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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Running14 17:36:42 128.11(8:15) 206.17(5:08) 2203
  Soccer5 3:55:00
  Orienteering3 3:10:49 16.04(11:54) 25.82(7:23) 210830 /35c85%
  XC Skiing2 2:40:34 18.06(8:53) 29.07(5:31) 1050
  Total24 27:23:05 162.22 261.06 536130 /35c85%
  [1-5]24 27:05:24
averages - rhr:44 weight:179.6lbs

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Friday Mar 29, 2013 #

3 PM

Running 2:58:14 intensity: (5 @2) + (7:27 @3) + (2:23:45 @4) + (26:57 @5) 22.0 mi (8:06 / mi) +510ft 7:56 / mi
ahr:195 max:241 shoes: Karhu Racer Fulcrum_Ride

Well... that wasn't fun, but it is done. A little over target pace, but I don't think Boston' s Heartbreak hill can compete with my 49th street monster. MPLS spring training... not a operable water fountain in sight. Ran out with 8 to go. Made for a tough slog, and probably contributed to my slowing... maybe....

Two weeks from today I will be in Boston, looking for some grub.

Thanks to Tom for sticking with me for the first 15 or so. He was hoping to borrow a bike at that point, but it didn't work out, so he hiked two miles home.
C • taper 1
C • average hr at 194 for a 22 ... 4

Wednesday Mar 27, 2013 #

5 PM

Running 1:08:37 intensity: (12:27 @3) + (42:35 @4) + (13:35 @5) 9.12 mi (7:31 / mi) +169ft 7:24 / mi
ahr:169 max:228 shoes: Altra Instinct

Quick run around the lakes. Felt pretty good. I am going to really have to focus on not going out too fast during the marathon. I have a 22 miler either Friday or Sat. I will try to focus on 7:50-8:00. If that feels good, then maybe start the marathon at 7:45.

Tuesday Mar 26, 2013 #

11 AM

Running 42:45 [3] 5.0 mi (8:33 / mi)
shoes: Karhu Racer Fulcrum_Ride

The Curve. Was trying to push the Curve pace to race pace, but tough to maintain during full on Jeopardy contest with the guys on the cross trainers.

Monday Mar 25, 2013 #

Note

FoxShadow, Crusher and I are all going to Boston for the Marathon on the weekend of the 12th. I/we are looking for things to do, places to eat. Keep the following in mind:

Crusher will be a focused laser. She will want to eat healthy foods with low GI upsetting potential. Comfort items. Must be located near a source of chocolate.

I am a little more adventurous, but prefer that the adventure not occur during the race... Healthy options are good, but I am willing to peer over at what the post marathon life may be like. Perhaps sample...

FoxShadow = HoneyBadger...

Are their good options for entertainment that don't involve endless walking?
C • tourists 6
6 PM

Soccer 45:00 [3]

1-0 win on a fluke goal. a little help from Tom tonight as we had people out. A little chippy, but emerged injury free. :-)

Sunday Mar 24, 2013 #

11 AM

Running 1:33:21 intensity: (5 @0) + (20 @1) + (3:42 @2) + (1:11:02 @3) + (18:02 @4) + (10 @5) 12.2 mi (7:39 / mi) +310ft 7:28 / mi
ahr:143 max:175 shoes: Altra Instinct

2nd to last long training run. Felt good. 12+ miles faster than race pace. It helps when you have a target destination with Gelato as your stopping point.

Thanks to Biz and Tom for assisting with logistics and joining in on the jaunt.

Heart rate monitor behaved today. Spent most of the session in zone 3. pushed it the last mile+ to see what was left. Not to bad for an uphill finish.

Saturday Mar 23, 2013 #

2 PM

Orienteering race 24:59 intensity: (30 @1) + (2:28 @2) + (2:45 @3) + (15:02 @4) + (4:14 @5) 1.95 mi (12:49 / mi) +147ft 11:58 / mi
ahr:154 max:200 shoes: VJ Falcons

MNOC Hyland skills clinic sprint race. Snow and green veg did me in. A poor route choice to #1 got me caught in the thick stuff. Ran right by #4 and then reoriented through the thick stuff to waste a lot of time. A little low on #9, which was a little obscured. The running was OK, but I blew this race...

Orienteering 9:37 [3] 0.78 mi (12:21 / mi) +42ft 11:45 / mi
shoes: VJ Falcons

Control Retrieval. A little trail run memory-O. Just two controls.

