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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Cross Trainer4 3:05:00 13.11 21.1
  Cycling7 2:10:00 27.46(4:44) 44.2(2:56)
  Strength and Conditioning2 2:00:00
  Stretching/Physio4 50:00
  Running1 31:45 3.4(9:20) 5.47(5:48) 30
  Total8 8:36:45 43.97 70.77 30
  [1-5]8 7:46:45

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

Running 31:45 [3] 5.47 km (5:48 / km) +30m 5:39 / km
shoes: Blue asics

Easyish run with Rob around the links and meadows.

Saturday Dec 7, 2013 #

Cross Trainer 55:00 [3] 8.0 km (6:53 / km)

5mins easy at start and end. 45mins "aerobic workout" in the middle.

Stretching/Physio 15:00 [0]

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

Friday Dec 6, 2013 #

Cross Trainer 40:00 [3]

5mins easy at start and end, 4:1 intervals inbetween.

Stretching/Physio 10:00 [0]

Cycling 15:00 [1] 5.0 km (3:00 / km)

Thursday Dec 5, 2013 #

7 AM

Strength and Conditioning 1:00:00 [3]

Bench Press (37.5kg), Back squat (50kg), DB SA row (16kg), DB step up and drive (10kg each hand).
3 x 8 exercises 30:15, 1min between.

Cycling warm up/down (Spinning) 5:00 [1] 2.1 km (2:23 / km)

4 PM

Cross Trainer 45:00 [3] 6.8 km (6:37 / km)
ahr:150 max:171

5mins easy at start and end, 2:1 intervals in-between.

Stretching/Physio 10:00 [0]

Cycling 15:00 [3] 5.0 km (3:00 / km)

Tuesday Dec 3, 2013 #

7 AM

Strength and Conditioning 1:00:00 [3]

Weighted Bulgarian Squat, KB SL Deadlift, SA DB benchpress, Bench side bend. 3x8 exercises 30:15 1min rest
Stretching and rolling.

Cycling warm up/down (Spinning) 5:00 [1] 2.1 km (2:23 / km)

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

3 PM

Cycling 45:00 [1] 15.0 km (3:00 / km)

To and from granny's.

Monday Dec 2, 2013 #

Cross Trainer 45:00 [3] 6.3 km (7:09 / km)

5mins easy at start and end. 25mins of rolling hills then 10mins of steady, trying to keep my hr up.

Stretching/Physio 15:00 [0]

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

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