Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ljbean

In the 31 days ending Aug 31, 2013:

activity

time

miles

+ft

Run

29:20:09

187.49

(9:23)

301.74

(5:50)

Bike

18:30:52

230.06

(4:50)

370.24

(3:00)

Yoga

7:40:00

Strength

1:53:00

Hike/Walk

52:00

3.0

(17:20)

4.83

(10:46)

Total

58:16:01

420.55

676.81

averages - sleep:7.3 weight:112.8lbs

4:13

0:00

» now

Saturday Aug 31, 2013 #

9 AM

Run long (Gravel Road) 3:11:00 [3] 20.2 mi (9:27 / mi)
slept:8.0 shoes: Brooks Pure Grit 6.5

Garmin seems to be having issues, out and back, mostly gravel, Copper Harbor.

Friday Aug 30, 2013 #

6 AM

Run hills (Lavaque-Proctor) 1:23:37 [4] 9.47 mi (8:50 / mi)
slept:6.0 shoes: Adidas Adizero Mana 5

~4 mile w/u, 5~400m hill ~2 min, jog down between ~3 mile c/d. that was hard - was supposed to do 7, was ready to be done on #2 - was happy to get in 5.

Thursday Aug 29, 2013 #

6 AM

Run (Regular Run) 1:03:00 [3] 7.12 mi (8:51 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

Wednesday Aug 28, 2013 #

6 AM

Bike (Jake) 34:00 [2] 8.7 mi (3:54 / mi)
slept:7.5

Bike to Work

5 PM

Bike (Jake) 48:00 [3] 8.77 mi (5:28 / mi)

Tuesday Aug 27, 2013 #

6 AM

Run (Regular Run) 44:35 [3] 5.11 mi (8:43 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

5 PM

Run warm up/down (For intervals) 37:10 [3] 4.1 mi (9:04 / mi)
weight:113.8lbs shoes: Brooks Pure Grit 6.5

Getting fatter - legs certainly felt heavy

Run intervals (Intervals) 36:20 [4] 4.6 mi (7:54 / mi)
shoes: Brooks Pure Grit 6.5

5 x .6 miles, .4 mile rest - 1st one ~4:40, felt not-awesome, lots of sweat in my eyes, the rest were in the 4:00-4:10 range and better, despite being more hilly (also less exposed to sun)

Monday Aug 26, 2013 #

5 PM

Yoga (Ashtanga) 1:30:00 [3]
slept:8.0

Good - ankle still a little limiting

Sunday Aug 25, 2013 #

8 AM

Run (Road and Trail) 2:05:31 [3] 11.57 mi (10:51 / mi)
slept:8.0 shoes: Brooks Pure Grit 6.5

Stebner - SHT East out and back - felt great -much better than expected - good energy!

11 AM

Yoga warm up/down (Random easy / stretchy) 10:00 [1]

4 PM

Bike (Jake) 59:03 [3] 14.22 mi (4:09 / mi)
weight:113.6lbs

With Rudy, around Hermantown - nice and easy. Of course had to stop for a flat (not included in time) and dodge ant hills.

5 PM

Strength (core stuff) 10:00 [2]

Saturday Aug 24, 2013 #

8 AM

Run long (Mostly Skyline) 2:55:56 [3] 19.58 mi (8:59 / mi)
slept:8.0 shoes: Adidas Adizero Mana 5

Run from home to Lester - pretty good - both arches aggravated last few miles - was hoping for further/more time, but oh well. 10 minutes in Lake Superior afterwards was nice.

Friday Aug 23, 2013 #

6 AM

Bike (Jake) 34:30 [2] 8.69 mi (3:58 / mi)
slept:7.0

To Work

5 PM

Bike (Jake) 45:27 [3] 8.75 mi (5:12 / mi)

Home from work

Thursday Aug 22, 2013 #

6 PM

Run (Trails!) 1:23:03 [3] 7.98 mi (10:24 / mi)
slept:7.0 weight:113.4lbs shoes: Brooks Pure Grit 6.5

From home to SHT east a few miles - out and back - left ankle/foot kinda irritated after a few miles

Wednesday Aug 21, 2013 #

6 AM

Run warm up/down 42:00 [3] 4.5 mi (9:20 / mi)
slept:6.0 shoes: Adidas Adizero Mana 5

Run intervals (Road Intervals) 28:00 [4] 3.6 mi (7:47 / mi)
shoes: Adidas Adizero Mana 5

4x ~4 min hardish ~4 min rest - hard portions hovered around 7 min/mile pace.

