Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bags

In the 31 days ending May 31, 2012:

activity

time

miles

running

13:07:35

94.5

(8:20)

152.08

(5:11)

biking

3:11:05

38.55

(4:57)

62.04

(3:05)

warmup

1:27:00

golf

30:00

11.5

(2:37)

18.51

(1:37)

Life Stuff

1:00

Total

18:16:40

144.55

232.63

0:56

0:00

» now

Thursday May 31, 2012 #

8 PM

warmup warm up/down (lots of stuff) 5:00 [3]

9 PM

running (hold back run on) 27:43 [3] 3.45 mi (8:02 / mi)
shoes: Lunarfly Black 9.5

biking (breath reps) 13:33 [3] 2.65 mi (5:07 / mi)

Wednesday May 30, 2012 #

8 PM

running (medium rest day) 21:23 [3] 2.65 mi (8:04 / mi)
shoes: Nike LiveStrongs

No warmup...good mixture of switching shoes and rest, medium stuff, long, long warmup, weights, etc. I think the Runners World stuff may help also...I was sore in odd spots of my legs especially right leg today...and I noticed yesterday my right knee seemed very weak/wobbly during step ups...so hopefully little by little balancing things out.

warmup warm up/down (warmdown) 1:00 [3]

exercise machine only...leg and arm stuff

Tuesday May 29, 2012 #

6 PM

warmup (even more stuff) 7:00 [3]

added some ham stuff I saw on the Runner's World site...4 exercises...1 with pilates ball...lay on stomach on ball hands on floor then lift legs, 2 step up and down with 10.b weights; 3. step lunges forwards and backwards...the backwards were hard..only a few...4. leg/hip stretches crossing legs plus weights, exercise machine...jumps, pushups, situps, kicks...

7 PM

running (warm) 25:33 [3] 3.25 mi (7:52 / mi)
shoes: Lunarfly Black 9.5

lightning, windy, warm...good ole oklihomer weather...

biking 12:07 [3] 2.4 mi (5:03 / mi)

Monday May 28, 2012 #

6 PM

warmup warm up/down (exercise machine) 1:00 [3]

10 PM

running (rest day) 17:05 [3] 2.05 mi (8:20 / mi)
shoes: Nike LiveStrongs

Back from Texas. Trying to storm...wind came up died then came up again during run.

Sunday May 27, 2012 #

6 AM

running (Lewisville Texas) 44:31 [3] 5.3 mi (8:24 / mi)
shoes: Lunarfly Black 9.5

Humid, surprisingly hilly...out about 6:40am or so...James bb teams got whomped yesterday. James plays to the level of his team...if they are average he seems to play average...if he is on a good team he raises his game...some wind also...kinds struggled but please when I clocked the route later it was further than I thought by .15 or so.

Saturday May 26, 2012 #

8 AM

running (windy humid ) 30:30 [3] 3.75 mi (8:08 / mi)
shoes: Lunarfly Black 9.5

9 AM

biking (breath reps) 14:32 [3] 2.85 mi (5:06 / mi)

warmup warm up/down (all warmdown) 7:00 [3]

Did not play golf...we are going to DFW/Frisco (not as in San Fran..boo hoo)...for James bb tournament...I did hit balls into field for about 15 minutes or more...then ran, then did my stuff...exercise bench, jumps, kicks, situps, weights bands etc

Friday May 25, 2012 #

7 AM

Life Stuff (yard work) 1:00 [3]

Not entering much time but that also may have contributed to fatigue...I cut tree limbs this morning for at least hour and mowed the grass this evening and edge bushes and yard...sometimes that actually seems to get my blood flowing and I run even better but not today...but I think my legs needed the rest anyway...

9 PM

running (rest day blahhhh) 18:38 [3] 2.05 mi (9:05 / mi)
shoes: Nike LiveStrongs

Guess the heat/humidity are getting me...thought I would be able to run quick...but also knew several good weeks and due to extra rest so just played it by ear. I did not warm up any...first 200 yards baled out on 2.85 to 3 miler then by half mile thought I might go ahead and try for 2.85...but quickly decided no just rest. Every 4-5 weeks I need more rest...varies how much extra...

