Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Jan 31, 2012:

activity

time

miles

running

8:49:22

57.95

(9:08)

93.26

(5:41)

941

cardio

3:17:00

biking

2:00:00

Walking

1:40:00

yoga

1:40:00

stairclimb

42:00

strength training

25:00

Stretching

22:00

core-strength

20:00

Total

19:15:22

57.95

93.26

941

[1-5]

17:13:22

1:35

0:00

» now

Tuesday Jan 31, 2012 #

running long 1:14:08 [3] 13.0 km (5:42 / km) +138m 5:25 / km
shoes: ice Bug spike

Working from home (and having to go to a work dinner tonight) = afternoon run with Jason! Now that Jason has Icebugs (not the full fledged orienteering version, but the spike dubdeck, he can go on the smaller trails in the icy/snowy conditions, and even off trail. So we took a slow route into Skatås and then went on one of the smaller trails and a little cross country :-). Beautiful, but dang cold out there!

Monday Jan 30, 2012 #

cardio (IPad gympa) 30:00 [3]

Stretching 12:00 [0]

Sunday Jan 29, 2012 #

running 1:07:36 [3] 11.2 km (6:02 / km) +139m 5:41 / km
shoes: ice Bug spike

Icy (!) and cold run in Delsjon w/ Jase. Not so fast both due to conditions and getting back from under the weather.

Saturday Jan 28, 2012 #

cardio 1:02:00 [3]
shoes: Saucony Omni

Feeling better, so an indoor session at the gym.

Thursday Jan 26, 2012 #

Walking 1:00:00 [0]
(sick) shoes: ice Bug spike

Still under the weather, but need to get out to get some sunlight. Icy!

Wednesday Jan 25, 2012 #

core-strength 20:00 [3]
shoes: barefoot/socks

Walking 40:00 [0]
(sick)

Getting some fresh cold air - not feeling well.

Tuesday Jan 24, 2012 #

yoga 30:00 [3]
shoes: barefoot/socks

Morning IPad yoga before second part of work conference. My brain hurts! (from the conference, not the yoga)

Monday Jan 23, 2012 #

Note
(rest day)

Work Conference including organized group building activities.

Sunday Jan 22, 2012 #

running long 1:26:34 [3] 15.27 km (5:40 / km) +130m 5:26 / km
shoes: Ice Bug Blue

Sunday run with Jase in Delsjon on the first major snow of the winter. Beautifully clear blue sky with pristine white snow - and lots of people!

Saturday Jan 21, 2012 #

cardio (IPad gympa) 35:00 [3]
shoes: barefoot/socks

Friday Jan 20, 2012 #

biking 30:00 [3]

Thursday Jan 19, 2012 #

running long 1:35:32 [3] 15.51 km (6:10 / km) +190m 5:48 / km
shoes: Salomon Grey

Working from home today = afternoon run = great because 1) in the daylight, 2) with Jason, 3) allows for some longer running on the fun trails and in terrain!

About 20% terrain (parts of which were very wet and icy = slow), 30% small trails and 50% medium to main trails or roads. Even though it was fairly sunny, still felt the cold!

Wednesday Jan 18, 2012 #

biking 30:00 [3]
shoes: Saucony blue

stairclimb 42:00 [4]
shoes: Saucony blue

Tuesday Jan 17, 2012 #

biking 30:00 [3]
shoes: Asics travel

Monday Jan 16, 2012 #

biking 30:00 [3]

Icy!

Sunday Jan 15, 2012 #

running 1:07:47 [3] 11.87 km (5:43 / km) +174m 5:19 / km
shoes: Salomon Grey

Back in Delsjon after 3 weeks away. Easing back into things after a long travel/work day on Friday and a recovery from long travel/work day on Sat.

Thursday Jan 12, 2012 #

cardio (gympa style) 30:00 [3]

Morning gympa ala iPad (20 activities 90 secs each). Back, legs, arms, core.

Stretching 10:00 [0]

Stretching after mini-gympa and pre-flight. Ugh, not looking forward to overnight flight via Heathrow.

Wednesday Jan 11, 2012 #

running 46:57 [3] 8.08 km (5:49 / km) +30m 5:42 / km
shoes: Salomon Grey

Nice run, on the beaches this time near Anne's house. Very nice to get out after two intense writing days. Yesterday was submission with only a few minutes to spare. Running on the sand was definitely harder than the road running; and the beaches here were definitely rockier than in Ilfracombe.

Sunday Jan 8, 2012 #

running 50:24 [3] 10.18 km (4:57 / km) +80m 4:46 / km
shoes: Salomon Grey

Same run at Anne's except the extra bit out to the lighthouse. Beautiful sunny, semi-warm (for Jan) day, but feeling tired physically.

Friday Jan 6, 2012 #

yoga (strength) 30:00 [3]
shoes: barefoot/socks

strength training (arms) 10:00 [3]
shoes: barefoot/socks

Short break in writing. Moving slowly forward, but unfortunately deadline is approaching quickly :-)

Thursday Jan 5, 2012 #

running 40:24 [3] 8.15 km (4:57 / km) +60m 4:47 / km
shoes: Salomon Grey

Break in the working day by a run on the roads near Anne's house. Its not Delsjon but its still nice!

Wednesday Jan 4, 2012 #

yoga 40:00 [3]
shoes: barefoot/socks

Yoga at Anne's house in Massapoisett after a long day of paper writing. Mind is not working so well, so yoga was really helpful!

strength training 15:00 [1]
shoes: barefoot/socks

Ankle strengthening with stretchy band.

Sunday Jan 1, 2012 #

cardio 40:00 [1]
shoes: Saucony Omni

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