Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 7 days ending Jun 3, 2013:

	activity	#	time	miles		km		+m
	trail running	2	3:27:37	19.3	(10:45)	31.06	(6:41)	803
	paved running	3	2:36:22	13.97	(11:12)	22.48	(6:57)	192
	Road bike	2	1:39:18	23.91	(4:09)	38.48	(2:35)	203
	rowing machine	5	50:00	6.76	(7:24)	10.88	(4:36)
	track running	1	6:47	0.87	(7:48)	1.4	(4:51)
	Total	12	8:40:04	64.81	(8:01)	104.3	(4:59)	1198
	[1-5]	12	8:36:40
averages - sleep:7.3 rhr:39 weight:143lbs

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Monday Jun 3, 2013 #

8 AM

rowing machine (30abs,30hamb,20/50toes) 10:00 [2] 2.1 km (4:46 / km)
rhr:36 slept:7.0 weight:143lbs

7 PM

Road bike 43:35 10.97 mi (3:58 / mi) +78m 3:53 / mi
ahr:96 max:120 shoes: Ross Signature 290S

Casual ride. Nice out this evening.

Sunday Jun 2, 2013 #

Event: UNO Well School

Event: Covered Bridges Half Marathon

Event: ROC - Braddocks Bay Canoe-O

Event: NEOC: Breakheart Navigation Race

Event: NEOC: Gay City

Note

Quote from Alexander Loginov, Russian Nordic skier, to question,
"Do you ever get tired?"

Of course! Sometimes we do, for example, interval sessions, when we are sprinting 10 times by 800 meters uphill. Or last year, we were using hike/run training sessions for over 4,5 hours. We ran for 15 minutes and then recovered with 5 minutes of speed walking. By the end of these sessions we were covering over 43 km!

Yeah, me too tired.

8 AM

trail running long 1:54:46 10.86 mi (10:34 / mi) +337m 9:38 / mi
ahr:123 max:142 shoes: Salamon SpeedCross 3

TARC training run. About 10 of us.

Saturday Jun 1, 2013 #

Event: WCOC Bethel Schools Sprints

Event: CNYO 9th Annual REGAINE

10 AM

paved running 1:16:21 6.32 mi (12:05 / mi) +103m 11:30 / mi
ahr:111 max:138 shoes: Asics 1140

With Jude, and then a hot loop by myself.

Friday May 31, 2013 #

7 AM

rowing machine (35 toes) 10:00 [1] 2.2 km (4:33 / km)
rhr:40 slept:7.0

11 AM

Road bike 55:43 [2] 12.94 mi (4:18 / mi) +125m 4:11 / mi
shoes: Ross Signature 290S

Newton garden, weeds are making a counterattack.
Dealt with half of them, planted 6 tomato plants, lots of cucumber seeds.

Thursday May 30, 2013 #

7 AM

rowing machine (30abs,bplank,35toes) 10:00 [1] 2.1 km (4:46 / km)
rhr:38 slept:7.7 weight:143lbs

11 AM

paved running warm up/down 19:43 1.94 mi (10:10 / mi) +33m 9:39 / mi
ahr:115 max:130 shoes: Asics 1150

track running intervals 6:47 0.87 mi (7:48 / mi)
ahr:146 max:160 shoes: Asics 1150

Trying a new workout called Tabata. Basically a time saving program of high intensity. Program calls for 4 of these session per week plus one 1 hour at 70%.
I brought a map to look at inthe rests,Butthey were so short, andI so tired,that I could barely remember the time to start the next interval ,let alone look at a map.
Legs were working hard and were tiring on the last few.

C • Tabata training 9

paved running warm up/down 38:19 3.75 mi (10:13 / mi) +56m 9:46 / mi
ahr:130 max:147 shoes: Asics 1150

During the warm down, I tried a 4 minute interval at threshold HR. I know my HR was elevated after the track sprints, so I wanted to see what my velocity was at T HR.
So it looks like I was about 8m/mile at anHR of 143-145.

Wednesday May 29, 2013 #

9 AM

rowing machine (30abs,30hamb,60toes) 10:00 [3] 2.21 km (4:31 / km)
rhr:40 slept:7.0 weight:143lbs

5 PM

paved running 21:59 1.96 mi (11:13 / mi)
ahr:116 max:152 shoes: Asics 1150

Tuesday May 28, 2013 #

7 AM

rowing machine (30abs,20hamb,50toes) 10:00 [3] 2.27 km (4:24 / km)
rhr:39 slept:8.0

4 PM

trail running 1:32:51 8.44 mi (11:00 / mi) +466m 9:24 / mi
ahr:130 max:146 shoes: Salamon SpeedCross 3

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