Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LittleMonkey

In the 30 days ending Sep 30, 2009:

activity

time

miles

Running

3:22:39

24.65

(8:13)

39.67

(5:07)

810

Kayaking

3:00:00

Orienteering

2:12:58

4.54

(29:19)

7.3

(18:13)

530

21c

Strength Training

1:50:00

Biking

45:00

Total

11:10:37

29.19

46.97

1340

21c

3:50

0:00

» now

Tuesday Sep 29, 2009 #

Running 34:44 [3] 4.3 mi (8:05 / mi) +200m 7:03 / mi
shoes: blue Mizuno WN 2

Rancho San Antonio alone. I set my PR today which really says something given that this is the park I've probably run in the most! Though by only 4 sec, but still, it's a good sign for the race on Fri. Now I definitely think I'll do it. I felt good today the whole run and could have pushed a little harder even. My legs still hurt plenty from orienteering but that may have helped by slowing me down in the beginning. It also helped that it was nice and cool.

C • Cool 3

Sunday Sep 27, 2009 #

Orienteering 2:12:58 [3] *** 7.3 km (18:13 / km) +530m 13:22 / km
21c

Blue at Monte Bello. A very hot day and a long course plus only two water stops made it brutal. I hit a wall near the end and had to start mostly walking. Still I felt it went well. I was running and navigating pretty well up until that point. I made one or two mistakes but recovered fast plus a handful of smaller errors. Otherwise a pretty good race. It was a fun course, nicely designed to stay in the woods as much as possible.

Saturday Sep 26, 2009 #

Strength Training 40:00 [5]

2 x 30 bed pushups
2 x 6 bicep curls 30 lbs each arm
2 x 7 military press 30 lbs each arm
1 x 6 lateral raise 30 lbs each arm (couldn't complete)
2 x 6 lateral raise 8 lbs each arm
1 x 6 tricep extension with purple band

Friday Sep 25, 2009 #

Strength Training 5:00 [3]

2 x 30 situps

Wednesday Sep 23, 2009 #

Running 35:32 [3] 4.3 mi (8:16 / mi) +200m 7:13 / mi
shoes: blue Mizuno WN 2

Rancho San Antonio alone. Beat my last time by two minutes. Felt good the whole way. Probably due a lot to how cool it was this morning.

Saturday Sep 19, 2009 #

Running 46:00 [3] 5.1 mi (9:01 / mi) +200m 8:02 / mi
shoes: blue Mizuno WN 2

El Corte de Madera alone. Beat my PR by 30 sec so I must be in pretty good shape! My legs hurt from yesterday which may have slowed me down enough in the beginning that I was able to keep up an even pace. I did not feel like I was running very fast the whole way.

Friday Sep 18, 2009 #

Running 37:37 [2] 4.3 mi (8:45 / mi) +200m 7:39 / mi
shoes: blue Mizuno WN 2

Rancho San Antonio alone. I didn't really push it this time and lost by about 30 sec to my time from three weeks ago. I haven't been sleeping much or running much recently so it isn't too surprising.

Wednesday Sep 16, 2009 #

Strength Training 10:00 [5]

at gym

1 x 12 chest press 60 lbs
2 x 5 chest press 100 lbs
1 x 12 lat pull 100 lbs
2 x 6 lat pull 130 lbs

Sunday Sep 13, 2009 #

Strength Training 15:00 [5]

with purple resistance band
2 x 12 bicep curls each arm
2 x 9 tricep extensions

Saturday Sep 12, 2009 #

Running 22:39 [3] 3.09 mi (7:20 / mi)
shoes: blue Mizuno WN 2

treadmill in nyc. I hate the treadmill and I couldn't force myself to do it all in one shot so I took two breaks of about a minute. So more like an interval workout. I wanted to maintain a fast pace even if I had to take breaks. Still a decent workout.

Biking 45:00 [1]

Kayaking 1:30:00 [1]

a tiring day!

Strength Training 5:00 [3]

2 x 40 sit-ups

Friday Sep 4, 2009 #

Running 26:07 [3] 3.56 mi (7:20 / mi) +10m 7:16 / mi
shoes: blue Mizuno WN 2

at Don and Nancy's with Rafi. From house to Three Mile Harbor and back. Including about 1 mi on a packed sand road. A beautiful day and a nice evening for a run.

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