min easy run, start at 6.2 and increase by 0.1 every 10 minutes.
9:30/0:30

Better run. Will need to start slow with the long runs to get back to normal shape.

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