Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zach.schroeder

In the 7 days ending Jan 18, 2014:

activity	#	time	miles		km		+ft
Cross Training	6	4:10:00	1.0		1.61		1584
Bike	4	2:08:00
Running	3	1:45:00	13.0	(8:05)	20.92	(5:01)	1550
Orienteering	1	1:10:24	6.98	(10:05)	11.23	(6:16)	1276
stretching	2	25:00
Total	14	9:38:24	20.98		33.76		4410

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Saturday Jan 18, 2014 #

Event: Georgia Navigator Cup and Extreme-O :: Sweetwater Creek State Park

9 AM

Orienteering 1:10:24 [3] 6.98 mi (10:05 / mi) +1276ft 8:36 / mi
shoes: New Baby 2

Blue Day 1 - Splits

Friday Jan 17, 2014 #

11 AM

Bike 30:00 [3]

Cross Training 20:00 [3]

Pull ups
bas
dips

Thursday Jan 16, 2014 #

3 PM

Cross Training 1:00:00 [3]
shoes: Pearl Izumi isoTransition

20 min jump rope
abs
upper body lifts

4 PM

Bike 30:00 [3]
shoes: Pearl Izumi isoTransition

stretching 15:00 [1]

Wednesday Jan 15, 2014 #

10 AM

Cross Training 50:00 [3]
shoes: New Baby 2

lots up upper body lifts
abs

4 PM

Running 55:00 [4] 6.0 mi (9:10 / mi) +700ft 8:15 / mi
shoes: New Baby 2

Distance and climb are estimates but it was warm up/cool down out to mp trail. Then two repeats to top and one half repeat.

Tuesday Jan 14, 2014 #

Running 15:00 [3] 2.0 mi (7:30 / mi) +150ft 7:00 / mi

C • Blood Drive 2

6 PM

Bike 30:00 [3]

7 PM

Cross Training 20:00 [3]

pull ups
dips
10min stairs fast

Monday Jan 13, 2014 #

8 PM

Bike 38:00 [3]
shoes: Pearl Izumi isoTransition

9 PM

Cross Training 45:00 [3]
shoes: Pearl Izumi isoTransition

55 pull ups
abs
upper body lifts

Sunday Jan 12, 2014 #

stretching 10:00 [1]

feeling a bit tight and want to be ready for this weekend

C • Better get to the firstie a... 1

4 PM

Cross Training 55:00 [3] 1.0 mi (55:01 / mi) +1584ft 22:00 / mi
shoes: Pearl Izumi isoTransition

15min jacobs ladder
upper body/core lifts

10 PM

Running 35:00 [3] 5.0 mi (7:00 / mi) +700ft 6:11 / mi
shoes: Pearl Izumi isoTransition

warm up/cool down
6 ODIA hill repeats

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