Training Log Archive: FrankTheTankIn the 31 days ending Mar 31, 2009:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||
Tuesday Mar 31, 2009 #
Road Running hills 50:00 [5] 6.0 mi (8:20 / mi)
shoes: Asics Gel 1120
Easy 15min warmup to the "Mother" hill. 7x 2:00 hills with jogback recovery. I was not feeling great today and was not really in the mood for this workout, but had to set a good example for the kids. They did great today and really worked hard. My right calf knotted up on the cooldown back to the track and I had to stop for a bit. Did Coreture after.
C • call 1
Monday Mar 30, 2009 #
Road Running long 1:13:32 [3] 9.0 mi (8:10 / mi)
Long run out at Stottlemyer with the team. Felt good today and it was nice to get on the trails.
Saturday Mar 28, 2009 #
Note
April Fool's Invite at Fife HS. Rain, rain, and more rain all day long.
Thursday Mar 26, 2009 #
Road Running (long daddy-o) 2:00:00 [4] 12.0 mi (10:00 / mi)
Green Mtn. w/ G-dogg and M-slice. I felt pretty good for about my limit of 1:30, and then I kind of bonked. Needed some food. Glad I remembered my headlamp as it was about an hour longer than I was expecting.
Green Mtn 20090326 at EveryTrail
Map created by EveryTrail:GPS Geotagging
Green Mtn 20090326 at EveryTrail
Map created by EveryTrail:GPS Geotagging
Wednesday Mar 25, 2009 #
Road Running 45:00 [3] 5.5 mi (8:11 / mi)
shoes: Asics Gel 1120
Easy run with the team around town trying to hit every short trail along the way.
Tuesday Mar 24, 2009 #
Road Running hills 30:00 [5] 4.0 mi (7:30 / mi)
shoes: Asics Gel 1120
10:00 warmup and cooldown to/from the hill. Did 10x 1:00 hill repeats with jogback recovery with the team. It was a tough workout, especially with the hard rain that came down near the end. I felt pretty good today.
Monday Mar 23, 2009 #
Road Running 30:00 [4] 4.5 mi (6:40 / mi)
shoes: Asics Gel 1120
Easy running with bits at tempo trying to keep track of the team on their tempo workout.
Sunday Mar 22, 2009 #
Event: MoboGoGlobo! 2009
Orienteering (cell-o) 29:22 [3] 3.6 km (8:09 / km) +246ft 7:23 / km
MoboGoGlobo (say that 10 times fast). Had a good run with Boris on the line giving me great directions from Sweden. It was fun and looking at the splits it looked like we had a strong finish. The beginning was a bit rough and I lost quite a few minutes going to 6, but overall it was good.
Saturday Mar 21, 2009 #
Road Running 48:16 [4] 7.5 mi (6:26 / mi)
shoes: Asics Gel 1120
Ran up to Jackson park in good ol' PO while I was waiting for the track meet to progress. Beautiful day and I tried to push the pace pretty hard today. Felt good.
Saturday Mar 14, 2009 #
Orienteering race 43:59 [4] 6.3 km (6:59 / km)
WIOL Champs @ Ft. Stelacoom: This was a runners course for sure. I had a pretty decent run. My fitness is getting a little better, but I still have work to do. I would really like to be in top shape come june for the PNWOF A-meets and I also have a half-marathon at the end of June. The course wasn't too technical, so it was more about putting the head down and running long daddy legs. I did a good job trying to read ahead on the map and had all my exits from the controls figured out before I got there, so I think I kept a pretty steady pace. My route to 7 was longer than it should have been and I was slow finding 10, but never made any big mistakes. Pretty good run for me especially since it's been probably over a month since I've been on a map.
Wednesday Mar 11, 2009 #
Road Running hills 45:00 [5] 5.0 mi (9:00 / mi)
shoes: Asics Gel 1120
Ran hill repeats with the team today. 6x2:00 hills with jogback recovery on the "Mother hill". 15:00 warmup and cooldown. It was a tough workout and I'm really out of shape, which in a way is kind of a good thing because I can relate with the athletes that didn't train in the offseason. Overall, I have a great group to work with though. It's going to be a fun season.
Tuesday Mar 10, 2009 #
Road Running (Pygmy Power Circuit) 20:00 [4] 3.0 mi (6:40 / mi)
shoes: Asics Gel 1120
Ran the Pygmy Power Circuit with the team today. I will be sore tomorrow.
Saturday Mar 7, 2009 #
Road Running (Trail) 1:09:43 [3] 9.0 mi (7:45 / mi)
shoes: Asics Gel 1120
Long run out on Stottlemyer trails with the team. Did 4x (1:00 on x 1:00 off) surges in the middle of the run. Good run, but really muddy and sloppy.