Orienteering 5:23 intensity: (4 @0) + (5 @1) + (1:39 @2) + (1:21 @3) + (1:43 @4) + (31 @5) 0.45 mi (11:53 / mi) +10ft 11:39 / mi
ahr:142 max:177 shoes: VJ Falcons

Warm up.

Friday Mar 22, 2013 #

11 AM

Running 42:22 [3] 5.0 mi (8:28 / mi)
shoes: Karhu Racer Fulcrum_Ride

The curve.

Wednesday Mar 20, 2013 #

5 PM

Running 1:00:45 [3] 8.0 mi (7:36 / mi)
shoes: Karhu Racer Fulcrum_Ride

Powered treadmill tonight. I figured it would allow me to run faster since I'm not yoyoing on the human powered machine. 1 degree incline until cool down.

.25 mile at 6 mph
.25 mile at 7 mph
.25 mile at 7.5 mph (my goal pace at Boston)
I ran until 54 minutes at 8 mph
1 minute at 8.5 mph
2 minutes at 9 mph
back to 8 mph until I hit 8 miles.

HR was right at 160 when I lowered the speed to 3 mph and started walking. 2:30 to get my HR down to 100 where I quit. Only logged running time.
C • Do you have a week of vacation left? 2

Tuesday Mar 19, 2013 #

5 PM

Running 1:02:30 [3] 7.0 mi (8:56 / mi)
shoes: Karhu Racer Fulcrum_Ride

The Curve... I think I set a Seagate record for distance in one session. Felt good, but sporadic pace. Called it quits at 7 as I have a lot of work to do tonight.

Sunday Mar 17, 2013 #

12 PM

Running 2:39:06 intensity: (1 @0) + (22 @1) + (1:36 @2) + (1:04:14 @3) + (36:09 @4) + (56:44 @5) 20.0 mi (7:57 / mi) +534ft 7:45 / mi
ahr:172 max:243 shoes: Altra Instinct

20 miler with the help of Biz and Clark. Biz ran along for 15 while Clark played sherpa on his bike with water and food. Then they switched. Training this long, this early in the season is hard since none of the water fountains are turned back on. Would have sucked to do this with a backpack.

First 15 felt good, the last 5 were a struggle. Part physical, part mental. Met my goal time though.

I picked up the Skratch Labs cookbook. I made some rice cakes last night to try on the run. Sushi rice, Soy sauce, eggs, bacon, brown sugar, salt and parmesan cheese. Everyone liked them, but I made the bars too big. Tough to run and eat 4-5 big bites of food. Definitely better than bars or Gu. Will be great for Century rides, etc. Can't wait to try out some of the other recipes.
C • now THAT is a wow 7

Saturday Mar 16, 2013 #

9 AM

Running 58:44 intensity: (4:16 @1) + (28:10 @2) + (8:23 @3) + (10:20 @4) + (7:35 @5) 5.94 mi (9:54 / mi) +27ft 9:51 / mi
ahr:137 max:202 shoes: Altra Instinct

Run with MoBiz to keep the legs going. Really icy early this AM. made for some slow go. Hopefully tomorrow is better.

Thursday Mar 14, 2013 #

11 AM

Running 34:40 [3] 4.0 mi (8:40 / mi)
shoes: Karhu Racer Fulcrum_Ride

Wednesday Mar 13, 2013 #

Soccer 50:00 [3]

End of season games. Lost the first in penalty kicks, won the 2nd to finish in third place. Fun season. Glad I made it through mostly injury free.
C • Injury free 3

Tuesday Mar 12, 2013 #

5 PM

Running 1:10:21 intensity: (29 @1) + (22 @2) + (40:40 @3) + (16:54 @4) + (11:56 @5) 9.0 mi (7:49 / mi) +162ft 7:41 / mi
ahr:153 max:223 shoes: Altra Instinct

Ran the two lakes. Surprised I was able to keep moving after the two O events, the long... sit, and soccer last night. Need to get the pounding in though.

Brisk Brisk Brisk wind tonight.

Monday Mar 11, 2013 #

9 PM

Soccer 45:00 [3]

2-2 tie. We got down early on a rebound from a keeper save and a break away. Fought tough to tie it back up. We were a bit off the mark tonight. Played with two subs, who did fine, but aren't the standard go to players.

