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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 31 days ending Mar 31, 2012:

activity # timemileskm+ft
  Running16 14:10:05 109.24(7:47) 175.8(4:50) 2198
  Body Project5 5:05:00
  Soccer4 4:10:00
  Orienteering2 2:35:40 11.6(13:25) 18.67(8:20) 155126 /26c100%
  Stair Climber1 1:05:00
  Indoor Cycle1 45:00 15.0(3:00) 24.14(1:52)
  Total27 27:50:45 135.84 218.61 374926 /26c100%
  [1-5]27 25:32:24

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Saturday Mar 31, 2012 #

Running 1 [3] 8.64 mi ( / mi)

Marathon Month training entry... getting credit for my miles.
8 AM

Running 9:15 intensity: (29 @0) + (1:42 @1) + (2:04 @2) + (2:55 @3) + (1:30 @4) + (35 @5) 0.86 mi (10:43 / mi) +38ft 10:17 / mi
ahr:132 max:176 shoes: VJ Falcons

Warm up run for OTNT.

Orienteering 1:54:38 intensity: (7:05 @0) + (9 @1) + (1:02 @2) + (38:13 @3) + (1:05:40 @4) + (2:29 @5) *** 8.64 mi (13:16 / mi) +1453ft 11:27 / mi
ahr:150 max:199 spiked:26/26c shoes: VJ Falcons

Awesome OTNT training hosted by Mr. 50, Darryn.

I had a clean run, a few minor misdirections, but spiked all the controls. Started off toward 19, which was a big hill climb. I think Andrei, Biz and I were the only ones to start with this control. They took better routes down to 1, so I didn't see them again...

Control order for me. 19,1,18,11,2,3,4,30,6,5,16,17,15,13,28,29,7,8,9,22,10,25,12,24,14,26

Finished with 5.5minutes to spare. Questionable as to whether I would have been able to collect any more controls.

Good times.
C • Nicely done! Are you going... 4

Thursday Mar 29, 2012 #

7 PM

Running 1:07:54 intensity: (3:02 @0) + (1:04 @1) + (43:25 @2) + (14:44 @3) + (2:58 @4) + (2:41 @5) 6.82 mi (9:57 / mi) +140ft 9:46 / mi
ahr:130 max:216 shoes: Karhu Racer Fulcrum_Ride

Run with Mo and Biz prior to putting storage wax on their skis. First time out for them post LBL.

I think the ski hut is ready to close.

Wednesday Mar 28, 2012 #

4 PM

Stair Climber 1:05:00 [3]
ahr:120 shoes: Altra Instinct

As part of the March challenge, I have to climb the equivalent of the worlds tallest building. 163 floors. I had 116 to go as I had counted on and off how many times I went up and down the stairs at home, work, etc. I was not looking forward to it as I thought it would take forever, and just plain suck. I started on the stair climber and set it where it wasn't a sprint, but not painfully slow. The machine told me I was doing 4.7 flights a minute. Quick math.... that is right around 25 minutes... Huh??? I asked the staff, and they said they didn't think it was entirely accurate, but it was the same stick everyone was measuring themselves with. So I decided to put in an hour and cooldown. I ended up with 285 floors. 850 calories. Put me at 3 floors over the requirement for doing the building twice.

Time to go do taxes....
C • what the what? 3

Tuesday Mar 27, 2012 #

5 PM

Running 1:14:31 intensity: (22:58 @0) + (12 @1) + (1:03 @2) + (14:32 @3) + (26:22 @4) + (9:24 @5) 9.0 mi (8:17 / mi) +133ft 8:10 / mi
ahr:163 max:228 shoes: Altra Instinct

Apparently this is how fast I run.... I did the same loop Sunday. This time I was 4 seconds faster.

Monday Mar 26, 2012 #

6 PM

Soccer 1:00:00 [3]

Clinic... we were on the receiving end. No real good chances at a goal. With the loss last weekend, we were consolation bracket, which includes the competitive league. We weren't ready for their stuff. Played them tough, but lost 3-0.

Sunday Mar 25, 2012 #

9 AM

Running 1:14:35 intensity: (3:53 @0) + (1 @2) + (55:13 @3) + (5:43 @4) + (9:45 @5) 9.02 mi (8:16 / mi) +131ft 8:09 / mi
ahr:149 max:203 shoes: Altra Instinct

Trying to get back on target for my last week of marathon distance.

