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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: codymonster

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Biking10 6:40:00 90.0(4:27) 144.84(2:46)
  Running9 4:04:37 27.16(9:00) 43.71(5:36) 160
  Yoga4 3:40:00
  XC skiing2 3:37:38 17.74(12:16) 28.55(7:37)
  Rowing5 2:17:24 18.91(7:16) 30.43(4:31)
  Orienteering2 1:53:00 8.15(13:52) 13.11(8:37) 41544c
  Walking3 1:36:00 5.4(17:47) 8.69(11:03)
  Hiking1 25:10 1.16(21:42) 1.87(13:29) 200
  Total27 24:13:49 168.52 271.2 77544c
  [1-5]26 21:28:49
averages - sleep:5 rhr:39

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Monday Feb 29, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:47

Bike to/from work. Back still doesn't like biking, but overall it's much better.

Sunday Feb 28, 2016 #

XC skiing race 1:13:56 [4] 11.2 km (6:36 / km)
ahr:145 max:170 rhr:42

Ski-O 4-round sprint tournament at Auburn Ski Club. Skate skis.

XC skiing warm up/down 15:00 [3] 1.3 km (11:32 / km)

Saturday Feb 27, 2016 #

XC skiing race 1:05:42 [3] 8.5 km (7:44 / km)
ahr:125 max:145 rhr:42

Royal Gorge ski-O orange course, classic skis. Took it easy bc of back pain (kick not possible).

XC skiing 1:03:00 [3] 4.69 mi (13:26 / mi)
ahr:123 max:150

Additional skiing after the race.

Friday Feb 26, 2016 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
rhr:43 (rest day) shoes: Brooks Adrenaline GTS 14

Grocery store stroll.

Thursday Feb 25, 2016 #

Walking 28:00 [1] 1.4 mi (20:00 / mi)
rhr:43

Hobbling around SF. Bad back pain =(

Wednesday Feb 24, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:40

Bike to/from work.

Running intervals 27:00 [4] 5.0 km (5:24 / km)
shoes: Brooks Adrenaline GTS 14

1000m track intervals. Only did 3 due to bad back pain. Fairly exhausted.
3:54, 3:57, 3:59

Tuesday Feb 23, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:39

Bike to/from work.

Rowing 30:00 [2] 6.33 km (4:44 / km)
ahr:130 max:149

Steady state rowing @ 21 spm. Feeling pretty tired.

Monday Feb 22, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)

Bike to/from work.

Sunday Feb 21, 2016 #

Orienteering race 55:34 [4] *** 8.3 km (6:42 / km) +360m 5:30 / km
ahr:160 max:170 26c rhr:40 shoes: Innov8

Lake Herman orienteering- red course. Made couple minute mistakes on #2 (went to high to wrong bag) and #23 (went to correct bag but misread number and kept going).

Saturday Feb 20, 2016 #

Running 37:25 [3] 4.34 mi (8:37 / mi)
ahr:144 max:160 rhr:40 shoes: Brooks Adrenaline GTS 14

Stevens Creek loop. NO calf pain!!!

Friday Feb 19, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:40

Bike to/from work.

Thursday Feb 18, 2016 #

Rowing 30:00 [1] 6.22 km (4:49 / km)
ahr:123 max:139

Steady state rowing @ 20 spm. Still sore from 5k.

Running warm up/down 17:00 [1] 2.73 km (6:14 / km)
shoes: Brooks Adrenaline GTS 14 pink

Jogging track loops.

Wednesday Feb 17, 2016 #

Yoga 55:00 [0]
rhr:33

Tuesday Feb 16, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:37

Bike to/from work.

Running warm up/down 5:50 [1] 0.63 mi (9:15 / mi)
ahr:156 max:176 shoes: Brooks Adrenaline GTS 14 pink

Running race 21:08 [5] 5.0 km (4:14 / km)
ahr:171 max:192 shoes: Brooks Adrenaline GTS 14 pink

NASA 5k "fun" run. Took it easy to start- calf did ok.