Thursday May 24, 2012 #

10 PM

warmup warm up/down (lots of stuff) 6:00 [3]

running (humid and warm) 26:15 [3] 3.25 mi (8:05 / mi)
shoes: Lunarfly Black 9.5

Humidity really shot up...I had no push last half mile.

11 PM

biking (breath reps) 13:08 [3] 2.6 mi (5:03 / mi)

Wednesday May 23, 2012 #

11 PM

running (blasting wind) 21:28 [3] 2.5 mi (8:35 / mi)
shoes: Nike LiveStrongs

Wow...what a wind. Pooped..left ham tiny little stiffness..but its like old days so far...feel a little bit of "something" then it goes away. Still all I want to feel is fatigue nothing else. Too tired to warm up. Did my weird exercise machine stuff...had the thing for 5 yrs barely used it myself now I feel very good about what I am doing with leg lifts/forward curls and the arm stuff....balancing the ole body

warmup warm up/down (warmdown only) 1:00 [3]

Tuesday May 22, 2012 #

9 PM

warmup warm up/down (lots of stuff) 5:30 [3]

10 PM

running (hold back ) 26:01 [3] 3.25 mi (8:00 / mi)
shoes: Lunarfly Black 9.5

Last week was another fast one so need to hold back a little...

biking (a few breath reps) 13:02 [3] 2.4 mi (5:26 / mi)

Monday May 21, 2012 #

10 PM

running (rest monday) 17:50 [3] 2.05 mi (8:42 / mi)
shoes: Nike LiveStrongs

James was on computer and I forgot to log in my rest Monday til today Tuesday...old timers...

Sunday May 20, 2012 #

6 AM

running (another phantom got me) 41:46 [3] 5.0 mi (8:21 / mi)
shoes: Lunarfly Black 9.5

Felt good starting out this morning instead of dead tired. But I was holding back. At about 3 miles something caught my eye to my left. It is one of 2 tall skinny guys I have seen running over the years. It kinda made me slightly mad so I pushed a little...after quarter mile or less he cut through a neighborhood (don't think it cut off any yards or at least not much)...about 1/2 mile later he popped out ahead of me like I thought he might (I was running on main road sidewalks)...he was about 100 yards ahead. He turned at what my 4.5 mile corner...I estimated he was about 1 minute ahead of me by then...so in about 1.5 miles he ran about 45 seconds per mile faster I think..again estimate only..I watch him turn and did not clock it but it seemed like a minute to just over a minute for me to get to that corner. So Kathy Chapman and one of the other phantom runners both showing me up this morning....

Saturday May 19, 2012 #

9 AM

golf (frustratingly windy again) 10:00 [3] 4.0 mi (2:30 / mi)

10 PM

warmup warm up/down (most stuff) 5:00 [3]

11 PM

running (steady n even) 27:09 [3] 3.25 mi (8:21 / mi)
shoes: Lunarfly Black 9.5

biking (breath reps) 11:16 [3] 2.35 mi (4:48 / mi)

Friday May 18, 2012 #

10 PM

running (no no no no) 22:00 [3] 2.5 mi (8:48 / mi)
shoes: Nike LiveStrongs

Just no energy again to warm up so just decided to go out and once again felt ok...but after so many quick for me runs just settled back at slower pace...windy...

Thursday May 17, 2012 #

9 PM

warmup warm up/down (everything) 5:30 [3]

10 PM

running (flowing along) 25:22 [3] 3.25 mi (7:48 / mi)
shoes: Lunarfly Black 9.5

11 PM

biking (breath reps few) 12:12 [3] 2.4 mi (5:05 / mi)

Wednesday May 16, 2012 #

10 PM

running (u just gotta go sometimes) 16:54 [3] 2.05 mi (8:15 / mi)
shoes: Nike LiveStrongs

Tonight one of those nights can not talk yourself into doing one stretch, one pushup, situp, toe touch, etc. You just gotta go...get out there and let running be the warmup. You never know what will happen...I got to feeling up on the toes (that for me...I doubt I was...tho I do see this guy from time to time..including today that runs up on his toes...that style looks good when your running a 800...but weird when you jogging down the street...compared to my beautiful chop and stumble strides) ...so I got going...

