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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gil

In the 7 days ending Feb 23, 2013:

activity # timemileskm+m
  Run/Walk3 4:00:00 21.5(11:10) 34.6(6:56) 343
  Running2 3:05:00 16.5(11:13) 26.55(6:58)
  Aqua6 3:00:00
  Walking2 1:25:00 6.0(14:10) 9.66(8:48) 178
  Cycling3 1:20:00
  Strength2 20:00
  Total6 13:10:00 44.0 70.81 521
  [1-5]6 11:50:00
averages - sleep:5.7

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SuMoTuWeThFrSa

Saturday Feb 23, 2013 #

1 PM

Run/Walk long (Treadmill) 2:00:00 [2] 11.0 mi (10:55 / mi) +177m 10:23 / mi
shoes: Sir Mix-a-Lot NZS

10min run, 5 min walk

Walking long (Treadmill) 40:00 [2] 3.0 mi (13:20 / mi) +48m 12:42 / mi
shoes: Sir Mix-a-Lot NZS

Aqua 40:00 [1]

Cycling (Stationary bike) 10:00 [2]

Friday Feb 22, 2013 #

7 AM

Note
slept:6.0

Thursday Feb 21, 2013 #

7 AM

Note
slept:6.0

6 PM

Running tempo (Track indoor) 1:20:00 intensity: (35:00 @2) + (45:00 @5) 8.0 mi (10:00 / mi)
shoes: Sir Mix-a-Lot NZS

Warmup and stretching
2x (2miles at marathon pace finishing with 1mile threshold)
Marathon pace was at 7:30, threshold was bit faster
Cooldown

One of hardest speed workouts I have done in long time. First time in 20+ years when I have done 2 speed workouts in one week. Many times I wanted to quit but continued. Only reason I'd quit if I felt injury was about to happen

Strength (Core) 10:00 [4]
shoes: Sir Mix-a-Lot NZS

Not as intense workout as previous ones and I cut it short. I started to swet a lot from the workout.

Aqua 40:00 [0]

Wednesday Feb 20, 2013 #

7 AM

Note
slept:5.0

7 PM

Cycling tempo (Stationary Bike) 30:00 [5]
shoes: Sir Mix-a-Lot NZS

Walking (Treadmill) 45:00 [2] 3.0 mi (15:00 / mi) +130m 13:13 / mi
shoes: Sir Mix-a-Lot NZS

Aqua 20:00 [0]

Tuesday Feb 19, 2013 #

6 PM

Running tempo (Track) 1:45:00 intensity: (1:00:00 @2) + (45:00 @5) 8.5 mi (12:21 / mi)
shoes: Sir Mix-a-Lot NZS

Warmup
2x3miles, first at 7min/mile even, second at 7:20, 7:20, 7:40
4x200m
Cool-down

I could not do last 200 because I started to feel my right leg to cramp up.

Excellent workout.

Strength (Core) 10:00 [5]

Aqua 20:00 [0]

Monday Feb 18, 2013 #

5 PM

Run/Walk (Treadmill) 1:00:00 [2] 5.25 mi (11:26 / mi) +82m 10:54 / mi
shoes: Sir Mix-a-Lot NZS

Aqua 40:00 [1]

Sunday Feb 17, 2013 #

1 PM

Run/Walk (Treadmill) 1:00:00 [2] 5.25 mi (11:26 / mi) +84m 10:53 / mi
shoes: Sir Mix-a-Lot NZS

Cycling (Stationary bike) 40:00 [4]
shoes: Sir Mix-a-Lot NZS

Aqua 20:00 [1]

+stretching

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