Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: YouRNotHere

In the 31 days ending Oct 31, 2007:

activity

time

miles

Cycling

19:09:50

302.19

(3:48)

486.33

(2:22)

Running

10:40:49

59.25

95.35

Weights

6:55:00

Core

5:18:00

Orienteering

2:45:00

4.97

(33:12)

8.0

(20:38)

Hiking

2:00:00

3.7

(32:26)

5.95

(20:09)

Cardio

40:00

Total

47:28:39

370.11

595.64

3:15

0:00

» now

Wednesday Oct 31, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching.

Cycling 1:20:00 [3] 16.0 mi (5:00 / mi)

Bike back and forth to work. Took the mountain bike because the cross bike tire went bad - tube was bulging out. Then had a flat tire on the mountain bike on the way in on Columbia trails.

Tuesday Oct 30, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching.

Running 29:30 [5] 2.5 mi (11:48 / mi)

Fifteen intervals of 30 second sprint/1 minute walk.

Monday Oct 29, 2007 #

Weights 35:00 [3]

Short weight training workout because Andrew had event at school we had to get to by 7:00 PM. No rest between sets so it was a good workout.

Sunday Oct 28, 2007 #

Running 1:06:19 [3] 6.25 mi (10:37 / mi)

Long run around Wilde Lake with Andrew.

Saturday Oct 27, 2007 #

Running 29:30 [5] 2.5 mi (11:48 / mi)

Inteval running. 15 intervals of 30 second sprint/1 minute walk.

Friday Oct 26, 2007 #

Core 12:00 [3]

Abdominal exercises only this morning.

Cycling 27:00 [3] 7.0 mi (3:51 / mi)

Bike to work. Very light rain, windy and cold. I miss the sun!

Cycling 28:30 [3] 7.0 mi (4:04 / mi)

Wet ride home from work.

Thursday Oct 25, 2007 #

Core 18:00 [3]

Morning abs, stretching and push-ups. Abdominal workout with 2.5 lb ankle weights.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Cold, wet and windy ride to work. It was not raining, but roads very wet so getting plenty of spray.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Very wet ride ride home from work. Did I mention windy and cold? I'm trying to ride to work all five days this week no matter what the weather. Only one more day to go.

Running 1:05:00 [4] 6.25 mi (10:24 / mi)

We missed our run last night so had to do it tonight even though it was raining steadily. Long run was scheduled with stretching it from 50 minutes to 60 minutes after 5 minute warm-up walk. We were keeping a very good pace at first. I think Andrew was just trying to finish the course as soon as possible, but too bad for him the run is measured in time not distance.

Weights 45:00 [4]

This was a really tough upper body workout because I was tired from cycling and running already. But, did some power cleans for first time in a long time. I think that is one of the best exercises for overall fitness.

Wednesday Oct 24, 2007 #

Core 12:00 [3]

Just the abdominal workout this morning using 2.5 lb ankle weights.

Cycling 27:00 [3] 7.0 mi (3:51 / mi)

Wet ride into work today. We have a light rain that is supposed to last all day. Had to take it easy on the turns because the wet leaves could result in a face plant in a snap.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Cold and wet ride home from work. Dark, too. It's a good thing I put my front and back lights on this morning before taking off.

Cardio 40:00 [4]

When I got home, by wife was just starting a DVD kick boxing workout, so I joined in since I was already warmed-up from the bike ride home. This was a Billy Blanks kick-boxing workout. He really keeps you motivated! This replaces our run tonight. We decided to postpone it until tomorrow because of rain and darkness.

Tuesday Oct 23, 2007 #

Core 18:00 [3]

Morning abs, stretching and push-ups.

Cycling 27:30 [3] 7.0 mi (3:56 / mi)

Bike to work. There was a strong headwind. Hopefully it will help on the way home. Also, rain is forecast for late afternoon or evening.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike home from work. Off course the winds shifted and I did not get the nice tail wind on the way home. Bad weather held off and looks like it won't even rain tonight. Weatherman wrong again!

Monday Oct 22, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching.

Cycling 25:30 [3] 7.0 mi (3:39 / mi)

Bike to work.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Bike home from work.

