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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Running3 4:16:18 30.7(8:21) 49.41(5:11) 539
  Cycling2 1:30:05 36.79(24.5/h) 59.21(39.4/h)
  Swimming1 47:00 1.24(37:49) 2.0(23:30)
  Weights/core2 35:00
  Massage1 45
  Total8 7:09:08 68.74 110.63 539
  [1-5]7 7:08:19
averages - sleep:6.8

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

9 AM

Running (Trail/road) 2:15:51 intensity: (22:18 @1) + (22:12 @2) + (51:12 @3) + (28:01 @4) + (12:08 @5) 23.11 km (5:53 / km) +440m 5:22 / km
ahr:160 max:173 slept:6.0 shoes: Salomon Spikecross

Solo BSMT loop in the grey drab typical Dec weather. Valley rd closed at the base of Heartbreak hill so had to bushwhack up to train tracks. But the construction on Lemonville Rd bridge is finally done, will be good for biking.

Felt like shit, what else is new since getting back from Ecuador.
C • Sounds like you need some m... 3

Saturday Dec 13, 2014 #

12 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (4 @0) + (37:04 @1) + (6:08 @2) + (2:56 @3) + (5:06 @4) + (8:42 @5) 40.28 km (40.3 kph)
ahr:143 max:175 slept:8.0

FTP threshold test.
1 PM

Cycling (Kickr - Trainerroad) 30:05 intensity: (6:58 @1) + (21:53 @2) + (1:02 @3) + (12 @4) 18.93 km (37.8 kph)
ahr:145 max:164

Cheaha workout cooldown.

Friday Dec 12, 2014 #

11 AM

Running (Road) 1:00:24 intensity: (7:13 @1) + (1:39 @2) + (4:20 @3) + (25:17 @4) + (21:55 @5) 13.1 km (4:37 / km) +99m 4:27 / km
ahr:166 max:173 slept:6.0 shoes: Newton Gravity Blue/Red

HR sky high, not good.

Thursday Dec 11, 2014 #

12 PM

Weights/core (Work gym) 20:00 [1]
slept:7.0

Wednesday Dec 10, 2014 #

7 AM

Swimming (Aldershot pool) 47:00 [2] 2.0 km (23:30 / km)

2 x (100 fr, 100 br) warmup
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 fr

Tuesday Dec 9, 2014 #

11 AM

Running intervals (Treadmill) 1:00:03 intensity: (6:55 @1) + (13:00 @2) + (18:18 @3) + (8:30 @4) + (13:20 @5) 13.2 km (4:33 / km)
ahr:161 max:178 shoes: Newton Gravity Blue/Red

10mins @ 7.5mph
5mins @ 8.5mph
5mins @ 7.5mph
5mins @ 9.0mph
5mins @ 7.5mph
5mins @ 9.5mph
5mins @ 7.5mph
5mins @ 10.0mph
5mins @ 7.5mph
5mins @ 9.5mph
5mins @ 7.5mph
C • Intervals? 5

Weights/core (Work gym) 15:00 [1]

2 PM

Massage 45 [0]

Now that we have one on site, have to start this up again. Painful.

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