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

Training Log Archive: falcon

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Mtn bike6 6:30:17 40.6 65.33 2123
  Trail running3 4:56:01 32.44(9:07) 52.21(5:40) 1579
  Swimming4 3:34:00 6.43(33:17) 10.35(20:41)
  Bike trainer1 30:00
  Total14 15:30:18 79.47 127.89 3702
  [1-5]13 11:53:40

«»
3:08
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 14, 2012 #

10 AM

Mtn bike 1:11:52 intensity: (19:49 @0) + (24:55 @1) + (21:51 @2) + (5:17 @3) 13.11 km (5:29 / km) +348m 4:50 / km
ahr:104 max:146

Easy spin with the dogs up to FFTW and UNBC trails. Wet logs and leaves made for a conservative pace.
3 PM

Swimming 40:00 [3] 1.65 km (24:15 / km)

500m warm-up then 46x25m on 40".
4 PM

Bike trainer intervals 30:00 [3]

20x30" on, 30" off followed by 10' cooldown on the pool deck.

Saturday Oct 13, 2012 #

12 PM

Trail running 1:11:04 intensity: (1:13 @0) + (53 @1) + (5:53 @2) + (26:55 @3) + (35:13 @4) + (57 @5) 12.31 km (5:46 / km) +480m 4:50 / km
ahr:146 max:193

Calves still a bit sore, running in the O-shoes to get feet re-acquainted with them. Will probably take tomorrow off and run stairs on Monday.

Friday Oct 12, 2012 #

7 AM

Swimming 1:02:00 [3] 3.0 km (20:40 / km)

Felt pretty slow at the end. Tired upper body. Will take a day off from the pool, I think.
5 PM

Mtn bike intervals 35:00 [3]

Spinning up the University hill. 30s on and 30s off. Developing power in a seated position.

Thursday Oct 11, 2012 #

7 AM

Swimming 1:02:00 [3] 3.2 km (19:22 / km)

Dragging a@# today. Crowded as hell in the pool.
5 PM

Mtn bike 50:38 [0] 8.48 km (5:58 / km) +210m 5:19 / km

Easy spin while Anita ran.

Wednesday Oct 10, 2012 #

9 AM

Trail running intervals 1:41:49 intensity: (1:14 @0) + (4:13 @1) + (12:14 @2) + (42:05 @3) + (36:56 @4) + (5:07 @5) 19.54 km (5:13 / km) +538m 4:35 / km
ahr:142 max:187

10x1mile at 1/2 marathon pace with 90" recovery.
3 PM

Mtn bike 1:26:57 intensity: (24:55 @0) + (18:38 @1) + (31:46 @2) + (11:38 @3) 15.09 km (5:46 / km) +545m 4:53 / km
ahr:101 max:143

Nice spin with Scott, Pat and Phil out at Otway.

Tuesday Oct 9, 2012 #

10 AM

Mtn bike 1:38:22 intensity: (1:00:09 @0) + (20:39 @1) + (15:41 @2) + (1:35 @3) + (10 @4) + (8 @5) 18.73 km (5:15 / km) +547m 4:35 / km
ahr:87 max:187

4 PM

Mtn bike intervals 47:28 intensity: (45:30 @0) + (1:12 @1) + (46 @2) 9.92 km (4:47 / km) +473m 3:52 / km
ahr:65 max:129

3x7' or so up UNBC hill. Down technical horse trail to Ginter's.

Monday Oct 8, 2012 #

Swimming 50:00 [3] 2.5 km (20:00 / km)

12x200m, first 100m fast, second 100m technique focus, on 4' cycle.
9 AM

Trail running 2:03:08 intensity: (13:10 @0) + (34:05 @1) + (57:21 @2) + (11:24 @3) + (5:33 @4) + (1:35 @5) 20.37 km (6:03 / km) +561m 5:19 / km
ahr:115 max:175

LSD with the pack.

« Earlier | Later »