Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gil

In the 7 days ending Nov 4, 2006:

activity

time

miles

Running

5:32:30

42.5

(7:49)

68.39

(4:52)

Cycling

2:45:00

Other

1:20:00

Elliptical

52:30

Orienteering

30:00

Gym

20:00

Stretching

1:00

Total

11:21:00

42.5

68.39

averages - sleep:6.1

2:24

0:00

» now

Saturday Nov 4, 2006 #

Event: ROC Night-O, Powder Mills Park

Note

Breakfest: 4 Waffles with peanut butter, cup of coffee

Running 1:36:00 [4] 13.0 mi (7:23 / mi)
shoes: Asics Ahar

Warmup 5 mins

0.586 - 5:15
0.996 - 7:57
1.003 - 7:34
0.991 - 7:06
0.988 - 7:07
1.017 - 6:57
1.072 - 7:17
0.919 - 5:58
0.995 - 6:36
3.966 - 35:03 - slow almost 4 mile run just to get some mileage. It felt like a shame to finish sub 10 miles in ODR run.

I was leading ORD big dogs this morning. They did pass me about 1/4 mile to go but not by much.

Note

breakfest II: egg sandwitch (organic egs), glass of orange juice, coffee

Orienteering 30:00 [1]
shoes: Asics Ahar

Setting up white flags for the meet. Some night time photagraphy while others were competing

Note

Dinner: Chilli, coockies at ROC meet

Friday Nov 3, 2006 #

Note
slept:6.5

Breakfest: Usual Friday Morning Bacon/Egg/Cheese breakfest Sandwitch.

Note

lunch: Buffalo chicken pizza.

Note

Dinner: Tim Horton's Stew, roll, Cherry Cheese Danish, Hot Apple cider

Other 1:20:00 [1]

Thomas Creek Arena with Ansis

Thursday Nov 2, 2006 #

Note

Breakfest: Poppy Bagel with creamcheese, Large Dunkin Donuts coffee

Note

Lunch: 3 slices of Pepperony/Sausage Pizza, about 7 chicken wings

Note

Testing Google Calander.

But I guess you got to have Google account to use it. Personally I am impressed what they come up with. So far all the Google features are free.

Note

Dinner: Cheese quesadilla. Gyro Wrap. Tea.

Note
(rest day)

Decided to take a Rest Day

Wednesday Nov 1, 2006 #

Note
slept:7.0

Breakfest "of champions": 2 Honey Buns from Kwick Fill. Cup of coffee.

Note

I did not get up for morning workout. Second day in my new workout routine and I am bailing out... Liquid carbs from yestrday's dinner did not help the cause as well.... I got to be more determined tomorrow morning.

Note

Lunch: Loeftover standwitches from yesterdays lunch, potato chips

Note

Dinner: Pork Chops at Roadhouse Grill (appriciation dinner for completing project). lots of peanuts, onion rings and potation chips/nachos

Cycling (Stationary Bike) 30:00 [1]
shoes: Adidas adiPRENE

Running tempo (Treadmill) 22:30 [4] 5.0 km (4:30 / km)
shoes: Adidas adiPRENE

Started out with 6.7 MPH increasing gradually to 11MPH

Elliptical 22:30 [2]
shoes: Adidas adiPRENE

Tuesday Oct 31, 2006 #

Cycling warm up/down (Stationary Bike) 15:00 [1]
slept:4.75 shoes: Adidas adiPRENE

This is first time in many years I will be attempting to do 2 workouts per day schedule. No every day but I'll try 4 days per week. Definatelly I am not a morning person. It took me a while to get the blood flowing.

Gym (Strenght) 20:00 [1]
shoes: Adidas adiPRENE

Over all body muscle toning with medium weights. I don't plan to build a muscle but to tone it.

Cycling 45:00 [1]
shoes: Adidas adiPRENE

While watching John Elway on Yes channel. My observation is that most of the succesful world class athletes are competitive and John was no exception.

Note

breakfest: 2 pieces of breakfest pizza from Mr. Shoes. 2 cups of coffee (already...). Some M&Ms..

Note

This is going to be rough day eating-wise. I expect grazing throughout the day. It's Halloween day at Seneca Foods. I am glad I am on workout schedule I am having.

Note

Lunch: little bit of everything... Cheese Chilly, meetballs, many cream puffs, cary beef and many other food items my co-workers brought in for Halloween lunch.

Running tempo 1:04:00 [4] 9.0 mi (7:07 / mi)
shoes: Asics Ahar

Running MCC loop

8:34 - 1 mile (I was late got to catch up with everyone)
14:41 - 2 miles
14:29 - 2 miles (tied shoe at the end, John H. told it was 14:08 loop, before I tied the shoe
13:16 - 2 miles (by myself)
12:58 - 2 miles (by myself)

Note

Dinner: Not real one. I was going home from run to realize that I have no candy. Went to Fairport to have a "dinner" with running bodies but ended up helping to empty about 3 pitchers of liquid carbs and got some candy Danny brought in

Monday Oct 30, 2006 #

Note

breakfest: bowl of Cheerios with organic soy milk

Note

lunch: slice of pepperoni pizza. Banana (organic)

Note

Dinner: Coocked beef 1/2# with cucamber/pickle sallad.

Running warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: Adidas adiPRENE

Stretching 1:00 [1]

Actual time: 10 minutes

Running (Treadmill) 1:05:00 [1] 7.25 mi (8:58 / mi)
shoes: Adidas adiPRENE

Cycling (Stationary bike) 30:00 [1]
shoes: Adidas adiPRENE

Elliptical 30:00 [2]
shoes: Adidas adiPRENE

Sunday Oct 29, 2006 #

Note

breakfest: bowl of cherious with organix soy milk. cup of coffee

Note

lunch: salad, rice and 2 pieces of chicken breast. It was lunch for voluteers that were helping ar RSST meet.

Note

snack: Turkey breast bagel with cheese, Fanta Zero can

Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: Adidas adiPRENE

Running (treadmill) 1:05:00 [2] 7.84 mi (8:17 / mi)
shoes: Adidas adiPRENE

Cycling (Stationary Bike) 45:00 [1]
shoes: Adidas adiPRENE

« Earlier | Later »