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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: codymonster

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Biking9 6:54:06 90.8(4:34) 146.13(2:50)
  Hiking3 5:36:29 13.94(24:08) 22.43(15:00) 1040
  Running10 5:36:28 34.2(9:50) 55.04(6:07) 922
  Walking7 5:17:01 16.56(19:09) 26.65(11:54)
  Orienteering3 3:32:44 14.55(14:37) 23.42(9:05) 46516 /43c37%
  Total26 26:56:48 170.05(9:30) 273.67(5:54) 242716 /43c37%
averages - rhr:39

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Monday Nov 30, 2015 #

Biking 44:06 [1] 9.0 mi (4:54 / mi)
rhr:39

Bike to/from work.

Sunday Nov 29, 2015 #

Running hills 40:38 [5] 3.0 mi (13:33 / mi) +642m 8:08 / mi
ahr:167 max:171 shoes: Mizuno Wave Ascend 8

Uphill run on Mission Peak. Fantastic day and new PB!

Hiking 41:46 [2] 2.95 mi (14:09 / mi)
ahr:114 max:149 shoes: Mizuno Wave Ascend 8

Descent of Mission Peak via secret closed trails. ssssh...

Saturday Nov 28, 2015 #

Walking 56:00 [1] 3.2 mi (17:30 / mi)
(rest day) shoes: Brooks Adrenaline GTS 14

Friday Nov 27, 2015 #

Hiking 3:51:43 [2] 8.87 mi (26:07 / mi) +890m 19:55 / mi
ahr:95 max:158 rhr:40 shoes: Mizuno Wave Ascend 8

Mt. Tam ascent w/ Tommy & Stefan. Beautiful day!

Beginning of the scramble section:


View from the top:

Thursday Nov 26, 2015 #

Running 39:43 [2] 3.22 mi (12:20 / mi)
ahr:130 max:151 rhr:40 shoes: Mizuno Wave Ascend 8

Took my battered body for a Turkey Trot! Stevens Creek Reservoir jog, along with a lot of dogs, apparently. Heart rate capped at 140 bpm.

Wednesday Nov 25, 2015 #

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

Bike to/from work. Managed to crash going around a corner on wet leaves. Not a good start to the day. Bye-bye, arm skin!

Tuesday Nov 24, 2015 #

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

Bike to/from work.

Running hills 39:18 [4] 4.1 mi (9:35 / mi) +225m 8:11 / mi
ahr:151 max:179 shoes: Brooks Adrenaline GTS 14

The Wall!
Round 1: 5:29
Round 2: 5:14
+45s speed burst at end @ ~5min/mile

Monday Nov 23, 2015 #

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

Bike to/from work.

Running 3:16 [2] 0.31 mi (10:32 / mi)

Sprint to lunch!

Sunday Nov 22, 2015 #

Orienteering race 1:20:01 [4] *** 5.81 mi (13:46 / mi) +120m 12:57 / mi
ahr:154 max:180 spiked:16/17c rhr:39 shoes: Innov8

Granite Bay red course. #6 was misplaced, so I spent 13 minutes looking and ultimately gave up =(

Other mistakes:
#4: Went too far north and got diverted by a large set of unmapped boulders. Lost ~5 min.
#9: Did not have a good attack point, and despite being near the appropriate rock hill, headed south for another one instead. Ultimately turned around and realized my mistake. Lost ~4 min.
#HOME: Passed out on sofa before taking shower. Try not to do that again!

Saturday Nov 21, 2015 #

Running 27:03 [2] 3.0 mi (9:01 / mi)
ahr:151 max:175 rhr:36 shoes: Brooks Adrenaline GTS 14 pink

Jog around neighborhood. *Sore* hamstrings + high heart rate = under recovered from Thursday.

Friday Nov 20, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:36

Bike to/from work.

Thursday Nov 19, 2015 #

Running warm up/down 4:18 [1] 0.45 mi (9:33 / mi)
ahr:132 max:143 rhr:37 shoes: Brooks Adrenaline GTS 14 pink

Warm-up.

Running race 20:56 [5] 3.11 mi (6:44 / mi)
ahr:171 max:188 shoes: Brooks Adrenaline GTS 14 pink

NASA 5k race, mostly alone. I gave Fergal a 3+ minute head start. Started off easier than normal because I am getting over the various sicknesses of the past week. Thought I would be doing a leisurely 7-7:30 pace, but looked down at my watch and it said 6:20! So I slowed to 6:40 and kept it at that. Passed Fergal about 12 minutes in, and he shouted "What took you so long?!"

