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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bill_l

In the 7 days ending Oct 9, 2016:

activity # timemileskm+mload
  Run7 9:05:35 53.96(10:07) 86.84(6:17) 5661017.9
  Cycling1 1:13:04 13.41(5:27) 21.59(3:23) 12274.4
  PT1 10.1
  Total9 10:18:40 67.37 108.43 6881092.4
  [1-5]9 9:52:06
averages - sleep:6.5

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

8 AM

Run (Easy) 38:38 intensity: (16 @0) + (10:12 @1) + (27:47 @2) + (23 @3) 3.97 mi (9:44 / mi) +61m 9:18 / mi
ahr:117 max:133 shoes: Fate - Yellow

Firehouse 4

Saturday Oct 8, 2016 #

Event: NEOOC - Python 6 or 12 Hour Navigation Race
 
6 AM

Run long 3:17:33 intensity: (14:34 @0) + (24:52 @1) + (2:17:35 @2) + (16:03 @3) + (4:02 @4) + (27 @5) 19.08 mi (10:21 / mi) +171m 10:04 / mi
ahr:122 max:160

My kind of weather! 46F clear blue.

3 Laps @ FP.
Time includes 7 min stop after lap one and 13 min after lap 2. Lots of stretching for lap 3. Didn't know what to expect but legs felt pretty good all the way aroud. 5 striders at the ened.

Lots of people in the park this morning. Fleet feet was there with a big group @ 630. Xc meet. USTA wheelchair champs. And the good weather.... was packed by 9.

Friday Oct 7, 2016 #

6 AM

Run (Easy) 1:42:52 intensity: (13 @0) + (8:12 @1) + (1:29:29 @2) + (4:58 @3) 10.53 mi (9:46 / mi) +124m 9:25 / mi
ahr:124 max:136 slept:6.5 shoes: Altra Oly Green #2

In to work. Big Bend to Greenwood, Marshall, Manchester, Bellevue, Clayton, and through FP. Route not bad overall, but there are some sucky stretches that I need to look at alternatives. Have to measure Lockwood/Summit vs Big Bend. Less direct but less traffic.

Beautiful morning.
5 PM

Run (Easy) 1:06:02 intensity: (2:20 @0) + (18:21 @1) + (42:42 @2) + (2:39 @3) 6.12 mi (10:47 / mi) +60m 10:28 / mi
ahr:118 max:138 shoes: Altra Oly Green #2

Home from work.

Definitely cooler than this morning and lower humidity. Gusting wind was almost cold at times. A long sleeve top would have been ok.

Wash U shuttle from work to hospital cut off a little distance and a bad traffic section.

Got a lift from Laura at the Deer Creek strip mall since she was on the way home from Maplewood . Legs felt fine but my belly felt ready to explode from the very start....

Took about three miles to get body into the run. Needed calories. Stopped at subway on Clayton for some double chocolate chip cookies. That worked just fine.

Thursday Oct 6, 2016 #

6 AM

Run 28:08 intensity: (33 @0) + (2:27 @1) + (23:13 @2) + (1:55 @3) 3.02 mi (9:18 / mi) +41m 8:55 / mi
ahr:121 max:138 shoes: Altra Oly Green #2

8 AM

PT 1 [5]

Lots of stuff to work on today. The fall at battle jacked me up pretty qood.
5 PM

Run 29:34 intensity: (1:05 @0) + (1:46 @1) + (25:43 @2) + (1:00 @3) 3.07 mi (9:38 / mi) +48m 9:12 / mi
ahr:123 max:135 shoes: Fate - Yellow

Wednesday Oct 5, 2016 #

2 PM

Note
(rest day)

Since training didn't seem to be effective yesterday, taking today off. May do an easy short run this evening. Ankle is feeling better today.
5 PM

Cycling 1:13:04 intensity: (25 @0) + (1:10:54 @1) + (1:45 @2) 13.41 mi (5:27 / mi) +122m 5:18 / mi
ahr:90 max:122 shoes: Giant TCX 1

Tuesday Oct 4, 2016 #

6 AM

Run 1:22:48 intensity: (7:08 @0) + (18:06 @1) + (36:11 @2) + (16:12 @3) + (5:11 @4) 8.17 mi (10:08 / mi) +61m 9:54 / mi
ahr:123 max:156 shoes: Fate - Yellow

Grants
Was going to be a 2E 3M 1E 3M 1E but legs weren't on that page.

Battle, even at an easier pace put me in a deeper hole than I wanted. Legs were dead after the first 3M.
Knee bruise was more sore this am than has been.
Left ankle and plantar started hurting, maybe guarding the knee?

Time includes a stop to mess with nathan pack bladder drink tube quik fitting. Was stuck, not quite locked. Couldn't remove and couldn't lock in. Only about 3 months old.

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