6 PM

Bike (Trek Fuel) 2:00:00 [3] 13.0 mi (9:14 / mi)

Group Ride Fryberger to some singletrack to Amity trail to Lester and back - forgot GPS so guess on time and distance. I suck at mtb

Tuesday Aug 20, 2013 #

6 AM

Bike (Jake) 34:50 [2] 8.68 mi (4:01 / mi)
slept:7.0

To work

5 PM

Bike (Jake) 53:51 [3] 9.58 mi (5:37 / mi)

Home from work

6 PM

Run (Short Run) 44:35 [3] 5.1 mi (8:44 / mi)
weight:113lbs shoes: Brooks Pure Grit 6.5

Good - nothing hurts!

7 PM

Strength (mostly arms) 15:00 [2]

Monday Aug 19, 2013 #

6 PM

Yoga (Ashtanga) 1:20:00 [2]
slept:7.5

ankle didn't cooperate as well today

Sunday Aug 18, 2013 #

1 PM

Run (Recovery Run) 1:00:40 [3] 6.18 mi (9:49 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

Western Waterfront, left follt quite snug to start, did loosen up a bit, still a pretty slow run.

5 PM

Bike (Trek Jake) 1:10:40 [2] 7.72 mi (9:09 / mi)

~4 miles on roads to/from Piedmont - rest on COGGS trails, Deerslayer and Stovetop.

6 PM

Strength 10:00 [2]

4 x 10 pushups, 50 core

Saturday Aug 17, 2013 #

7 AM

Run long (Homemade Half) 3:13:33 [3] 18.05 mi (10:43 / mi)
slept:6.0 shoes: Brooks Pure Grit 6.5

Ran 5 miles with Lisa to Holly's Homemade Half - Hawk's Ridge to Chester on a mix of trails and roads. went easy, felt decent, left arch pretty achy last ~5 miles.

5 PM

Yoga (Ashtanga) 1:00:00 [2]
weight:112.6lbs

Friday Aug 16, 2013 #

6 AM

Bike (Jake) 33:51 [2] 8.7 mi (3:53 / mi)
slept:7.0

Bike to Work

5 PM

Bike (Jake) 2:04:58 [3] 27.4 mi (4:34 / mi)

Home through Oliver - tired

Thursday Aug 15, 2013 #

6 AM

Bike (Jake) 34:39 [3] 8.66 mi (4:00 / mi)
slept:7.5

To Work

12 PM

Hike/Walk (Lunch Stroll) 17:00 [1] 1.0 mi (17:00 / mi)

6 PM

Run hills (Ugstad) 13:30 [4] 1.3 mi (10:23 / mi)
shoes: Adidas Adizero Mana 5

5 ~1/8th mile with ~45' elevation, ~1min up, 1.5-2min rest. OK for first formal hill work out in a while

Run warm up/down (For Ugstad Hills) 40:00 [2] 4.33 mi (9:14 / mi)
shoes: Adidas Adizero Mana 5

warm up pretty sluggish, cool down not terrible

Wednesday Aug 14, 2013 #

5 PM

Run (Home from Work) 1:37:46 [3] 10.56 mi (9:15 / mi)
slept:6.5 shoes: Brooks Pure Grit 6.5

Ankle stiff to start, mostly fine though - slow pace, didn't really pick back up after going up Highland.

7 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]
weight:112lbs

on the deck :)

Tuesday Aug 13, 2013 #

6 AM

Bike (Jake) 41:28 [3] 10.18 mi (4:04 / mi)
slept:7.0

7 AM

Strength (random) 5:00 [2]

3 x 10 pushups, 50 core

4 PM

Run (Easy Run) 46:55 [3] 5.39 mi (8:42 / mi)
shoes: Adidas Adizero Mana 5

Lakewalk - loosened up with some hacky-sack afterwards!

