Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wetware

In the 31 days ending Jan 31, 2008:

activity

time

miles

Running

11:45:22

71.56

(9:51)

115.17

(6:07)

Cross Training

48:21

10.5

(4:36)

16.9

(2:52)

Gym Spaz

30:00

5.0

(6:00)

8.05

(3:44)

Mountain Bike

27:00

7.5

(3:36)

12.07

(2:14)

Total

13:30:43

94.56

(8:34)

152.18

(5:20)

averages - sleep:5.8 weight:79kg

1:41

0:00

» now

Thursday Jan 31, 2008 #

Running 50:00 [3] 5.55 mi (9:01 / mi)
shoes: Merrell Mesa Ventilator II

NR 3.3 - 10 min E pace, 6 strides, 5 x (3 min I pace and 2 min E pace)

Before today, I really hated interval days... After today, no change.

Cross Training 26:21 [3] 5.0 mi (5:16 / mi)
shoes: Merrell Mesa Ventilator II

L13 bike with Hills, stretches, crunch workout.

Wednesday Jan 30, 2008 #

Running (optional day) 45:00 [2] 10.0 mi (4:30 / mi)
slept:7.0 weight:79.4kg shoes: Merrell Mesa Ventilator II

NR 3.2. Optional day with 30min E plus 6 strides

Cross Training 22:00 [3] 5.5 mi (4:00 / mi)

10min L12 Hills on bike for transition work, crunches and stretches. Easy day, tried not to push too hard.

Tuesday Jan 29, 2008 #

Running 45:00 [3] 4.55 mi (9:53 / mi)
weight:79.4kg shoes: Merrell Mesa Ventilator II

restart week 3. NR 3.1 E pace for 30 min and 6 strides. felt good. very sweaty tho. coming off a bad chest cold.

Gym Spaz 30:00 [3] 5.0 mi (6:00 / mi)
shoes: Merrell Mesa Ventilator II

Bike hills lvl 9, crunches and stretches.

Tuesday Jan 22, 2008 #

Running 55:00 [3] 5.6 mi (9:49 / mi)
slept:6.0 weight:77.6kg shoes: Merrell Mesa Ventilator II

Training Day (NR3.4) - Optional day spent doing repeat of day 1. Also used the lower intensity workout to practice thumbing map. ran the first half hour with map of a swedish race trying to visualize the contours and image the upcoming terrain. Felt like good concentration training and getting more used to contour recognition. Finished up with 6 x strides.

Also of not, got a O book by Steven Boga, seems good so far, much more current than others I've read.

C • Keep on coming 2

Monday Jan 21, 2008 #

Running (intervals) 55:00 [3] 5.8 mi (9:29 / mi)
slept:7.0 weight:78kg shoes: Merrell Mesa Ventilator II

Interval Day (NR3.3) on the t-mill. sucked large. 10 min E pace followed by 6 x strides, then 5 x 3min intervals (I pace) with 2 min E pace rests between. Every time I start to play around with the idea I should be on a different/harder program, the interval day comes around and bites me in the ass.

Friday Jan 18, 2008 #

Running 56:06 [3] 5.5 mi (10:12 / mi)
slept:6.0 weight:79.4kg shoes: Merrell Mesa Ventilator II

NR day 15. Easy run with 6 x strides at the end, finished up with some crunches. Avg'd just under 10min/mile.

- sore throat.

C • lucky you're young 1

Thursday Jan 17, 2008 #

Running 55:00 [3] 5.6 mi (9:49 / mi)
weight:79.2kg shoes: Merrell Mesa Ventilator II

Long easy run. not too stressfull at all, end of second week on program.

Mountain Bike 27:00 [3] 7.5 mi (3:36 / mi)
shoes: Merrell Mesa Ventilator II

L12 Hills on Bike, and crunches. just doing to hammer out the transition training.

Monday Jan 14, 2008 #

Running 1:00:00 [3] 6.25 mi (9:36 / mi)
shoes: Merrell Mesa Ventilator II

Ex. 1.3, using 5.9mph E pace and 7.2mph T pace. The 30 min stint of Threshold was tough on me today. dunno why. oh well, maybe its the cough and cold.

C • The gym was full 1

Sunday Jan 13, 2008 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Salomon XCR

Squeezed in mid distance easy run.

Friday Jan 11, 2008 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Merrell Mesa Ventilator II

10 Min E, 6 Strides then 5 x (3min intervals + 2 min E pace). Toenail hurts, almost made me quit but I managed to win the mental battle there. Seemed hard to get going today, but overall felt pretty good, just tired.

frankj showed up to do his training so I avoided him cause he's a quitter.

Wednesday Jan 9, 2008 #

Running 1:03:16 [3] 4.5 mi (14:04 / mi)
weight:79.8kg shoes: Merrell Mesa Ventilator II

Day 1 restart of training plan. 30 min E pace with 6 strides at the end, follwed with stretches and crunches. Pretty easy day, decided not to push even though i want to. trying to ease into the run plan.

C • Intensity of 3? 2

Sunday Jan 6, 2008 #

Event: THOMASS TOC - 2008

Running (Orienteering) 1:41:00 [3] 10.0 km (10:06 / km)
slept:3.0 shoes: Salomon XCR

Thomass Series in Morningside Park. Around freezing, just above, slushy and snowy with ice everywhere. Footing was very slick, really a hard day for traction for me. Ran a so so race, not a lot of energy considering my poor training over the holidays, and lack of sleep. Ran with minimal bearings on compass which worked alright, but made it a very unsure run. Think I need a mix of contour navigation with bearings to improve. some controls don't require bearings, some do, experience i guess will help me id those better. Had some trouble in the first thomass box, but fairly good for the rest. ran without any handicaps 'cause i was there for the experience. Locating myself on the map is still very very slow, that really needs improving. Overall, happy I finished the whole course in the time allowed. Best of all I beat frankj. i dont know if i could come into work if I hadn't.

C • Good O 2

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