Running 29:30 [5] 2.75 mi (10:44 / mi)

Running interval training. 15 intervals of 30 second sprint/1 minute walk after warm-up run. We stepped up from 14 intervals to 15 for first time today.

Weights 50:00 [3]

Upper body weight training. I'm finally able to do a respectable number of pull-ups.

Sunday Oct 21, 2007 #

Cycling 3:15:00 [4] 62.0 mi (3:09 / mi)

Cafe Bagel group road ride with 8 guys total. Perfect fall weather. Sunny and 80 degrees. Light south wind was making it warm. It's the fall cycling season and we saw a lot of groups on the road today. The motorists for the most part are very patient with us. I have not ridden with these guys for several months. Lucky for me they were keeping a post racing season pace and I was able to keep up.

Saturday Oct 20, 2007 #

Running 55:00 [3] 6.0 mi (9:10 / mi)

Long run this morning with Andrew.

Friday Oct 19, 2007 #

Hiking 2:00:00 [2] 3.7 mi (32:26 / mi)

Hiking in Shenandoah National Park. Did the Marys Rock trail near the Thornton Gap entrance. Great view from the top. Then drove north on Skyline Drive and ran into very heavy fog. So, not a great day for the scenic overlooks along the drive, but still was nice to get away for the day. Trees are just starting to be very colorful.

Thursday Oct 18, 2007 #

Core 18:00 [3]

Morning abs, stretching and push-ups.

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Bike to work.

Cycling 29:00 [3] 7.0 mi (4:09 / mi)

Bike home from work. Great ride!

Running 34:00 [4] 3.5 mi (9:43 / mi)

Combination run with 20 minutes running and then 6 intervals of 30 second sprint/1 minute walk.

Weights 45:00 [3]

Upper body weight training. I was really tired after the end of all this cycling, running and weights. Taking tomorrow off from work to do some hiking.

Wednesday Oct 17, 2007 #

Core 18:00 [3]

Morning abdominal workout followed by stretching and push-ups.

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Bike to work.

Cycling 27:30 [4] 7.0 mi (3:56 / mi)

Bike home from work. Was racing some lights so was about minute faster than usual.

Tuesday Oct 16, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Bike to work.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike home from work.

Running 28:00 [5] 2.5 mi (11:12 / mi)

Running intervals. These seem to be getting a little easier. We'll do one more set of 14 then go to 16 intervals.

Monday Oct 15, 2007 #

Weights 45:00 [3]

Upper body weight training.

Sunday Oct 14, 2007 #

Running 55:00 [3] 5.75 mi (9:34 / mi)

Long run this morning with Andrew.

Friday Oct 12, 2007 #

Core 18:00 [3]

Morning abdominal workout and stretching.

Cycling 26:00 [3] 7.0 mi (3:43 / mi)

Bike to work. I was thinking for not riding today because it's going to be windy and cold but then thought why give up the best part of my day?

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike home from work. It turned out to nice and sunny and not too windy. Also got hassled at a red light by driver who thought I was not over to the right far enough. Some old fat guy on a cell phone in a sporty red convertible. I asked him if he was late for the early bird special! He sped off without a word.

Running 28:00 [5]

Interval training. Same as last session with 14 intervals.

Thursday Oct 11, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 25:30 [3] 7.0 mi (3:39 / mi)

Pedal into work. It's a bit damp and cool this morning.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike home from work. It was cold and windy. I hate to do it, but might have to pull on the tights soon.

Weights 50:00 [3]

Thursday night weight training. One arm rows, tricep extensions, incline dumbbell bench press, bicep curls, pull-ups, dips, rows.

Wednesday Oct 10, 2007 #

Core 18:00 [3]

Morning abdominal workout followed by stretching and push-ups.

Running 55:00 [3] 5.5 mi (10:00 / mi)

Andrew and I added 10 minutes to our long run.

Tuesday Oct 9, 2007 #

Core 12:00 [3]

Abdominal workout only this morning.

Cycling 25:20 [3] 7.0 mi (3:37 / mi)

Bike to work.

Cycling 28:00 [3] 7.0 mi (4:00 / mi)

Bike home from work.

