Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Oct 12, 2013:

	activity	#	time	miles		km		+m
	Walking	6	2:46:00	10.35	(16:03)	16.65	(9:58)
	Strength	4	2:10:00
	Running	2	46:19	6.21	(7:27)	10.0	(4:38)	100
	Jogging	3	37:22	4.1	(9:07)	6.6	(5:40)	50
	Trail running	1	34:29	4.01	(8:36)	6.45	(5:21)	90
	Spin	1	25:01	9.32	(2:41)	15.0	(1:40)
	MTB	1	20:00	4.72	(4:14)	7.6	(2:38)	100
	Stretching	2	20:00
	Total	7	7:59:11	38.71		62.3		340
averages - weight:63.8kg

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Saturday Oct 12, 2013 #

Event: MNOC Corn Maze

Walking 28:00 [1] 2.5 km (11:12 / km)

Nice Fall day

Strength 25:00 [2]

Raking and picking up

Note
(rest day)

Too much work and feeling heavy legged anyhow.

Friday Oct 11, 2013 #

Walking 24:00 [1] 2.5 km (9:36 / km)

A touch humid and windy

Jogging warm up/down (Treadmill) 10:10 [2] 1.6 km (6:21 / km)

Before and after tempo

Running tempo (Treadmill) 23:15 5.0 km (4:39 / km) +50m 4:26 / km

Ramping from 7:45 to 6 min per mile pace. Last 11/2 miles in 9:40 with last half mile in 3:01 and throttling back. Decent effort.

Thursday Oct 10, 2013 #

Note
weight:63.8kg

141

Walking 25:30 [1] 2.75 km (9:16 / km)

Warm and sunny.

Jogging warm up/down (Treadmill) 15:12 3.0 km (5:04 / km) +30m 4:50 / km

Ramp up warm up

Strength 1:00:00 [3]

Somewhat aerobic circuit with drills, then 2 sets of TRX and plyos. Split squats, squat jumps, pu's, rotations, TRX core with mountain climbers, pikes, bridges etc.Toughest was the skip rope (s)/burpee(b)ladder: 10 s/10b, 20s/10b, 30s etc up to 50s/10b then down again. Needed some H2O half way :)

Stretching 15:00 [1]

Legs with roller and hip drills.

Wednesday Oct 9, 2013 #

Spin warm up/down (Lemond) 25:01 [2] 15.0 km (1:40 / km)

High cadence

Strength 25:00 [2]

Core/legs with foot exes and balance.

Stretching 5:00 [1]

Legs with roller

Tuesday Oct 8, 2013 #

Walking 30:00 [1] 3.2 km (9:22 / km)

Last of the summer wine?

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Before and between cruise intervals

Running tempo (Treadmill) 23:04 5.0 km (4:37 / km) +50m 4:24 / km

Plan was 4x5min cruise intervals with 1 min jog recovery plus a bit at end to make up to 5k. Started at a pace I thought would be sub threshold and gradually tweaked up from there. Feels like making progress mentally and physically.

Walking warm up/down 8:00 [1] 0.8 km (10:00 / km)

Easy down at end.

Monday Oct 7, 2013 #

Walking 23:30 [1] 2.4 km (9:47 / km)

Last of the summer days.

MTB 20:00 [2] 7.6 km (2:38 / km) +100m 2:28 / km

Pleasant fall evening with high 50F

Strength 20:00 [2]

Core and abs routine

Sunday Oct 6, 2013 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Feels like Fall is in the air

Trail running (XC) 34:29 6.45 km (5:21 / km) +90m 5:00 / km

Shake out in French, with stop hallway for stretching.

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