Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ryder

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Strength and conditioning3 4:00:00
  Swim1 2:00:00
  Warm up2 1:00:00 4.97(12:04) 8.0(7:30)
  Running1 55:32 4.35(12:46) 7.0(7:56)
  Orienteering1 49:55 4.66(10:43) 7.5(6:39) 16016 /19c84%
  Total5 8:45:27 13.98 22.5 16016 /19c84%

«»
5:35
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 31, 2010 #

Warm up warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: addias swoops

LEGS DEAD AFTER 3kTT the day b4

Orienteering race (SC championships) 49:55 [5] *** 7.5 km (6:39 / km) +160m 6:01 / km
spiked:16/19c shoes: addias swoops

3 mins of mistakes
a lot of dead running legs felt heavy afer the day before training a few good routechoices missed but i was happy with it
basil beat me by 20seconds grrr

Saturday Jan 30, 2010 #

Warm up 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics (c)

5 laps of the track
and drills

Running (Drills) 45:00 [3] 4.0 km (11:15 / km)
shoes: Asics (c)

the 6 sets of drills 5 times each
and a few laps

Running (3k TT) 10:32 [5] 3.0 km (3:31 / km)
shoes: Asics (c)

42 seconds per 200
84 per 400

1032 overall
finished fast so possibly 10 seconds to be knocked off soonish
plan to get down to 10.00 by april

Swim 2:00:00 [3]

Swimming

Warm up warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics (c)

7 PM

Strength and conditioning (jeff sess) 2:00:00 [5]
shoes: Asics (c)

60x3 plank
30x3 Side plank Each side
30x3 press ups
35x3 Dips
15x3 dorsal raises
15x3 Leg raises (sat)
60x3 jackknife

and ankle drills

Killer after all the running today

Wednesday Jan 27, 2010 #

Strength and conditioning 1:00:00 [3]
shoes: Asics (c)

GYM upper body
LA work

Tuesday Jan 26, 2010 #

Strength and conditioning 1:00:00 [3]

« Earlier | Later »