Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Nov 13, 2016:

activity	#	time	miles		km		+m
Running	6	3:45:04	30.09	(7:29)	48.43	(4:39)	474
Cycling	3	3:26:59	69.41	(2:59)	111.7	(1:51)	400
Swimming	4	2:10:00	3.56	(36:31)	5.73	(22:41)
Warm up/ Warm down	2	23:52	3.29	(7:15)	5.3	(4:30)
Strengh and conditioning	1	10:00
Total	12	9:55:55	106.35		171.16		874

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Sunday Nov 13, 2016 #

10 AM

Cycling (Redmires ride) 1:11:28 [3] 32.7 km (2:11 / km) +400m 2:04 / km

Steady cycle on the redmires loop.

Saturday Nov 12, 2016 #

2 PM

Running (Easy run) 49:30 [2] 10.3 km (4:48 / km)

Easy run up Porter then along Fulwood.

Friday Nov 11, 2016 #

5 PM

Running (Easy run with Patrick) 51:54 [2] 10.9 km (4:46 / km) +199m 4:22 / km

Easy run with Patrick on the roads.

6 PM

Swimming (Easy swim) 22:00 [2] 1.0 km (22:00 / km)

Easy swim.

Cycling (Triathlon spinning) 58:30 [2] 34.0 km (1:43 / km)

Spinning with Triathlon.

Thursday Nov 10, 2016 #

1 PM

Warm up/ Warm down warm up/down (Warm up + down) 15:00 [2] 3.4 km (4:25 / km)

Warm up/down.

Running hills (3x Springvale loop) 24:41 [5] 6.13 km (4:02 / km) +172m 3:32 / km

3x Springvale loop of 5 hills with jogs down and 45 second recovery between sets.

Wednesday Nov 9, 2016 #

3 PM

Cycling (Steady spin) 1:17:01 [2] 45.0 km (1:43 / km)
ahr:153

Steady spin in the gym, started on the machines then switched to the spinning bikes once a class had gone, pretty boring.

5 PM

Swimming (Steady swim) 45:00 [2] 2.0 km (22:30 / km)

10 lengths, 5x2 pull 2 swim, 4x 200, 6 length warm down.

Tuesday Nov 8, 2016 #

2 PM

Warm up/ Warm down warm up/down (Warm up jog ) 8:52 [2] 1.9 km (4:40 / km)

Warm up jog down to endcliffe park.

Running tempo (Porter threshold) 25:06 [5] 6.0 km (4:11 / km)

Threshold run from Endcliffe park to the top of porter, then a bit over the top.

3 PM

Running (Jog down Porter) 36:07 [2] 7.0 km (5:10 / km)

Jog back down Porter home.

4 PM

Swimming (Easy swim) 25:00 [2] 1.13 km (22:07 / km)

Easy swim.

Monday Nov 7, 2016 #

12 PM

Running (Easy run) 37:46 [2] 8.1 km (4:40 / km) +103m 4:23 / km

Easy morning run.

6 PM

Swimming (Triathlon swim) 38:00 [2] 1.6 km (23:45 / km)

Swim with triathlon, lots of sprints.

Strengh and conditioning (Arm + core) 10:00 [2]

Easy core and arm session.

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