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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Jul 31, 2003:

activity # timemileskm+m
  Weight training13 7:05:00
  Map Hike/Run1 3:30:00
  Orienteering2 2:55:00 11.28(15:31) 18.15(9:39) 200
  Bike7 2:54:00
  Cross Training7 2:21:00
  Rowing Machine1 18:00 2.77(6:31) 4.45(4:03)
  Total16 19:03:00 14.04 22.6 200
averages - sleep:7 rhr:56

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Thursday Jul 31, 2003 #

Bike 30:00 [3]
ahr:125 max:129

heart rate workout, level 14. I thought it targeted a higher rate.

Weight training 30:00 [3]

Tuesday Jul 29, 2003 #

Rowing Machine 18:00 [4] 4.45 km (4:03 / km)

First time on machine in while - always a humbling experience. Averaged 2:01.3 splits - not so hot, but within a tight range throughout. Need more endurance and sustained HR efforts.

Weight training 35:00 [4]

Chest, abs and some shoulders (shoulder hurts afterwards.)

Monday Jul 28, 2003 #

Note

resting HR ~49

Weight training 15:00 [3]

LEGS and abs

Cross Training 22:00 [5]
max:178

level 14 intervals

Sunday Jul 27, 2003 #

Weight training 25:00 [4]

ARMS, chest and legs

Bike 20:00 [4]
max:158

level 14 hills

Cross Training 12:00 [4]
max:174

level 14 intervals

Friday Jul 25, 2003 #

Weight training 35:00 [4]

legs mostly, and some chest & arms

Cross Training 20:00 [4]
max:175

Hill interval workout @ level 14

Wednesday Jul 23, 2003 #

Bike 24:00 [4]

Level 16 (too hard) then 15, 14, then 8! You need to get the RPMs high to survive on level 16 - otherwise your legs get hammered.

Cross Training 12:00 [4]
ahr:142 max:165

Level 14 - felt good

Weight training 40:00 [4]

Legs and upper body

Tuesday Jul 22, 2003 #

Cross Training 25:00 [4]
max:165 slept:6.0

Level 14

Weight training 35:00 [3]

Legs, mostly but also flys. Funny how a new injury can make you forget about the old one...

Sunday Jul 20, 2003 #

Orienteering 1:15:00 [3] 9.0 km (8:20 / km)

Came down on right ankle and bailed after control 8

Saturday Jul 19, 2003 #

Weight training (legs) 20:00 [3]

Cross Training 30:00 [4]
max:165

Level 12

Thursday Jul 17, 2003 #

Weight training (Legs) 15:00 [3]

Bike 30:00 [4]
max:163

Level 15

Wednesday Jul 16, 2003 #

Weight training 15:00 [3]

Legs only - the collar bone, after a fall Saturday, is protesting. Will avoid upper body work for two weeks.

Bike 30:00 [3]
max:157 rhr:56 slept:8.0

Level 14 - Intervals are better at this level - you get 8 of them.

Tuesday Jul 15, 2003 #

Weight training 40:00 [3]

Bike 20:00 [4]

Level 15

Sunday Jul 13, 2003 #

Orienteering (Hickory Goat short) 1:40:00 [4] 9.15 km (10:56 / km) +200m 9:51 / km

Saturday Jul 12, 2003 #

Map Hike/Run 3:30:00 [2]

Terrain expedition in Poconos with Eric

Friday Jul 11, 2003 #

Weight training 1:00:00 [3]

Bike 20:00 [4]

Thursday Jul 10, 2003 #

Weight training 1:00:00 [4]

Cross Training 20:00 [4]
ahr:145 max:165

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