11 PM

warmup warm up/down (warmdown only) 1:00 [3]

exercise machine arm and leg stuff and 25 jjacks and 25 jumps and 21 jump strides.

Tuesday May 15, 2012 #

8 PM

warmup warm up/down (everything) 5:00 [3]

9 PM

running (even effort) 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Lunarfly Black 9.5

8 minute pace feels like 8:30 pace a few weeks ago..of course part of it is warmer weather and less wind also..still running faster no matter what.

biking (breath reps) 12:35 [3] 2.4 mi (5:15 / mi)

Monday May 14, 2012 #

10 PM

warmup (everything) 5:30 [3]

running (fast for holding back) 15:53 [3] 2.05 mi (7:45 / mi)
shoes: Nike LiveStrongs

The past two Sundays have been pleasantly surprised..ok downright happy...not because 8:30 pace is fast for a 5 miler...definitely ok pace for sure but still I can go faster...it's because I ran 8:30 pace not feeling all that strong... tonight for about 30-40 yards I almost forgot I start out slow and stumbling with m/s...I was almost about to take off but I pulled back and just ran steady and of course stumbled around somewhat for 1/3 of mile. I never put the pedal down so again this was a fast pace tonight but especially for holding back.

biking (some breath reps) 10:40 [3] 2.25 mi (4:44 / mi)

Sunday May 13, 2012 #

7 AM

running (shocked) 42:26 [3] 5.0 mi (8:29 / mi)
shoes: Lunarfly Black 9.5

Once again not sure if I can even go 5 miles...even at 1.5 thought about turning around. Ran opposite direction/different route and nearly the same time. I did not look at watch once...thought I was on 45 min pace...just hoped it was not slower...

C • Good run 2

Saturday May 12, 2012 #

10 AM

golf (played terrible AGAIN) 10:00 [3] 4.0 mi (2:30 / mi)

11 PM

running (119 yrs old) 20:16 [3] 2.1 mi (9:39 / mi)
shoes: Nike LiveStrongs

No energy no strength..terrible golf and jogging...

Friday May 11, 2012 #

11 PM

running (get out there!!!) 27:33 [3] 3.25 mi (8:29 / mi)
shoes: Lunarfly Black 9.5

Wake up at 10:30...who am I? Where am I? Get out there!

warmup warm up/down (less stuff) 2:00 [3]

biking (really late now) 12:06 [3] 2.45 mi (4:56 / mi)

Thursday May 10, 2012 #

9 PM

warmup warm up/down (lots of stuff) 6:00 [3]

10 PM

running (hold back) 24:50 [3] 3.0 mi (8:17 / mi)
shoes: Nike LiveStrongs

Holdback holdback...

biking (breathe reps) 11:42 [3] 2.4 mi (4:53 / mi)

Wednesday May 9, 2012 #

7 PM

warmup (about half the stuff) 2:30 [3]

Did some warmup early evening but it seemed to poop me out...so took my geezer nap and woke up 101 yrs old...ran ok but if I ran more or did more stuff I will just be tired tomorrow so did not warm up any more. I did my exercise machine leg/arm stuff. Some jump/springs, pilates ball curls. No situps, punt kicks, free weights or rocking chair curl/kicks. I feel like warmup, running, shoes all in a groove right now. Just keep going building one day at a time.

11 PM

running (another rest day ) 17:33 [3] 2.05 mi (8:34 / mi)
shoes: Lunarfly Black 9.5

Wow someone drugged me during my evening nap...I did get going after 1/3 of mile or so...actually more work to slow down so I just went with the flow to get things over with.