The entire race did not feel nearly as difficult as usual, although my heart rate says otherwise. I will chalk it up to being very well rested and not going out too hard (which probably gives me a good dose of lactic acid). In the end, I was quite surprised that I broke 21 min! 18s off PR- I'll take it.

Running warm up/down 6:05 [1] 0.38 mi (16:00 / mi)
ahr:108 max:116 shoes: Brooks Adrenaline GTS 14 pink

Wednesday Nov 18, 2015 #

Orienteering 28:47 [3] * 3.03 mi (9:30 / mi) +55m 9:00 / mi
ahr:138 max:163 8c rhr:35 shoes: Mizuno Wave Ascend 8

Bayfront Park vetting. If you wanna be like Thierry Gueorgiou, you gotta get up early and do some orienteering!

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

Bike to/from work.

Walking 17:00 [1] 1.02 mi (16:40 / mi)

Tuesday Nov 17, 2015 #

Biking 1:30:00 [1] 18.8 mi (4:47 / mi)
rhr:34 (sick)

Bike to/from work + appt.

Monday Nov 16, 2015 #

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

Bike to/from work.

Sunday Nov 15, 2015 #

Hiking 1:03:00 [2] 2.12 mi (29:43 / mi) +150m 24:22 / mi
(sick) shoes: Mizuno Wave Ascend 8

Pacheco control pick-up. Exhausted, cold, and sore from previous day's orienteering while sick.

Saturday Nov 14, 2015 #

Orienteering race 52:26 [3] *** 2.84 mi (18:28 / mi) +150m 15:52 / mi
ahr:137 max:167 12c (sick) shoes: Innov8

Pacheco Sat afternoon event- brown course.

Orienteering race 51:30 [3] *** 2.87 mi (17:57 / mi) +140m 15:35 / mi
ahr:140 max:170 6c (sick) shoes: Innov8

Pacheco night-O.

Friday Nov 13, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:38 (sick)

Bike to/from work. Up coughing most of the night.

Thursday Nov 12, 2015 #

Note
rhr:40 (sick) (rest day)

Took a nap. Developing a head cold too now :(

Wednesday Nov 11, 2015 #

Walking 43:01 [1] 2.29 mi (18:47 / mi)
rhr:39 (sick) shoes: Brooks Adrenaline GTS 14

The good: Stroll around the neighborhood for fresh air and a stretch.
The bad: Almost got hit by a car (his fault, not mine!).

Tuesday Nov 10, 2015 #

Walking 20:00 [1] 1.0 mi (20:00 / mi)
rhr:40 (sick)

Walk to grocery store for urgent popsicle craving! Still feeling rather woozy, but good to get fresh air and sun.

Monday Nov 9, 2015 #

Note
rhr:56 (sick) (rest day)

Sunday Nov 8, 2015 #

Note
(sick) (rest day)

Fever.

Saturday Nov 7, 2015 #

Walking 1:33:24 [1] 4.67 mi (20:00 / mi)
(sick)

Friday Nov 6, 2015 #

Running 59:07 [3] 7.52 km (7:52 / km)
ahr:121 shoes: Mizuno Wave Ascend 8

Stevens Creek Reservoir jog.

Thursday Nov 5, 2015 #

Running 39:01 [3] 3.5 mi (11:09 / mi) +55m 10:38 / mi
ahr:134 max:159 shoes: Brooks Adrenaline GTS 14

Jog to SBCC; up and down stadium 7 times; enjoy views; jog back.

Wednesday Nov 4, 2015 #

Running warm up/down 12:32 [3] 1.43 mi (8:46 / mi)
ahr:143 max:171 shoes: Brooks Adrenaline GTS 14

Running intervals 30:23 [5] 3.16 mi (9:37 / mi)
ahr:142 max:172 shoes: Brooks Adrenaline GTS 14

4x"1000" where 1000m includes running around gates blocking the inner 5 (!) lanes of the track.
Splits: 4:12, 4:16, 4:17, 4:17
Distances: 1094, 1094, 1078, 1046m
Adjusted splits: 3:50, 3:53, 3:58, 4:05

Running warm up/down 13:46 [3] 1.53 mi (9:00 / mi)
ahr:147 max:159 shoes: Brooks Adrenaline GTS 14

Walking 41:36 [1] 2.08 mi (20:00 / mi)

Tuesday Nov 3, 2015 #

Walking 46:00 [1] 2.3 mi (20:00 / mi)

Monday Nov 2, 2015 #

Note
(rest day)

Busy giving a talk + rainy, cold, and dark --> no running for me!

Sunday Nov 1, 2015 #

Running 22 [2] 2.34 mi (9 / mi)
shoes: Brooks Adrenaline GTS 14

Leg shake-out around the neighborhood.

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