Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FrankTheTank

In the 14 days ending Jul 18, 2011:

activity

time

miles

+ft

Road Running

12:47:05

92.5

(8:18)

148.86

(5:09)

7800

Biking

1:05:00

10.0

(6:30)

16.09

(4:02)

Total

13:52:05

102.5

(8:07)

164.96

(5:03)

7800

2:08

0:00

» now

Monday Jul 18, 2011 #

5 PM

Road Running 47:04 [3] 7.0 mi (6:43 / mi) +400ft 6:23 / mi
shoes: Asics Gel-3000

Two full laps after work. Two times up radio hill. The trail is too full of nettles now, so I'm done with it until the end of summer when they die down. Felt pretty good on the run. Pushed up to Tempo for the final 3min or so of the run.

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

9 AM

Road Running (trail) 1:10:22 [4] 10.0 mi (7:02 / mi)
shoes: Asics Gel-3000

Bros run at the "Pig Farm" in Kalispell. This would be some nice o'ing terrain if it was mapped. It was a pretty quick pace at times, but it was great to run with old friends again. Kind of like the old days.

Thursday Jul 14, 2011 #

11 AM

Road Running (trail) 2:08:00 [3] 15.5 mi (8:15 / mi)
shoes: Asics Gel-3000

Bros run in GNP from Fish Creek CG to Lake McDonald Lodge, shuttle ride to Apgar and then run from there back to the CG. Good times, but I'm slow compared to the rest of the bros.

Wednesday Jul 13, 2011 #

2 PM

Road Running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Asics Gel-3000

Run in Kalispell with the Bob stroller. Warm out in the heat of the afternoon.

Tuesday Jul 12, 2011 #

6 PM

Road Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: Asics Gel-3000

Run from Pasco to Richland and thru the columbia point trail. Stiff legs after the long drive.

Monday Jul 11, 2011 #

6 PM

Road Running hills 51:09 [4] 6.0 mi (8:32 / mi) +1500ft 6:54 / mi
shoes: Asics Gel-3000

6x Radio Hill Figure Eight loops. I tried to slow down the downhills a bit today and focus on pushing the uphill harder and quicker. Was sluggish getting going, but once I got three under the belt I was feeling good. Splits were: 8:59 (includes w/up), 7:46, 7:45, 8:12 (includes trail maint.), 8:02, 8:00, 2:22 cooldown. Did step-ups and box jumps after.

Sunday Jul 10, 2011 #

4 PM

Road Running 28:55 [3] 4.0 mi (7:14 / mi)
shoes: Mizuno Cabrakan II

Easy recovery run from home.

Saturday Jul 9, 2011 #

12 PM

Road Running (Trail) 2:08:03 [3] 16.0 mi (8:00 / mi) +1500ft 7:21 / mi
shoes: Asics Gel-3000

Great run on Obstruction Pt. road. Road is clear all the way to PJ Lake trailhead. Felt pretty good the whole way. Super awesome views. 2 laps. Splits to PJ Lake and back were: 1:02 and 1:05. Left hip flexor was a little sore during the end.

Friday Jul 8, 2011 #

5 PM

Road Running 1:02:20 [3] 8.0 mi (7:47 / mi)
shoes: Mizuno Cabrakan II

Long loop from Home. Lots of car traffic today. Developed raw spot on the top of my main knuckle of my big toe where it meets the foot from my new trail runners. I have had this same issue with other trail runners. In fact I have yet to find a pair that really work for me and I have tried many different brands. Frustrating.

Thursday Jul 7, 2011 #

5 PM

Biking (MTB) 1:05:00 [3] 10.0 mi (6:30 / mi)

Ride at Stottlemyer w/ Joel. Wet and muddy trails today.

C • Those are 2

Wednesday Jul 6, 2011 #

6 PM

Road Running hills (trail) 1:57:59 [4] 9.0 mi (13:07 / mi) +4000ft 9:14 / mi
shoes: Asics Gel-3000

Mt. Walker repeats, two laps. Absolutely phantastic evening for it. Views were great on top. Splits were: 33:05 up (new record), 19:10 dwn, 38:07 up, 20:28 dwn, additional 7:07 after the second up to run to the south viewpoint and back. Felt pretty good and my downhill legs are much stronger now.

Tuesday Jul 5, 2011 #

5 PM

Road Running 50:13 [3] 6.5 mi (7:44 / mi) +400ft 7:18 / mi
shoes: Asics Gel-3000

Easy two laps after work. 2x up radio hill. Nettles are starting to get thick on the trail. Did some leg drills in the fitness center after the run.

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