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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Feb 21, 2009:

activity # timemileskm+m
  Bike4 3:20:00 25.78 41.49
  Run4 3:00:50
  Orienteering1 38:30
  Weight training2 32:00
  Cross Training2 30:00
  Total7 8:01:20 25.78 41.49

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Saturday Feb 21, 2009 #

Weight training 12:00 [2]

Easy weights. Biceps, chest, and crunches.

Bike 1:00:00 [2]

Level 9 hills.

Cross Training 10:00 [2]

Level 8 hills.

Friday Feb 20, 2009 #

Run 30:00 [3]
shoes: 9 2007 Saucony

Slow run, but level 9 hills through 18 and then level 12 to finish.

Run 10:00 intensity: (4:00 @2) + (5:00 @3) + (1:00 @4)
shoes: 9 2007 Saucony

Strides. Jog at 6mph, run at 10mph, no climb. Minute on, minute off. Last fast stretch was 10, then 11, then 12 mph, totalling about 1:15.

Bike 20:00 [3] 6.4 mi (3:07 / mi)

Level 9 hills (or was it 10?)

Thursday Feb 19, 2009 #

Bike 1:00:00 intensity: (10:00 @2) + (45:00 @3) + (5:00 @4) 19.38 mi (3:06 / mi)

Level 9 hills.

Wednesday Feb 18, 2009 #

Run warm up/down 20:00 [1]
shoes: 9 2007 Saucony

Over to Lori's.

Orienteering 38:30 intensity: (28:30 @2) + (10:00 @3) *
shoes: 9 2007 Saucony

CSU street O. Got to be freezing due to the heavy snowflakes.

Run warm up/down 19:30 [2]
shoes: 9 2007 Saucony

Back home.

Tuesday Feb 17, 2009 #

Run 1:00:00 intensity: (5:00 @1) + (25:00 @2) + (21:00 @3) + (8:00 @4) + (1:00 @5)
shoes: 9 2007 Saucony

Level 8 hills. 1014 calories, which is more than last time.

After 20 minutes (through 50 minutes) I brought it up by .1 mph a minute.

I think the highest rate achieved (for 1 minute) was 1469 calories an hour (6.4% at 9mph?)

Monday Feb 16, 2009 #

Bike 1:00:00 [2]

Level 8 hills. Very marginal workout.

I did, however, finish the latest FAJ. It was also pretty marginal.

Sunday Feb 15, 2009 #

Run 41:20 [2]
shoes: 9 2007 Saucony

Bridge loop with Dasha.

Cross Training 20:00 [2]

After dinner.

Level 7 hills.

Weight training 20:00 [2]

I haven't been getting this done. I will be sore.

5 circuits with 15 on each side.

Right hamstring got acutely tight halfway through, but I don't think it is anything bad. Lunges could do that...

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