Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jan 9, 2010:

activity # timemileskm+m
  running4 2:43:27 3.35 5.39
  snow shoveling5 1:30:53
  strength3 1:06:50
  Other1 1:04:00
  stretching4 48:00
  walking4 29:39
  run/walk1 6:20
  Total7 7:49:09 3.35 5.39

«»
1:58
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 9, 2010 #

snow shoveling 15:00 [3]

strength 30:14 [3]

Friday Jan 8, 2010 #

running hills (Treadmill) 30:00 [4]
shoes: Asics GT 2140

6 deg, 8:57 pace, 2 min up; 1 deg, 10:00 pace, 2 minutes recovery; 3 times. Then 1 min up and 3 min recovery twice. 10 min warm up at 1 deg, 8:57 pace.

walking warm up/down (Treadmill) 8:00 [1]
shoes: Asics GT 2140

15 min pace warm up, 5 min; 20 min pace, 3 min warm down.

stretching warm up/down 12:00 [1]

Thursday Jan 7, 2010 #

strength 30:06 [3]

Wednesday Jan 6, 2010 #

snow shoveling 20:34 [3]

Not as deep but much more water content.

walking warm up/down 6:02 [1]
shoes: Salomon XA Pro 3D Ultra

running long 1:13:11 [3]
shoes: Salomon XA Pro 3D Ultra

A loop and a half around cemetery. Had to dodge pick-ups with plows 5 times. 3/4 loop around lake. Mostly hardpacked snow on roads or sidewalks but rutted around lake.
Temp = 21 F
Wind = NW 10 mph (and noticeable when going into it)
Chill = 10 F
Overcast.

run/walk warm up/down 6:20 [2]
shoes: Salomon XA Pro 3D Ultra

When finished with long run was still a ways from home. Didn't want to extend run (overdoing it!) and didn't want to walk fearing core cool down, so resurrected the run/walk.

stretching warm up/down 12:00 [1]

Listening to Folk Alley dot com. Lovely stuff.

Tuesday Jan 5, 2010 #

Other 1:04:00 [1]

Chestnut Ridge with B. First time out this year. Had a little problem with boots but fixed it later. Lunch at "Mia's" afterwards.

snow shoveling 20:00 [3]

Monday Jan 4, 2010 #

snow shoveling 25:00 [3]

Light and fluffy. Two sessions. Will probably have to do more later.

stretching warm up/down 12:00 [1]

walking warm up/down 7:37 [1]
shoes: Salomon XA Pro 3D Ultra

strength 6:30 [3]

running 30:16 [3]
shoes: Salomon XA Pro 3D Ultra

Temp = 15
Wind = N 7
WChill = 5
Light snow

Mostly in the park on plowed but snow covered ring road. Not many people out. Saw a running snowshoer. Quite scenic.

Sunday Jan 3, 2010 #

running (Treadmill) 30:00 [3] 3.35 mi (8:57 / mi)
shoes: Asics GT 2140

First time on the treadmill for a run. Watched Face the Nation on CBS and then Lindsey Vonn profile on Universal Sports. What a cutie.

snow shoveling 10:19 [3]

walking warm up/down 8:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

« Earlier | Later »