Monday Oct 8, 2007 #

Cycling 28:00 [3] 7.1 mi (3:57 / mi)

Ride into work. Felt like I was going my normal pace but the time was 3 minutes slower than usual. I'm probably tired from the Orienteering yesterday.

Cycling 28:30 [3] 7.0 mi (4:04 / mi)

Bike home from work.

Running 28:00 [5] 2.5 mi (11:12 / mi)

Interval training. Five minute walk, 2 minute run followed by 14 intervals of 30 second sprint/1 minute walk. Very exhausting!

Weights 50:00 [3]

Upper body weight training. Seated dumbbell shoulder press, overhead tricep extensions, hammer curls, cable crossovers, bench press, flys, rows.

Sunday Oct 7, 2007 #

Orienteering 2:45:00 [2] 8.0 km (20:38 / km)

Gave the QOC meet Susquehanna Stumble a try. I should not have tried the "Long Stumble" on my first attempt. This was ~17 km course. Just before half-way I was so dehydrated on this hot and humid day I had to get to the nearest water. I then realized I would probably not make the 5 hour cut off because I would have to go back to the controls I skipped to get to the water, so I just headed for the finish. Next time I should bring my CamelBack if it is hot like this. I was doing OK navigating until I starting getting stupid because of thirst. Will just do the Short run (~9 km) next year.

Saturday Oct 6, 2007 #

Running 34:00 [4] 3.25 mi (10:28 / mi)

Same running workout as Thursday. Five minutes warm-up walk, 20 minutes running, 6 intervals of 30 second sprint/1 minute walk.

Friday Oct 5, 2007 #

Core 12:00 [3]

Abdominal workout only this morning.

Cycling 25:30 [3] 7.0 mi (3:39 / mi)

Bike to work. It's an cloudy day but no rain in the forecast. Great ride!

Cycling 28:30 [3] 7.0 mi (4:04 / mi)

Bike home from work.

Thursday Oct 4, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 26:30 [3] 7.0 mi (3:47 / mi)

Easy ride into work today. Kind of foggy.

Cycling 27:30 [3] 7.0 mi (3:56 / mi)

Bike home from work.

Running 34:00 [4] 3.25 mi (10:28 / mi)

Good running workout. We did 5 minutes warm-up walk, 20 minutes of running then 6 intervals of 30 second sprint/1 minute walk. Not as tough as pure intervals work-out but very good. I feel like the intervals are helping me a lot. Andrew and I split the wins the intervals. I usually get him on the slightly downhill intervals because I really try to lengthen my stride. It's always a battle on the last interval because we both want to win!

Weights 45:00 [3]

Upper body weight training - One arm rows, tricep curls, hammer curls, bench press. Finish up with pull-ups which a great exercise that not many people do. I was tired at end of this.

Wednesday Oct 3, 2007 #

Core 18:00 [3]

Morning abs and stretching. This is all I'll do today because I'm donating blood this afternoon.

Tuesday Oct 2, 2007 #

Core 18:00 [3]

Morning abdominal workout followed by stretching and push-ups.

Cycling 25:30 [3] 7.1 mi (3:35 / mi)

Bike to work.

Cycling 28:45 [3] 7.0 mi (4:06 / mi)

Bike home from work. Perfect weather today - partly sunny with a little breeze.

Running 25:00 [5] 2.5 mi (10:00 / mi)

Interval running. Five minute walk, two minute run followed by 12 intervals of 30 second sprint/1 minute walk.

Monday Oct 1, 2007 #

Core 18:00 [3]

Morning abs and stretching.

Cycling 25:45 [3] 7.0 mi (3:41 / mi)

Back on the bike to commute to work.

Cycling 28:30 [3] 7.0 mi (4:04 / mi)

Bike home. Got some good speed drafting behind a bus for about one half mile on Shafer Drive.

Running 45:00 [4] 4.25 mi (10:35 / mi)

We missed running yesterday so made up for it today and will get back on track by running tomorrow, too. Today is long run, tomorrow is intervals and Thursday will be a combo of long and intervals.

Weights 50:00 [3]

Mostly upper body training today since I already rode and ran today.

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