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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 7 days ending Sep 14, 2013:

activity # timemileskm+m
  Easy Run4 3:05:45 25.54(7:16) 41.1(4:31) 150
  Warmup3 1:02:51 7.82(8:02) 12.59(4:59) 20
  Track Intervals1 30:00
  Cool down3 25:21 1.21 1.95 8
  Trail repeats1 24:15 4.37(5:33) 7.04(3:27) 6
  rest1 11:06 0.18(1:02:15) 0.29(38:41) 22
  Hill Repeats1 4:22 0.82(5:21) 1.31(3:20) 115
  Total8 5:43:40 39.94 64.28 321
  [1-5]2 45:00

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SuMoTuWeThFrSa

Saturday Sep 14, 2013 #

7 PM

Easy Run 49:59 [0] 10.24 km (4:53 / km) +25m 4:49 / km

Friday Sep 13, 2013 #

4 PM

Easy Run 48:33 [0] 10.81 km (4:29 / km) +90m 4:19 / km

Thursday Sep 12, 2013 #

6 PM

Warmup 21:06 [0] 4.06 km (5:12 / km) +16m 5:06 / km

Workout:
10x400
Goal: 1:05s

Results:
6,7,6,6,6,5,5,5,5,4

Track Intervals 30:00 [3]

7 PM

Cool down 5:45 [0] 1.0 km (5:47 / km) +4m 5:40 / km

Wednesday Sep 11, 2013 #

4 PM

Easy Run 44:09 [0] 10.02 km (4:25 / km) +31m 4:20 / km

Tuesday Sep 10, 2013 #

5 PM

Warmup 20:47 [0] 4.01 km (5:11 / km) +3m 5:10 / km

Workout:
3x2000m
Goal:
6:40s

+1x1000m
Goal:
3:10s

Trail repeats 6:44 [0] 2.01 km (3:21 / km) +3m 3:20 / km

rest 3:01 [0] 0.07 km (42:29 / km) +1m 39:42 / km

Trail repeats 7:11 [0] 2.01 km (3:35 / km) +1m 3:34 / km

rest 4:04 [0] 0.1 km (41:05 / km) +13m 24:48 / km

Trail repeats 7:01 [0] 2.01 km (3:29 / km)

rest 4:01 [0] 0.12 km (34:20 / km) +8m 25:35 / km

Trail repeats 3:19 [0] 1.01 km (3:17 / km) +2m 3:15 / km

Cool down 4:36 [0] 0.95 km (4:49 / km) +4m 4:43 / km

Monday Sep 9, 2013 #

4 PM

Easy Run 43:04 [0] 10.04 km (4:17 / km) +4m 4:17 / km

Sunday Sep 8, 2013 #

6 PM

Hill Repeats 20 [0] 0.12 km (2:48 / km) +19m 1:33 / km

Hill Repeats 21 [0] 0.09 km (3:48 / km) +6m 2:52 / km

Hill Repeats 20 [0] 0.09 km (3:45 / km) +20m 1:46 / km

Hill Repeats 21 [0] 0.07 km (5:04 / km) +6m 3:32 / km

Hill Repeats 21 [0] 0.1 km (3:32 / km) +9m 2:26 / km

Hill Repeats 20 [0] 0.1 km (3:12 / km) +9m 2:14 / km

Hill Repeats 21 [0] 0.12 km (2:55 / km) +17m 1:42 / km

Hill Repeats 20 [0] 0.1 km (3:22 / km) +6m 2:35 / km

Hill Repeats 19 [0] 0.07 km (4:28 / km) +1m 4:10 / km

Hill Repeats 21 [0] 0.12 km (2:59 / km) +2m 2:45 / km

Hill Repeats 20 [0] 0.11 km (3:07 / km) +3m 2:44 / km

Hill Repeats 19 [0] 0.13 km (2:24 / km) +11m 1:42 / km

Hill Repeats 19 [0] 0.09 km (3:22 / km) +6m 2:33 / km

Warmup 20:58 [0] 4.52 km (4:38 / km) +1m 4:38 / km

Cool down 15:00 [3]

Workout:

15x20s uphills at Corey's Hill

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