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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Browner

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running11 11:49:43 53.44 86.0
  Cycle5 5:42:00 31.07 50.0
  Racing1 3:05:00 15.53(11:55) 25.0(7:24)
  Crossfit5 2:15:00
  Orienteering/Bushwack1 2:00:00
  Total17 24:51:43 100.04 161.0

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Tuesday Apr 30, 2013 #

Running hills 46:00 [4]

8 hill repeats of Old Mill Switchback

Times:
226
216
212
212
226
226
216
211

Crossfit 15:00 [4]

6 min step downs with 20 lb vest to strengthen knees

21-15-9
Kb swings
Knees to elbow
200 m sprint b/w reps
Time= 9:26

Sunday Apr 28, 2013 #

Cycle 2:00:00 [3] 29.0 km (4:08 / km)

Kolapore ride, so fun and rocky.

Saturday Apr 27, 2013 #

Racing 3:05:00 [4] 25.0 km (7:24 / km)

Pick Your Poison Trail Race

Very hilly! What a difference in result not having done hills all winter. Beautiful course otherwise. This area may need to become my new weekend training ground. I barely escaped Storm lapping me...oh the humiliation that would have been.

Next up Sulphur Springs....
C • Killer hills 2

Tuesday Apr 23, 2013 #

Running hills 1:00:00 [4] 5.0 km (12:00 / km)

6 hill repeats off Humber Trail at Dundas and 5k run

Monday Apr 22, 2013 #

Running 1:05:00 [3] 10.0 km (6:30 / km)

Slow trot home from work.

Sunday Apr 21, 2013 #

Orienteering/Bushwack 2:00:00 [3]

Fun course scouting with Storm. Wow is it ever wet out there.

Cycle 1:00:00 [3] 10.0 km (6:00 / km)

Very muddy on some of the ATV trails to be used for Storm the Trent. Course re-routes now under consideration to minimize totally un-fun hike-a-bikes. Merciful Race Director we have in Storm.

Saturday Apr 20, 2013 #

Running 30:00 [3] 5.0 km (6:00 / km)

Cycle 45:00 [3] 11.0 km (4:05 / km)

Thursday Apr 18, 2013 #

Running hills 24:00 [4]

4 repeats of switchback

Crossfit 30:00 [4]

Air bike max cal in 3 min
Practice lunges and dead lifts. Max lift 195

Chipper
400 m run
50 push ups
400 m run
40 KB swings
400 m run
30 power clean at 55 lbs
400 m run
20 dead lifts at 85 lbs
400 m run
10 handstand push ups

Time = 24:10

Wednesday Apr 17, 2013 #

Cycle 1:10:00 [3]

Spinning

Tuesday Apr 16, 2013 #

Running intervals 1:00:00 [4] 10.0 km (6:00 / km)

Trot home from work on Lakeshore trail
4k warm up then intervals

4 x 200m in 52 sec (done, okay)

4 x 600m in 2:45 (could not quite do, short 15 sec, but crazy strong headwind)

Cool down

Crossfit 30:00 [4]

WOD

10 lunges w 25lb overhead ( was supposed to be 40, whoops)
30 sit ups
20 Step ups on 20" box w 25 lb
3 wall walks

4 rounds

Time: 18:50

Sunday Apr 14, 2013 #

Running long 2:36:17 [3] 24.0 km (6:31 / km)

Humber River 24K
892 m climb

Saturday Apr 13, 2013 #

Crossfit 30:00 [4]

5 rounds of:

5 clean and jerk
20 push ups
10 knees to elbow
15 kb high pull
= 17:10

1 mile run w 20 lb vest
= 8:53

Sunday Apr 7, 2013 #

Running long 2:15:00 [3] 21.0 km (6:26 / km)

Humber River

Saturday Apr 6, 2013 #

Running 1:13:26 [3] 11.0 km (6:41 / km)

Failed long run attempt, but got 5 good hills in and 431m climbing. Try again tomorrow!

Thursday Apr 4, 2013 #

Running hills 30:00 [4]

- Week one of hill repeats sucks - lots of sucking wind.
- 4.5 repeats of Spring Road Hill (325m long, 24m ascent)

1:47
1:46
1:47
1:45
sprint up top half


Tuesday Apr 2, 2013 #

Running intervals 30:00 [4]

Cruise Intervals:

3 x 6 minutes at ~ 5:05 pace with 2 min recovery

Crossfit 30:00 [4]

Crossfit with kathie!

1 km row then 15 min AMRAP of

10 dead lifts
10 kb swings
30 situps
10 wall balls
10 push press

Result 4 rds then 30 calorie air bike

Monday Apr 1, 2013 #

Cycle 47:00 [3]

Spin at home

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