Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Caoimhe

In the 30 days ending Nov 30, 2016:

activity

time

miles

Running

6:04:37

40.3

(9:03)

64.85

(5:37)

S&C

6:00:00

Cross Trainer

3:16:00

13.87

(14:08)

22.32

(8:47)

Circuits

2:30:00

Orienteering

2:09:07

8.47

(15:15)

13.63

(9:28)

255

Cycling (stationary)

33:00

Total

20:32:44

62.63

100.8

255

1:39

0:00

» now

Sunday Nov 27, 2016 #

12 PM

Cross Trainer 1:03:00 [3] 6.03 km (10:27 / km)

S&C 15:00 [3]

Friday Nov 25, 2016 #

1 PM

Cross Trainer warm up/down 15:00 [3] 1.8 km (8:20 / km)

S&C 55:00 [3]

Wednesday Nov 23, 2016 #

Running 38:01 [3] 7.1 km (5:21 / km)
shoes: Saucony Type A6 #2

Tuesday Nov 22, 2016 #

4 PM

Cross Trainer warm up/down 15:00 [3] 1.95 km (7:42 / km)

S&C 1:00:00 [3]

Monday Nov 21, 2016 #

6 PM

Circuits 45:00 [3]

7 PM

Cycling (stationary) 33:00 [3]

Sunday Nov 20, 2016 #

4 PM

Running 38:23 [3] 6.9 km (5:34 / km)
shoes: Saucony Kinvara 5 #2

Friday Nov 18, 2016 #

10 AM

Cross Trainer warm up/down 10:00 [3] 1.3 km (7:42 / km)

S&C 40:00 [3]

Thursday Nov 17, 2016 #

12 PM

Cross Trainer 55:00 [3] 6.49 km (8:28 / km)

Wednesday Nov 16, 2016 #

12 PM

Cross Trainer warm up/down 10:00 [3] 1.35 km (7:24 / km)

S&C 1:10:00 [3]

7 x 10 lying leg curl (25lbs)
7 x 10 hip abduction (68lbs)
6 x 20 dumbbell romanian deadlifts (14kg)
3 x 10 goblet squats (8kg)
4 x 10 split lunge
4 x 10 one legged squat
5 x 10 walking lunges (14kg)
2 min plank
3 x 10 Russian twists (8kg)
3 x 10 bicep curls (10kg)
3 x 10 push ups
3 x 10 dumbbell shoulder press (6kg)

Stretching + rolling

8 PM

Running 19:03 [3] 3.48 km (5:28 / km)
shoes: Saucony Type A6 #2

Tuesday Nov 15, 2016 #

7 PM

Running 47:11 [3] 9.1 km (5:11 / km)
shoes: Nike Zoom

Monday Nov 14, 2016 #

6 PM

Circuits 45:00 [3]

Sunday Nov 13, 2016 #

11 AM

Running warm up/down 9:56 [3] 1.3 km (7:38 / km)
shoes: VJ Bold (Blue)

Orienteering race 45:52 [4] 5.95 km (7:43 / km)
shoes: VJ Bold (Blue)

Running warm up/down 11:16 [3] 1.43 km (7:53 / km)
shoes: VJ Bold (Blue)

Friday Nov 11, 2016 #

7 PM

Circuits 1:00:00 [3]

Thursday Nov 10, 2016 #

3 PM

Cross Trainer warm up/down 10:00 [3] 1.3 km (7:42 / km)

S&C 55:00 [3]

Tuesday Nov 8, 2016 #

3 PM

Cross Trainer warm up/down 10:00 [2] 1.2 km (8:20 / km)

S&C 1:05:00 [3]
shoes: Nike Zoom

6 x 10 lying leg curl (25lbs)
6 x 10 hip abduction (68lbs)
3 x 10 hip adduction (61lbs)
8 x 20 glute kickbacks (61lbs, 68lbs)
3 x 20 dumbbell romanian deadlifts (14kg)
3 x 20 dumbbell pullthrough (9kg)
3 x 20 pulse squats (9kg)
4 x 10 split dumbbell lunge (10kg)
6 x 10 walking lunges (14kg)
4 x 20 back extensions
Stretching + rolling

Cross Trainer warm up/down 8:00 [2] 0.9 km (8:53 / km)