Sunday Mar 10, 2013 #

8 AM

Orienteering race 1:19:13 intensity: (2:11 @2) + (35:10 @3) + (40:05 @4) + (1:47 @5) 10.36 km (7:39 / km) +1159ft 6:32 / km
ahr:148 max:184 spiked:16/18c shoes: Innov8 Bare Grip 200


Day 2 - Red - Splits

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships
 
9 AM

Orienteering race 1:11:37 intensity: (2:38 @2) + (22:31 @3) + (31:33 @4) + (14:55 @5) *** 10.34 km (6:55 / km) +750ft 6:14 / km
ahr:161 max:203 spiked:14/17c shoes: Innov8 Bare Grip 200


Day 1 - Red - Splits

Thursday Mar 7, 2013 #

Note
rhr:44 weight:179.6lbs

Fitness assessment today. Cholesterol is a bit high... at slightly over 200, which surprised me. HDL is high, which gave me a good ratio, but need to lower the total.

Officially under 180 with my weigh in this AM!!! However.... my BMI still says I am overweight. What a crock...
C • BMI does not differentiate between fat and muscle. 4
5 PM

XC Skiing 53:06 intensity: (19 @0) + (4:10 @1) + (9:43 @2) + (27:48 @3) + (10:26 @4) + (40 @5) 6.99 mi (7:36 / mi) +411ft 7:12 / mi
ahr:137 max:189 shoes: Salamon S-Lab Equip 10

Ski at Hyland. My hammies have been screaming, so decided on a ski instead. Nothing too intense. Foxshadow and Spacemonkey are good company.

Wednesday Mar 6, 2013 #

5 PM

Soccer 55:00 [3]

2nd to last week of Seagate Soccer. Last week of pool play. Next week is playoffs, which we made by the skin of our teeth by winning our last game 3-0. We had to win or tie to advance. The win got us a solid 3rd place finish.

Game was tough, with a lot of man on man coverage. I picked up the 3rd goal, which was inconsequential, but good for my confidence. 2 goals in one week!!!

Monday Mar 4, 2013 #

11 AM

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Karhu Racer Fulcrum_Ride

5 miles on the curve. Full minute faster per mile than last Thursday.
9 PM

Soccer 40:00 [3]

Tough hard fought game against the Indomitable Drinky Crows. Our teams always play each other close. Well matched teams with good goalies on both sides. We got the first goal, they matched, then we (I scored!!) got the last goal to win the match.

Ref let a lot of stuff slide, and called some goofy stuff. Biz got a yellow for verbally challenging the ref, which sat him out for the last 10 minutes. :-/

Sunday Mar 3, 2013 #

11 AM

XC Skiing 1:47:28 intensity: (15:01 @0) + (6:32 @1) + (22:40 @2) + (26:19 @3) + (21:34 @4) + (15:22 @5) 17.82 km (6:02 / km) +639ft 5:43 / km
ahr:136 max:206 shoes: Salamon S-Lab Equip 10

probably one of the last skis of the year. Felt like a good day to do some cross training. Skied with some friends. Probably should have stopped the watch a few more times... lots of social sessions.

Wirth is still in good shape. The area around the bridge is a bit rough, but eloise Butler and the Bog were very nice. There was a HS age relay going on at the Back 9, so skipped it altogether.

Saturday Mar 2, 2013 #

12 PM

Running 1:35:34 intensity: (6 @0) + (19 @1) + (45 @2) + (1:11:50 @3) + (11:36 @4) + (10:58 @5) 12.0 mi (7:58 / mi) +208ft 7:50 / mi
ahr:156 max:224 shoes: Altra Instinct

Biz and Tom came over to kick off my Boston training. A little over 6 weeks to go... Glad this wasn't a huge aerobic task. I think we all had some muscle and joint aches going in, so good enough to see if the wheels are still attached without putting anyone in physical therapy.

Still having some issues with the HR monitor....
C • Good pace, though! 2

Friday Mar 1, 2013 #

5 PM

Running 44:43 intensity: (2:05 @0) + (2:36 @1) + (25:35 @2) + (9:51 @3) + (3:54 @4) + (42 @5) 3.85 mi (11:37 / mi) +283ft 10:51 / mi
ahr:127 max:167 shoes: Altra Lone Peak

Tom's GPS Data.

Run with Tom and Dana prior to Japan Marathon experience stories and interesting eats!

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