Tuesday May 8, 2012 #

9 PM

warmup warm up/down (kitchen sink and all) 5:30 [3]

Did it all..my funky workout machine is actually useful now..had it about 4 or 5 years and barely used it...James and Chrissy have used it a lot at times...free weights situps, jumps, kicks, pushups, etc etc

10 PM

running (press on) 24:33 [3] 3.0 mi (8:11 / mi)
shoes: Nike LiveStrongs

Shoe rotation going great...the luna flys had been feeling better but tonight the LiveStrongs felt good...the leg curls seems to be balancing my legs out...

biking (breathe repos) 12:04 [3] 2.4 mi (5:02 / mi)

Monday May 7, 2012 #

9 PM

running (rest monday ) 17:27 [3] 2.05 mi (8:31 / mi)
shoes: Lunarfly Black 9.5

Sunday May 6, 2012 #

7 AM

running (unbelieveable) 42:30 [3] 5.0 mi (8:30 / mi)
shoes: Lunarfly Black 9.5

I crashed and burned during golf yesterday. This past week since the 8k tt has been quicker. Fri and Sat warmer and that took some out of me...I started and thought this might be one of those days I walk in or just have to turn around...went a different route...all w/e...from 1.5 to 3.5 run mostly on dirt as they are widening road there and most is down to dirt...actually not as enjoyable on that stretch as I imagined...really I run best when running over grass...from 3.5 to 4.5 mostly on grass some of it dry but 3 inches high...it made me pick up my feet more...my goal was to try to run 45 and finish...so 42:30 is unbelieveable...

Saturday May 5, 2012 #

8 AM

warmup warm up/down (less stuff ) 2:30 [3]

Running about 12 hours later and also golfing so warm up less.

9 AM

running (keep it going) 27:28 [3] 3.3 mi (8:19 / mi)
shoes: Nike LiveStrongs

The next month is "critical"....in about a month I can be in really good shape as summer will be under way and about ready for another summer of June 7th -Sep 3rd (41 yrs later). 71,78, 84, 97 are the 4 best summers...time to add another one to the list. I need to get my heat endurance built up. Even about 80 degrees is making the last mile a little tougher than it should be.

biking (breath reps) 16:22 [3] 3.7 mi (4:25 / mi)

2 PM

golf 10:00 [3] 3.5 mi (2:51 / mi)

Taking too long...too hot and tired...walked off after 15 holes.

Friday May 4, 2012 #

9 PM

warmup warm up/down (more) 6:00 [3]

Using our stupid odd exercise contraption more...forward leg lift or curls...my thighs seemed to work more first quarter today..did not have much of the ms feeling where I could barely lift knees pull legs forward...maybe I am working this last set of muscles to overcome that..no arm lifting weights but did a few arm pushing weights with machine also..back to jumps/skips...seems to give me more push with my feet...

10 PM

running (hold back) 24:49 [3] 3.05 mi (8:08 / mi)
shoes: Lunarfly Black 9.5

Good pace...first mile faster than normal but actually a little warm last mile so no big kick...just steady even pace....good pace for holding back a little. Smoother...

biking (breath reps) 13:01 [3] 2.65 mi (4:55 / mi)

Thursday May 3, 2012 #

9 PM

warmup warm up/down (lots of stuff ) 5:00 [3]

Did a few leg weights...on stupid exercise machine we bought 3 years ago...can not do curls but I actually think it is front of legs that might be weak...so did a few forward curls whatever you call that. Jumps, springs, pushups weights..kicks...stretches, a very odd and top secret combo of activities to help get me running under 7 minutes for something longer than mile.

10 PM

running (windy again) 25:09 [3] 3.0 mi (8:23 / mi)
shoes: Nike LiveStrongs

Thought it might be faster. I am at a important tipping point of fitness...if I can just keep going now and add in the quickness of a few time trials, a few longer runs at quicker pace with warm weather running then once again I can hope to break thru to some new old age pr's.

biking 12:45 [3] 2.65 mi (4:49 / mi)

Wednesday May 2, 2012 #

11 PM

running (2nd rest day) 18:13 [3] 2.05 mi (8:53 / mi)
shoes: Lunarfly Black 9.5

windy again...so tired maybe the wind distracted me and made me push into it and then pushed me home...tired

Tuesday May 1, 2012 #

10 PM

warmup warm up/down (less) 2:00 [3]

I needed a warmup to do a little warmup...no weights, less stuff. Did do some pushups...

running (windy windy) 24:47 [3] 3.0 mi (8:16 / mi)
shoes: Nike LiveStrongs

If it has to be windy then at least days like today I get it over with the first half and can ride the wind home..I can't run fast at the beginning anyway...

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