Saturday Mar 24, 2012 #

Event: MNOC - Hyland Lake Park Reserve
 
2 PM

Orienteering race 16:58 intensity: (1:07 @0) + (45 @3) + (13:36 @4) + (1:30 @5) 1.67 mi (10:09 / mi) +9ft 10:06 / mi
ahr:161 max:175 shoes: Salomon Speedcross 3

sprint Race at the MNOC Skills Clinic.

Orienteering 24:04 intensity: (2:23 @0) + (6:08 @1) + (6:44 @2) + (7:00 @3) + (1:49 @4) 1.29 mi (18:43 / mi) +89ft 17:34 / mi
ahr:120 max:156 shoes: Salomon Speedcross 3

Control Retrieval

Running 1:05:45 intensity: (3:43 @0) + (18 @1) + (2:16 @2) + (15:39 @3) + (38:44 @4) + (5:05 @5) 6.79 mi (9:41 / mi) +511ft 9:02 / mi
ahr:153 max:207 shoes: Salomon Speedcross 3

Run with Drei, Pete C and Julia post MNOC skills clinic.
3 PM

Running 1 [3] 3.0 mi ( / mi)

Adding a running entry with no time to get credit for the distance I put in orienteering towards my 4x marathon goal

Sprint - Splits

Tuesday Mar 20, 2012 #

3 PM

Running 44:24 intensity: (3:37 @0) + (27 @1) + (8:46 @2) + (8:41 @3) + (18:12 @4) + (4:41 @5) 5.18 mi (8:34 / mi) +7ft 8:33 / mi
ahr:148 max:203 shoes: Karhu Racer Fulcrum_Ride

Monday Mar 19, 2012 #

4 PM

Running 53:06 intensity: (2:18 @0) + (32 @1) + (3:46 @2) + (16:08 @3) + (29:19 @4) + (1:03 @5) 6.43 mi (8:15 / mi) +10ft 8:15 / mi
ahr:148 max:188 shoes: Karhu Racer Fulcrum_Ride

Nice hot hot hot and humid run from the resort. They are setting up for a GranPrix race, so we got detoured, and detoured, and detoured. Plenty of sweating going on.

Sunday Mar 18, 2012 #

8 AM

Running 40:00 [3] 5.18 mi (7:43 / mi)
shoes: Karhu Racer Fulcrum_Ride

Ran with the group I had the opportunity to run with yesterday. I think they over hyped themselves. No issues keeping up. They only ran 6 miles yesterday, same as me.

The health club has a cold water pool. The equivalent of an ice bath. Very nice.

Saturday Mar 17, 2012 #

7 AM

Running 1:05:00 [3] 6.5 mi (10:00 / mi)
shoes: Karhu Racer Fulcrum_Ride

Had a chance to run 14 miles at 7:30 pace this AM. Passed it up for a slow slog on the treadmill. Going to run again tomorrow AM
8 AM

Indoor Cycle 45:00 [3] 15.0 mi (3:00 / mi)
shoes: Karhu Racer Fulcrum_Ride

From the shred mill to the recumbent bike.

Thursday Mar 15, 2012 #

6 AM

Body Project 1:05:00 [3]

Maybe the last BP project... they are trying to talk me in to a make up week after I get back from Florida. Knee was a bit sketchy today. I dropped a little weight (10 lbs) and didn't go quite so deep on the dips. All turned out fine.
6 PM

Running 40:36 intensity: (1:58 @0) + (11 @1) + (38 @2) + (29:50 @3) + (7:34 @4) + (25 @5) 5.05 mi (8:02 / mi) +99ft 7:53 / mi
ahr:144 max:168 shoes: Newton Gravity Trainer

Met up with a guy that advertised on the yahoo AR site, looking for a team. He is new here from Denmark. Should be a good add to the MN orienteering and AR crowd.

Wednesday Mar 14, 2012 #

5 PM

Soccer 1:10:00 [3]

Seagate end of season tourney finals. We played in the championship game against the team that locked up the league championship with 4 weeks left. They were unstoppable all season.... until tonight.

3-0... :-)
C • league champs? 1

Tuesday Mar 13, 2012 #

6 AM

Body Project 1:00:00 [3]

2nd to last BP workout. I may try to get some weight work in next week in FL, but I am ready to focus on cardio.

