Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Apr 10, 2016:

	activity	#	time	miles		km		+ft
	Running	7	9:01:58	70.3	(7:43)	113.14	(4:47)	3953
	Hike/Walk/Ruck	4	2:58:00	11.5	(15:29)	18.51	(9:37)	440
	Weights	2	1:15:00
	Biking-Trainer	1	32:00	8.25	(15.5/h)	13.28	(24.9/h)
	Total	14	13:46:58	90.05		144.92		4393
averages - weight:161.2lbs

2:28

0:00

» now

Sunday Apr 10, 2016 #

7 AM

Running (Trail) 1:59:39 [2] 14.0 mi (8:33 / mi) +1146ft 7:56 / mi
shoes: N2 V2 Trail Yellow

Easy run with Donny doing the Dirty Bizmark Loop. Just chatting and catching up. Super mellow effort for me today.

Saturday Apr 9, 2016 #

7 AM

Running (Trail) 1:03:42 [2] 6.6 mi (9:39 / mi) +1361ft 8:04 / mi
shoes: N2 V2 Trail Yellow

Easy effort trail run before heading over for Crossfit. Super nice morning at there. Miss the trails, actually ready for Boston to be done with so I can get back to it to get ready for Bighorn.

9 AM

Weights (Crossfit) 1:00:00 [3]

Mobility work before and after the WOD.

3 rounds, 1 min per station:
Airdyne (Calories)
Stick Jump, 24 in
Sumo Deadlift High-pull, 70 lbs
Wall Ball, 20 lbs
Rest 2 mins

260 total reps across all 3 rounds.

Friday Apr 8, 2016 #

9 AM

Running (Trail) 1:21:43 [3] 12.3 mi (6:39 / mi) +186ft 6:33 / mi
shoes: N2 V2 Road Black #2

2 mile warmup

2x4miles at marathon pace w/ 1 mile recovery

Cooldown back to the car

Felt pretty good, had to keep reeling myself back in pace to keep it around 6:20, kept drifting down to around 6.

4 PM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse

Dog walk after an afternoon nap to loosen up a bit.

Thursday Apr 7, 2016 #

10 AM

Running (Trail) 1:02:47 [2] 8.1 mi (7:45 / mi) +392ft 7:25 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Just out cruising enjoying the day.

2 PM

Hike/Walk/Ruck (Road) 33:00 [1] 2.2 mi (15:00 / mi) +80ft 14:30 / mi

Afternoon walk at work. After the lunch run I ate a huge muffin and a bunch of cookies and felt guilty so went to walk some off.

Wednesday Apr 6, 2016 #

5 AM

Note
weight:161.2lbs

Weight check in- holding steady

10 AM

Running (Road) 1:26:30 [3] 12.0 mi (7:13 / mi) +403ft 6:59 / mi
shoes: N2 V2 Road Yellow

The second half of the run was supposed to be a progression run but you can't see that looking at the mile paces due to the wind. The effort was a progression though.

Dead legs today, don't think I have been eating enough food.

4 PM

Hike/Walk/Ruck (Mix) 47:00 [1] 3.0 mi (15:40 / mi) +130ft 15:03 / mi
shoes: Nike Wildhorse

Dog walk after work.

5 PM

Weights 15:00 [2]

Light body work, felt weak from lack of weight work the past few weeks

6 rounds
7 pushups
3 pullups
15 situps

5 minute plank, rotating between front and each side as needed.

Tuesday Apr 5, 2016 #

10 AM

Running (Mix) 1:16:07 [3] 10.6 mi (7:11 / mi) +316ft 6:59 / mi
shoes: N2 V2 Road Yellow

Was supposed to be a 8x2 minute fartlek workout during the run but about halfway through the run the wind started screaming and it changed the workout to working hard against the wind just to get back to work. Guess Mother Nature had other plans for me today. Was able to get in 6 of the intervals though

4 PM

Biking-Trainer (Trainer) 32:00 [2] 8.25 mi (15.5 mph)

Moderate spin on the bike trainer while watching for work emails to pop up. Work and spin.

Monday Apr 4, 2016 #

10 AM

Running (Road) 51:30 [2] 6.7 mi (7:41 / mi) +149ft 7:32 / mi
shoes: N2 V2 Road Yellow

Mellow Monday miles with 10x10second hill sprints towards the end. Legs were pretty shot the first 1-2 miles then loosened up.

5 PM

Hike/Walk/Ruck (Mix) 1:07:00 [1] 4.3 mi (15:35 / mi) +130ft 15:09 / mi

Longer dog walk after work.

« Earlier | Later »