Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Apr 29, 2007:

activity	#	time	miles		km		+m
Cycling	3	7:10:00	38.96	(5.4/h)	62.7	(8.7/h)	965
Running	3	1:56:40	13.32	(8:45)	21.44	(5:26)	145
Strength & Conditioning	1	45:00
Running Drills	1	15:00	1.24	(12:04)	2.0	(7:30)
Total	6	10:06:40	53.52		86.14		1110

3:40

0:00

» now

Sunday Apr 29, 2007 #

Cycling 1:10:00 [1] 13.1 km (11.2 kph) +245m

A long steady climb with Rachel (my sister) up single trail along a creek before shooting back down, then another short climb to catch a nice bit of single track downhill. Map

Cycling 1:10:00 [1] 10.3 km (8.8 kph)

A cruise around Missoula.

Saturday Apr 28, 2007 #

Cycling 3:40:00 [3] 25.3 km (6.9 kph) +720m

Wandering ride around Rattlesnake Rec Area outside Missoula, MT. Map

Friday Apr 27, 2007 #

Cycling 1:10:00 [1] 14.0 km (12.0 kph)

Wandering around the north part of Missoula looking for "the trail" to Rattlesnake Rec Area.

Thursday Apr 26, 2007 #

Running warm up/down 30:17 [1] 4.5 km (6:44 / km) +30m 6:31 / km
shoes: Asics Gel 2100

Warm up, between hills, and warm down

Running hills (Combination Osmond's) 3:30 [3] 0.36 km (9:43 / km) +30m 6:52 / km
shoes: Asics Gel 2100

6 × (1 × Osmond [running downhill backwards] followed by 1 × sprint back up) Did this on a relatively steep, 30m grassy hill. I've had a little bit of pain creeping back into my left achilles so thought I'd give some of these new 'Osmonds' a go. Combining it with an uphill sprint might cancel out the benefit, but my achilles did still good after.

Running 6:00 [5] 1.41 km (4:15 / km) +65m 3:27 / km
ahr:160 max:181 shoes: Asics Gel 2100

6 times up the Bluff Park Hill. Settled on a 235m route with 10-15m climb. Pushed hard on these — had to really drive myself to complete 6. Stomach felt a bit unsettled afterwards so I feel happy that I gave it a bit.
53 143 (176)
53 166 (181)
54 162 (180)
54 155 (179)
54 156 (177)
43 159 (179)
HR was continuing to increase for a few seconds after each interval peaking at 183 following the 2nd.

Wednesday Apr 25, 2007 #

Note
(rest day)

Tuesday Apr 24, 2007 #

Running warm up/down 31:37 [2] 5.7 km (5:33 / km) +15m 5:28 / km
shoes: Asics Gel 2100

Warm up, float and long warm down/jog when ints failed.

Running tempo 10:16 [4] 2.67 km (3:51 / km) +5m 3:49 / km
ahr:171 max:177 shoes: Asics Gel 2100

Planned for 3 × 6min at threshold but developed a stitch after 4:16 of 2nd interval and had to pull out. I'm still struggling to push my heart rate from 91% to 93%, my threshold HR, even at 16s/km above my threshold speed (4:06/km).
1 3:50/km 170 (177)
2 3:52/km 171 (177)

Monday Apr 23, 2007 #

Running (Recovery) 25:00 [2] 5.2 km (4:48 / km)
shoes: Nike Free Trail 5.0

Easy run with Gary from work at lunch. I would usually do my easy run a bit slower but Gary took off like a hare …

Running Drills 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Free Trail 5.0

200m indoor track at UoC. No good reason to do this indoor except these were mid-gym session. 50m jogging followed by 50m of a drill, repeat. 2 × high knees, butt kicks, bounding, skipping plus 6 × strides.

Strength & Conditioning 45:00 [3]
shoes: Nike Free Trail 5.0

Running 10:00 [2] 1.6 km (6:15 / km)
shoes: Nike Free Trail 5.0

Running home from UoC with a pack.

« Earlier | Later »