Monday Feb 15, 2016 #

Note
rhr:36 (rest day)

Sunday Feb 14, 2016 #

Walking 48:00 [1] 3.0 mi (16:00 / mi)

Some Valentine wanderings.

Saturday Feb 13, 2016 #

Running 41:10 [2] 3.79 mi (10:52 / mi)
ahr:146 rhr:36 shoes: Mizuno Wave Ascend 8

Went jogging in Monte Bello. Got lost and fell into a swamp! --> very dirty Cody

Friday Feb 12, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:37

Bike to/from work.

Yoga 55:00 [0]

Thursday Feb 11, 2016 #

Rowing 26:00 [4] 4.64 km (5:36 / km)
ahr:138 max:165

Rowing intervals: 6x500m @ 32-33spm
splits: 1:56.5, 1:57.0, 1:57.2, 1:59.2, 2:00.8, 2:00.3

Wednesday Feb 10, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:35 (injured)

Bike to/from work. Calf feels good again!

Running 8 [1] 0.4 mi (20 / mi)
shoes: Mizuno Wave Ascend 8

Jog to gym.

Yoga 55:00 [0]

Tuesday Feb 9, 2016 #

Running 41:39 [2] 4.32 mi (9:39 / mi)
rhr:37 (injured) shoes: Brooks Adrenaline GTS 14 pink

Easy run around De Anza.

Monday Feb 8, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:37

Bike to/from work.
no calf pain --> FULL SPEED AHEAD!!!

Sunday Feb 7, 2016 #

Hiking warm up/down 25:10 [2] 1.16 mi (21:42 / mi) +200m 14:08 / mi
ahr:112 max:160 rhr:37 shoes: Innov8

Hike to start of Sunol course.

Orienteering 57:26 [2] *** 2.99 mi (19:12 / mi) +55m 18:10 / mi
ahr:124 max:166 18c shoes: Innov8

Sunol brown course w/ Johanna. Calf didn't like the uphills but was otherwise ok.

Saturday Feb 6, 2016 #

Running 23:43 [3] 2.87 mi (8:16 / mi)
ahr:171 max:180 shoes: Brooks Adrenaline GTS 14 pink

Neighborhood loop test run. Calf felt all right--> YES!
Don't understand why my heart rate is being recorded so high, as I was not breathing hard. Going to have to try another monitor and see if that's the issue.

Friday Feb 5, 2016 #

Rowing 30:00 [3] 6.88 km (4:22 / km)
ahr:148 max:161 (injured)

Steady state 2:16.8/500m @ 22 spm
Back a bit sore from yesterday's workout so I took it easy.

Thursday Feb 4, 2016 #

Rowing warm up/down 5:06 [2] 1.1 km (4:38 / km)
rhr:39 (injured)

Rowing intervals 16:06 [5] 4.0 km (4:02 / km)
ahr:162 max:175

4x1000m intervals w/ 3:30 rest:
3:57.4, 3:58.9, 4:03.8, 4:06.5
32, 32, 31, 31 spm

Rowing 12 [1] 1.26 km (10 / km)
ahr:136 max:170

Resting between intervals...

Wednesday Feb 3, 2016 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:41 (injured)

Bike to/from work. Not good for the calf.

Yoga 55:00 [1]

Working slowly toward pretzel status...

Tuesday Feb 2, 2016 #

Running 29:34 [3] 2.9 mi (10:12 / mi) +160m 8:42 / mi
ahr:147 max:174 rhr:46 slept:5.0 (injured) shoes: Brooks Adrenaline GTS 14 pink

Easy jog/walk at the Wall. Calf still feels a bit off, but no longer localized pain.

Monday Feb 1, 2016 #

Note
rhr:41 (injured) (rest day)

Non-stop interview day == no time for exercise.

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