Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Aug 3, 2014:

	activity	#	time	miles		km		+m
	Cross Training	3	3:10:00
	Running	4	2:44:01	23.67	(6:56)	38.09	(4:18)	120
	Strength & Conditioning	3	35:00	2.0		3.22		30
	Orienteering	1	20:00
	Total	10	6:49:01	25.67		41.31		150
averages - sleep:7

2:44

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Sunday Aug 3, 2014 #

10 AM

Running 43:18 [5] 6.3 mi (6:52 / mi)
shoes: Salomon Men's Speedcross 3

Extremely hot, bad timing on my part.

6 PM

Strength & Conditioning (Core Work) 5:00 [3]

2 min abs, 40 pushups

Saturday Aug 2, 2014 #

Strength & Conditioning (Core Work) 5:00 [3]

2 min abs, 30 pushups

6 PM

Running tempo 32:00 [4] 5.07 mi (6:19 / mi)
shoes: Salomon Men's Speedcross 3

Flat beachside tempo run. 2 miles of sand-covered pavement, about an inch's worth--enough to make you work a bit harder.

Cross Training warm up/down (Biking) 10:00 [3]

Friday Aug 1, 2014 #

1 PM

Running hills 44:43 [4] 6.3 mi (7:06 / mi) +70m 6:52 / mi
slept:7.0 shoes: Salomon Men's Speedcross 3

Nice hot run with some hills.

10 PM

Orienteering (Daily Arm Chair O) 20:00 [3]

2 urban webroute courses

Thursday Jul 31, 2014 #

Cross Training (Swimming) 1:00:00 [3]

Tubing, swimming, climbing rocks, etc. I will recommend tubing as an excellent upper body endurance workout.

Wednesday Jul 30, 2014 #

10 AM

Cross Training (Swimming) 2:00:00 [3]

Lots of waterskiing, treading water, swimming, tubing at lake. Very tired after the day ended.

5 PM

Running tempo 44:00 [4] 6.0 mi (7:20 / mi) +50m 7:09 / mi
shoes: Salomon Men's Speedcross 3

Got an excellent road and trail run in with some old cross country friends. Started really slow but picked up as the run progressed

Tuesday Jul 29, 2014 #

Note
(rest day)

Monday Jul 28, 2014 #

5 PM

Strength & Conditioning (Tempo & Core) 25:00 [4] 2.0 mi (12:30 / mi) +30m 11:57 / mi
shoes: Salomon Men's Speedcross 3

Ran about 1.5 miles tempo pace. Then did 15 minute ab and pushup workout, rotating between the two with little rest and maximum reps in each exercise.

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