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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: codymonster

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Biking19 11:35:32 151.95(4:35) 244.54(2:51) 30
  Hiking4 7:39:00 15.87(28:55) 25.54(17:58) 865
  Running9 5:57:55 32.48(11:01) 52.26(6:51) 970
  Orienteering2 3:22:00 6.11(33:04) 9.83(20:33) 30010c
  Rowing5 2:11:11 18.84(6:58) 30.32(4:20)
  Elliptical1 37:00
  Walking1 16:00 1.0(16:00) 1.61(9:57)
  Total32 31:38:38 226.24 364.1 216510c
averages - sleep:8.7 rhr:39

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Friday Jul 31, 2015 #

Note
rhr:44 (rest day)

Thursday Jul 30, 2015 #

Elliptical 37:00 [1]
ahr:110 rhr:44

Quit out of boredom and lack of air flow in the gym.

Wednesday Jul 29, 2015 #

Running warm up/down 20:30 [3] 2.0 mi (10:15 / mi)
ahr:150 max:168 shoes: Brooks Adrenaline GTS 14

Running in yucky suburban VA.

Running 18:02 [5] 2.68 mi (6:44 / mi)
ahr:169 max:184 shoes: Brooks Adrenaline GTS 14

Intervals on a bulldozed track with ruts, gravel piles and trucks!
4x ~1080m.
Times: 4:23.2, 4:30.0, 4:34.3, 4:35.8

Got a blister on bottom of left midfoot.

Running warm up/down 19:43 [3] 1.83 mi (10:46 / mi)
ahr:154 max:167 shoes: Brooks Adrenaline GTS 14

Tuesday Jul 28, 2015 #

Note
(rest day)

Monday Jul 27, 2015 #

Note
rhr:41 (rest day)

Sunday Jul 26, 2015 #

Running 1:42:34 [3] 7.16 mi (14:19 / mi) +715m 10:56 / mi
ahr:142 max:164 rhr:37 (injured) shoes: Mizuno Wave Ascend 8

Run from Rhus Ridge to Black Mt. w/ Tapio.

Saturday Jul 25, 2015 #

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

Bike to/from work.

Friday Jul 24, 2015 #

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

Bike to/from work.

Thursday Jul 23, 2015 #

Walking 16:00 [1] 1.0 mi (16:00 / mi)
rhr:39 (injured) shoes: Brooks Adrenaline GTS 14

Running warm up/down 6:20 [1] 0.44 mi (14:24 / mi)
shoes: Brooks Adrenaline GTS 14

Rowing 30:00 [3] 6.84 km (4:23 / km)
ahr:158 max:175

2:11.6/500m @ 22 spm.

Wednesday Jul 22, 2015 #

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

Bike to/from work.

Tuesday Jul 21, 2015 #

Running warm up/down 5:00 [2] 0.59 mi (8:30 / mi)
rhr:39 slept:8.5 (injured) shoes: Mizuno Wave Ascend 8

Running race 20:52 [4] 5.0 km (4:10 / km)
ahr:174 max:183 shoes: Brooks Adrenaline GTS 14 pink

NASA 5k: quite windy and sunny. Started off chasing Harold, and then faded a bit. Leg felt good running in spandex.

Running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Brooks Adrenaline GTS 14 pink

Monday Jul 20, 2015 #

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

Bike to/from work.

Sunday Jul 19, 2015 #

Running 48:04 [2] 3.46 mi (13:54 / mi) +255m 11:18 / mi
ahr:124 max:151 rhr:39 (injured) shoes: Mizuno Wave Ascend 8

Hidden Villa: Ewing Hill loop w/ Tommy. Wore the spandex to damp msucle vibrations. Still a fair bit of thigh pain on the downhills, so went slow.

Saturday Jul 18, 2015 #

Running 29:20 [2] 3.07 mi (9:33 / mi)
ahr:130 max:154 rhr:38 slept:8.5 (injured)

Test jog with and without spandex for thigh- tired from Thursday's rowing workout, but injury is improving!

Friday Jul 17, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:40 slept:8.5 (injured)

Bike to/from work.

Thursday Jul 16, 2015 #

Biking 20:00 [1] 4.5 mi (4:27 / mi)
rhr:38 (injured)

Bike to work.

Rowing warm up/down 5:00 [2] 1.2 km (4:10 / km)
ahr:145 max:157

Rowing intervals 15:57 [4] 4.0 km (3:59 / km)
ahr:166 max:175

Rowing intervals: 5x800m with 3 min rest
Times: 3:05.8, 3:08.0, 3:12.6, 3:15.4, 3:15.4
Splits: 1:56.1, 1:57.5, 2:00.4, 2:02.1, 2:02.1/500m - a little inconsistent!!
Ratings: 33, 33, 32, 31, 31 spm

Biking warm up/down 22:13 [1] 4.0 mi (5:33 / mi)
ahr:123 max:149

Included stop to try to help an injured bird :(

Wednesday Jul 15, 2015 #

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

Bike to/from work.

