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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending Feb 2, 2019:

activity # timemileskm+m
  Running4 7:05:04 39.87(10:40) 64.16(6:37) 446
  Spinning2 1:51:18
  weights2 1:34:16 1.55 2.49
  Yoga1 1:01:21
  Paddling activity1 30:02 3.79(7:55) 6.1(4:55)
  Total7 12:02:01 45.21 72.76 446
  [1-5]7 11:25:28

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SuMoTuWeThFrSa

Saturday Feb 2, 2019 #

8 AM

Running 3:07:56 intensity: (20 @0) + (32:01 @1) + (1:37:15 @2) + (55:48 @3) + (2:32 @4) 16.38 mi (11:28 / mi) +331m 10:48 / mi
ahr:135 max:158

Nice run with Angel! So snowy and slick.
C • Impressive 2

Friday Feb 1, 2019 #

7 AM

Running 59:49 intensity: (2:52 @1) + (14:42 @2) + (21:44 @3) + (11:07 @4) + (9:24 @5) 5.51 mi (10:51 / mi)
ahr:146 max:167

Ez warm up at 6mph
4.5 hill 1m/3m 13% grade
EZ after effort 1/3 @5.7 or E3 flat
C/d 6mphish

Thursday Jan 31, 2019 #

5 AM

Spinning 43:16 intensity: (6:05 @0) + (16:11 @1) + (6:29 @2) + (12:23 @3) + (2:08 @4)
ahr:124 max:158

weights 44:40 intensity: (13:45 @0) + (21:24 @1) + (3:50 @2) + (5:07 @3) + (34 @4) 1.55 mi (28:49 / mi)
ahr:113 max:153

Between the class and my own program, all the things.

Paddling activity 30:02 intensity: (16 @0) + (6:00 @1) + (18:54 @2) + (4:52 @3) 6.1 km (4:55 / km)
ahr:133 max:148

4 min on, 1 min off

Wednesday Jan 30, 2019 #

6 AM

Running 55:05 intensity: (30 @0) + (2:32 @1) + (33:01 @2) + (15:36 @3) + (3:26 @4) 5.78 mi (9:32 / mi)
ahr:137 max:156

Getting used to the treadmill. Speed work.

Tuesday Jan 29, 2019 #

5 AM

Spinning 1:08:02 intensity: (15:05 @0) + (16:16 @1) + (14:53 @2) + (20:11 @3) + (1:37 @4)
ahr:123 max:155

weights 49:36 [1]
ahr:104 max:151

Squats, planks, slides, lunges, row, dead lifts, barbell work, presses.

Monday Jan 28, 2019 #

8 AM

Yoga 1:01:21 [1]
ahr:68 max:95

Sunday Jan 27, 2019 #

2 PM

Running 2:02:14 intensity: (32 @0) + (2:23 @1) + (1:17:29 @2) + (29:55 @3) + (4:48 @4) + (7:07 @5) 12.2 mi (10:01 / mi) +114m 9:44 / mi
ahr:138 max:158

First part running snowy/smidge icy dirt roads out to ILRA then met Angel for 6 along Kensington. Legs felt like toast on the back end. Was supposed to do Z2/3 effort 50min and then strong 10s. Last 10 wasn’t so strong...first ten was at a downhill. Lol. Thankful to run with Angel on last 6. I kept trying to push and she helped keep my pace in check. That was COLD.

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