Monday Mar 12, 2012 #

8 AM

Running 1:04:41 intensity: (2:08 @0) + (6 @1) + (39 @2) + (14:30 @3) + (47:03 @4) + (15 @5) 7.51 mi (8:37 / mi) +142ft 8:28 / mi
ahr:149 max:232 shoes: Altra Instinct

Another rough go. As I was driving to the start, a little mental battle was waging in my head. 4 miles, 5, 10.... I didn't think I could make 4 miles when I started, hips were really tight. At 1.5 things loosened up a bit. Pushed through 2 and decided to turn at 4. At 7.5, my left calf cramped, so I walked it in. I will fight another day.....

Saturday Mar 10, 2012 #

7 AM

Running 1:53:18 intensity: (16:06 @0) + (14 @1) + (1:35 @2) + (53:04 @3) + (32:33 @4) + (9:46 @5) 13.12 mi (8:38 / mi) +596ft 8:17 / mi
ahr:153 max:229 shoes: Altra Instinct

Running an out and back from my brothers home. Really tough. I think that Body Project makes running, or most anything else, really tough without sufficient recovery. Really felt this in my hips, then my quads got real heavy. In the end, I limped in with my foot hurting... a bit of lace bite. I need to learn not to tie my shoes so tight.

Nice run in the country though. I didn't know he had someone raising sheep within 2 miles of him. free range chickens also, they were everywhere.

Thursday Mar 8, 2012 #

6 AM

Body Project 1:00:00 [3]

Only one week of BP remaining. Time to focus on cardio again. In a couple weeks, I get my post BP tests. Strength, VO2 and Bod Pod. Will be fun to review the progress.

Wednesday Mar 7, 2012 #

Note

I love the show, "An Idiot Abroad" Ricky Gervais abusing one of his pals...

http://www.youtube.com/watch?v=-WvAeTjy5-w

The last episode, he chose to climb Mt. Fuji. He was packing the items they gave him to assist with the climb. The nutritional supplement...... Vespa! It was labeled "Wasp Juice", but the packaging was the same.
6 PM

Soccer 1:00:00 [3]

last regular season game of the year. One week playoff next week, where we play the league champions.

We won 4-1 tonight.

Tuesday Mar 6, 2012 #

5 PM

Running 1:15:30 intensity: (55:17 @0) + (24 @1) + (41 @2) + (49 @3) + (6:50 @4) + (11:29 @5) 9.18 mi (8:13 / mi) +210ft 8:03 / mi
ahr:198 max:246 shoes: Altra Instinct

Another run towards my marathon a week. Felt slower than my pace, but I guess the last time I was running, 7:30's were common. I need to check the batteries in the HR monitor. Max of 246 and an average of 198.... I am out of shape... no way that could happen. They would have loaded me on a gurney somewhere on Calhoun... Attackpoint noted that 54 minutes were out of my heart rate zone. I typically assign that as zero, because it is below due to start up or a rest at a light. I left it at zero here, but it was probably in the 3-4 range.

Monday Mar 5, 2012 #

6 AM

Body Project 1:00:00 [3]
shoes: Altra Instinct

Decent effort today, but was sore going in to the workout. He moved me up to 300 lbs on the leg press. I will soil my shorts before this is over.

I think we have three weeks remaining.
9 PM

Soccer 1:00:00 [3]

Poorly played loss to a very decent team last night. It got a little chippy out there. Biz pulled a hammy, Jerry got clocked a few times and I realized I am missing a bit of skin on my ankle when I got home.

3-2 I got a soft goal. Still counts.

Sunday Mar 4, 2012 #

5 PM

Running 1:01:28 intensity: (12:17 @0) + (1:01 @2) + (1:26 @3) + (41:45 @4) + (4:59 @5) 6.95 mi (8:51 / mi) +181ft 8:38 / mi
ahr:166 max:248 shoes: Altra Instinct

Wow... long time since I logged straight run time. New challenge at Seagate to run a marathon (cumulative) and stair climb the worlds tallest building in March. My goal is 4 marathons and 1 climb. Too bad I can't log soccer time. Pavement dishes out a beating compared to XC skiing.

Thursday Mar 1, 2012 #

6 AM

Body Project 1:00:00 [3]

Tired.. achy.. but I always feel better when this workout is done. First week of dips with weight added. I have gone from a 50 lb assist, to hanging 25 lbs from my waist. That and the extra 10 permanently attached to my waist....
C • U r sexy and I know it! U work out! :) 7

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