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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: inTIMidator

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Curling3 5:20:00
  Road Running9 4:59:30 32.41(9:14) 52.15(5:45) 204
  Spinning5 3:12:05 44.74 72.0
  MTB3 3:05:29 21.94(7.1/h) 35.31(11.4/h) 268
  Bike Commute2 2:00:53 30.5(15.1/h) 49.09(24.4/h) 190
  Road Biking1 1:29:26 20.24(13.6/h) 32.58(21.9/h) 76
  Strength Training2 40:00
  Core4 4:25
  Total28 20:51:48 149.84 241.14 738
  [1-5]28 20:48:57
averages - sleep:7.9 rhr:62

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Thursday Apr 30, 2015 #

Note
rhr:59 slept:8.0 (rest day)

Wednesday Apr 29, 2015 #

Note
rhr:65 slept:7.0

7 AM

Road Running tempo 19:09 [4] 3.5 km (5:28 / km) +12m 5:23 / km
shoes: Saucony Kinvara 4 - Red

8 AM

Strength Training 10:00 [3]

Three Sets
Incline Chest Press - 40# DB x 12
Bike Crunch x 15ea
12 PM

Road Running tempo 20:57 [4] 4.01 km (5:14 / km) +18m 5:07 / km
shoes: Saucony Kinvara 4 - Red

Road Running tempo 8:09 [4] 1.54 km (5:17 / km)
shoes: Saucony Kinvara 4 - Red

5 PM

Road Running tempo 18:29 [4] 3.55 km (5:13 / km) +10m 5:08 / km
shoes: Saucony Kinvara 4 - Red

6 PM

MTB 50:36 [1] 10.72 km (12.7 kph) +26m

Tuesday Apr 28, 2015 #

6 AM

Bike Commute 1:02:01 [3] 24.12 km (23.3 kph) +142m

5 PM

Bike Commute 58:52 intensity: (14 @0) + (1:32 @1) + (17:40 @2) + (34:56 @3) + (4:30 @4) 24.97 km (25.5 kph) +48m
ahr:145 max:167

Monday Apr 27, 2015 #

12 PM

Road Running tempo 21:28 intensity: (3 @0) + (2 @1) + (4 @2) + (6:45 @3) + (12:45 @4) + (1:49 @5) 3.95 km (5:26 / km) +17m 5:19 / km
ahr:165 max:215 shoes: Saucony Kinvara 4 - Red

Road Running 8:24 intensity: (23 @2) + (8:01 @3) 1.53 km (5:30 / km)
ahr:153 max:158 shoes: Saucony Kinvara 4 - Red

Sunday Apr 26, 2015 #

9 AM

MTB 22:06 intensity: (28 @1) + (9:45 @2) + (10:36 @3) + (1:17 @4) 5.52 km (15.0 kph) +53m
ahr:140 max:165

MTB 1:30:00 intensity: (51 @0) + (2:21 @1) + (32:34 @2) + (34:30 @3) + (19:38 @4) + (6 @5) 13.55 km (9.0 kph) +146m
ahr:144 max:179

11 AM

MTB 22:47 intensity: (1:18 @1) + (16:09 @2) + (3:06 @3) + (2:14 @4) 5.53 km (14.6 kph) +43m
ahr:134 max:170

Saturday Apr 25, 2015 #

6 PM

Road Running 1:11:51 intensity: (1 @0) + (3 @1) + (11:21 @2) + (45:44 @3) + (14:31 @4) + (11 @5) 11.97 km (6:00 / km) +15m 5:58 / km
ahr:151 max:189 shoes: Saucony Kinvara 4 - Red

Tuesday Apr 21, 2015 #

12 PM

Spinning intervals 45:02 intensity: (37 @0) + (8:58 @1) + (20:16 @2) + (11:58 @3) + (3:13 @4) 15.0 km (20.0 kph)
ahr:133 max:166

Level 15 Interval Program
Warmup and then 2:50min on with 2:50 easy for 6 repeats

Monday Apr 20, 2015 #

12 PM

Road Running 43:56 intensity: (11 @0) + (3 @1) + (10:15 @2) + (30:12 @3) + (2:02 @4) + (1:13 @5) 7.36 km (5:58 / km) +30m 5:51 / km
ahr:147 max:197 shoes: Saucony Kinvara 4 - Red

Sunday Apr 19, 2015 #

10 AM

Road Biking 1:29:26 intensity: (23:17 @2) + (39:47 @3) + (21:46 @4) + (4:36 @5) 32.58 km (21.9 kph) +76m
ahr:154 max:244

Thursday Apr 16, 2015 #

10 AM

Spinning warm up/down 5:00 [2]

Strength Training 30:00 [3]

Three sets
30# Shoulder Press x 12
45# Chest Press x 12
60# Step Ups x 10 each leg
95# Back Squat x 10
90# Lat Pulldown x 15
90# Row x 15
Bike Crunch x 15 each side
Crunch x 30
7 PM

Spinning 1:00:01 intensity: (1 @0) + (1:59 @1) + (54:22 @2) + (3:39 @3) 25.0 km (25.0 kph)
ahr:134 max:149

Wednesday Apr 15, 2015 #

12 PM

Road Running tempo 41:43 intensity: (2 @1) + (1:42 @2) + (27:56 @3) + (12:03 @4) 7.2 km (5:48 / km) +84m 5:29 / km
ahr:156 max:176 shoes: Saucony Kinvara 4 - Red

10 PM

Core 1:00 [3]

Tuesday Apr 14, 2015 #

7 AM

Core 1:00 [3]

Monday Apr 13, 2015 #

Note
slept:7.0 (sick)

12 PM

Road Running tempo 33:12 intensity: (9 @0) + (8 @1) + (2:12 @2) + (11:25 @3) + (19:18 @4) 5.65 km (5:53 / km) +17m 5:47 / km
ahr:159 max:171 shoes: Saucony Kinvara 4 - Red

6 PM

Road Running 12:12 [3] 1.9 km (6:26 / km) +1m 6:25 / km
shoes: Saucony Kinvara 4 - Red

Saturday Apr 11, 2015 #

11 AM

Curling 1:30:00 [3]

4 PM

Curling 1:30:00 [3]

Thursday Apr 9, 2015 #

Note
slept:7.5

Wednesday Apr 8, 2015 #

Note
slept:8.0 (sick)

7 AM

Core 1:20 [3]

12 PM

Spinning 32:01 intensity: (44 @0) + (6:40 @1) + (18:12 @2) + (6:25 @3) 12.0 km (22.5 kph)
ahr:129 max:155

Level 12 Rolling program
7 PM

Curling 2:20:00 [3]

Tuesday Apr 7, 2015 #

Note
rhr:62 slept:7.5 (sick)

7 AM

Core 1:05 [2]

7 PM

Spinning warm up/down 10:00 [1] 4.0 km (24.0 kph)

Spinning 40:01 intensity: (1:49 @1) + (19:33 @2) + (18:14 @3) + (25 @4) 16.0 km (24.0 kph)
ahr:140 max:163

Monday Apr 6, 2015 #

Note
slept:6.0 (sick)

Friday Apr 3, 2015 #

Note
slept:9.0 (sick) (rest day)

Meds are great

Thursday Apr 2, 2015 #

Note
slept:9.0 (sick) (rest day)

Working from home

Wednesday Apr 1, 2015 #

Note
slept:10.0 (sick) (rest day)

Home sick - Full Cold

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