Tuesday Jul 14, 2015 #

Biking 20:00 [1] 4.5 mi (4:27 / mi)
rhr:36 (injured)

Bike to work.

Rowing 30:00 [3] 6.77 km (4:26 / km)
ahr:150 max:167

2:13/500m @ 22 spm.

Biking warm up/down 19:35 [2] 4.0 mi (4:54 / mi)
ahr:115 max:149

Monday Jul 13, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:35 slept:8.5

Bike to/from work.

Running 22:10 [1] 2.26 mi (9:49 / mi)
ahr:121 max:138 (injured) shoes: Brooks Adrenaline GTS 14

Another day, another failed running attempt. Bailed after 20 min. of pain.

Sunday Jul 12, 2015 #

Event: BAOC: Bedwell Bayfront Park
 

Hiking 30:00 [1] 1.0 mi (30:00 / mi)
rhr:39 slept:7.0 (injured) (rest day) shoes: Mizuno Wave Ascend 8

Setting out controls for Bayfront event.

Saturday Jul 11, 2015 #

Hiking hills 1:49:00 [3] 5.87 mi (18:34 / mi) +640m 13:52 / mi
ahr:109 max:162 rhr:39 (injured) shoes: Mizuno Wave Ascend 8

Mission Peak with Tommy.
Up: 49:43, avg hr=147
Down: 67:15, avg hr=77 [slow b/c of leg injury]

Orienteering 2:15:00 [1] 3.61 mi (37:24 / mi)
shoes: Mizuno Wave Ascend 8

Control set-up at Bayfront.

Friday Jul 10, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:36 slept:10.0 (injured)

Bike to/from work.

Thursday Jul 9, 2015 #

Biking 20:00 [1] 4.5 mi (4:27 / mi)
rhr:40 slept:8.5 (injured)

Bike to work.
6 PM

Rowing warm up/down 5:00 [2] 1.1 km (4:32 / km)
ahr:134 max:158

Rowing intervals 15:14 [4] 3.8 km (4:01 / km)
ahr:164 max:174

Intervals: 600, 800, 1000, 800, 600m
splits: 1:57, 1:57, 2:02, 2:02, 2:02/500m
rating: 32, 32, 30, 31, 31 spm
7 PM

Biking warm up/down 24:43 [1] 4.0 mi (6:11 / mi)
ahr:107 max:137

Wednesday Jul 8, 2015 #

Biking 40:00 [1] 9.0 mi (4:27 / mi)
rhr:40 slept:8.5

Bike to/from work.

Running 28:29 [1] 2.98 mi (9:33 / mi)
ahr:120 max:137 (injured) shoes: Brooks Adrenaline GTS 14 pink

Test jog. It still hurts =(

Tuesday Jul 7, 2015 #

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

Bike to/from work.

Monday Jul 6, 2015 #

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

Biking to/from work. With two injured hands and one injured leg, this is getting kind of old...

Sunday Jul 5, 2015 #

12 PM

Orienteering 1:07:00 [1] 2.5 mi (26:48 / mi) +300m 19:31 / mi
ahr:101 max:162 10c rhr:40 (injured) shoes: Mizuno Wave Ascend 8

Walked an orienteering course at Joaquin Miller Park, Oakland.

Saturday Jul 4, 2015 #

Biking 50:00 [1] 10.0 mi (5:00 / mi)

Hiking 50:00 [1] 2.0 mi (25:00 / mi)
(injured) shoes: Mizuno Wave Ascend 8

Friday Jul 3, 2015 #

Hiking 4:30:00 [1] 7.0 mi (38:34 / mi) +225m 35:04 / mi
rhr:43 slept:9.0 (injured) shoes: Mizuno Wave Ascend 8

Control vetting for my Bayfront Courses!

Thursday Jul 2, 2015 #

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

Bike to/from work.

Running 20:51 [1] 1.9 mi (10:58 / mi)
ahr:114 max:124 (injured) shoes: Brooks Adrenaline GTS 14

Failed running attempt. Had to hold leg injury, and it still hurt. Bailed after 20 min of slow jogging.

Wednesday Jul 1, 2015 #

Biking 20:00 [1] 4.5 mi (4:27 / mi)

Biking home.
8 AM

Biking warm up/down 19:01 [1] 3.95 mi (4:49 / mi) +30m 4:42 / mi
ahr:93 max:134 rhr:41 slept:8.5

Warm-up ride.
9 AM

Rowing 30:00 [3] 6.61 km (4:32 / km)
ahr:148 max:165 (injured)

Indoor rowing, steady state @ 22spm; 2:16/500m
Leg injury still hurts to do anything involving impact (i.e., running).

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