Sunday Aug 11, 2013 #

10 AM

Bike (Jake) 1:37:40 [3] 24.13 mi (4:03 / mi)
slept:7.0

Absolutely beautiful morning to be out

4 PM

Run (Recovery?) 43:35 [3] 5.05 mi (8:38 / mi)
shoes: Adidas Adizero Mana 5

Sort of a slog, didn't wait long enough after lunch, and ankle seemed agitated after 3 miles.

5 PM

Strength (random) 15:00 [2]

Yoga warm up/down (gentle/stretchy) 15:00 [1]

Saturday Aug 10, 2013 #

10 AM

Run long (trails/gravel) 2:31:53 [3] 15.74 mi (9:39 / mi)
slept:9.0 shoes: Brooks Pure Grit 6.5

Stebner-Getchell-SHT-DWP-turn around at 8 miles-DWP-Big Kahuna-Skyline-Getchell-Stebner. Little tired, 2 hrs would have been about right, no acute pains :)

5 PM

Yoga (mini-Ahstanga) 55:00 [2]
weight:113lbs

Some modifications needed for ankle

Friday Aug 9, 2013 #

12 PM

Hike/Walk (Lunchtime stroll) 17:00 [2] 1.0 mi (17:00 / mi)
slept:5.0

4 PM

Bike (Jake) 1:34:22 [3] 22.15 mi (4:16 / mi)

Little twinge in left knee ~1hr in, went away after a few minutes - maybe paranoid!

6 PM

Strength (mostly arms) 15:00 [2]

Thursday Aug 8, 2013 #

6 AM

Run (Regular Run) 48:30 [3] 5.56 mi (8:43 / mi)
slept:7.0 shoes: Brooks Pure Grit 6.5

Roads around home - gravel and shoulders as much as possible, felt alright.

Wednesday Aug 7, 2013 #

6 AM

Bike (Jake) 32:12 [3] 8.69 mi (3:42 / mi)
slept:7.5

Bike to work

11 AM

Hike/Walk (Lunch stroll) 18:00 [2] 1.0 mi (18:00 / mi)

5 PM

Bike (Jake) 1:07:00 [3] 11.7 mi (5:44 / mi)

Home from work - stopped at H&G to chat with Lisa and Sam a bit (took few minutes off 'elapsed' time) - AOK

Tuesday Aug 6, 2013 #

5 AM

Run (Short Run) 37:44 [3] 4.3 mi (8:47 / mi)
slept:7.0 shoes: Adidas Adizero Mana 5

Kinda tired, ankle stiff to start, but loosened quick - mostly good

6 AM

Strength (random) 10:00 [2]

core/stability stuff

5 PM

Yoga (Ashtanga/Sun Sal ) 25:00 [2]
weight:112lbs

Practicing good technique

Monday Aug 5, 2013 #

6 PM

Yoga (Ashtanga) 1:30:00 [2]
slept:8.0

Some minor modifications to baby my ankle, but managed well

Sunday Aug 4, 2013 #

8 AM

Bike (Jake) 55:39 [3] 14.17 mi (3:56 / mi)
slept:8.0

Around Hermantown - felt waaaay better than Friday

3 PM

Run (Regular Run) 44:48 [3] 5.12 mi (8:45 / mi)
weight:113lbs shoes: Brooks Pure Grit 6.5

Getchell Road - still not great, but feeling a little better

4 PM

Yoga warm up/down (Random) 15:00 [2]

Saturday Aug 3, 2013 #

9 AM

Run (Short Run) 26:28 [3] 2.98 mi (8:53 / mi)
slept:9.5 shoes: Adidas Adizero Mana 5

Quads still hurt - ankle a little stiff to start, but loosened up

10 AM

Strength (Random) 10:00 [2]

5 x 10 pushups, 50 core exercises

Friday Aug 2, 2013 #

4 PM

Bike (Jake) 28:42 [3] 6.17 mi (4:39 / mi)
slept:8.0 weight:112lbs

Around home - quads still hurt.

5 PM

Strength (mostly arms) 23:00 [2]

Yoga warm up/down (easy/stretchy) 10:00 [1]

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