Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmorse

In the 31 days ending Oct 31, 2002:

activity	#	time	miles		km		+m				load
Run - Treadmill	5	3:14:04	21.28		34.25		135				95.6
Orienteering	2	1:43:35	7.39	(14:01)	11.9	(8:42)		24 /	28c	85%	70.1
Run - Trail	1	14:10	1.0	(14:10)	1.61	(8:48)					1.4
Total	8	5:11:49	29.68		47.76		135	24 /	28c	85%	167.1

1:03

0:00

» now

Tuesday Oct 29, 2002 #

Run - Treadmill (Treadmill 5km) 24:54 [4] 5.0 km (4:59 / km) +135m 4:23 / km
ahr:158 max:178

Ran 5km program with a series of hills (5,7,8,4,2,12) and last 500m flat out.

Run - Treadmill (cooldown) 4:00 [1]

cooldown between 5km and fit test

Run - Treadmill (Sub Max Fitness Test) 14:55 [1]

Calc VO2 = 57.2 - note ran test AFTER doing 5km workout, previous fit test done prior to workout. Allowed HR to drop below 120 before starting fit test, but this may have corrupted data.

Tuesday Oct 22, 2002 #

Run - Treadmill (8km Treadmill) 36:21 [4] 8.0 km (4:33 / km)
ahr:152 max:170 (sick)

Started out to do 10km, but ran out of motivation at the 5 mile mark. Got a minor headcold, hope it clears up

Run - Treadmill (Treadmill - Cooldown) 5:15 [1] 0.6 km (8:45 / km)
(sick)

Cooldown from run

Sunday Oct 13, 2002 #

Orienteering (Gay City Green Re-Run) 40:00 [4] 4.9 km (8:10 / km)
spiked:9/9c

Reran last weekends green course in the rain. Planned on pushing as hard as possible to compare splits, but went to start and realized I didn't have watch. A good clean run except for one entanglement with greenbrier. Estimated time.

Will try it again with splits next week.

Friday Oct 11, 2002 #

Run - Treadmill (10k Treadmill) 45:38 [4] 10.0 km (4:34 / km)
ahr:153 max:179

10k treadmill run - occasional speed bursts, but mostly trying to keep the HR in the low to mid 150's for most of run, cranked it up toward the end thinking I might break 45 minutes, but no go.. 5km split 22:44

Run - Treadmill (cooldown) 2:00 [1] 0.4 km (5:00 / km)

Tuesday Oct 8, 2002 #

Run - Treadmill (5k Treadmill) 21:34 [4] 5.0 km (4:19 / km)
ahr:156 max:175

5km lake loop program - tried to run at the fastest pace possible keeping my HR under 160. After the halfway point I cranked in (4) 200m sprints at 10mph (top speed) and also ran the final 500m full out.

Run - Treadmill (treadmill cooldown) 2:00 [2]

Run - Treadmill (sub-max fitness program) 12:00 [1]
max:118

calculated VO2 = 66.1

Sunday Oct 6, 2002 #

Orienteering (Gay City Green) 41:35 [5] 4.9 km (8:29 / km)
spiked:6/9c

See racing...

Orienteering (White Course Control reha) 22:00 [3] 2.1 km (10:29 / km)
spiked:9/10c

Controls hung wrong on white - ran it backwards to hang correct flags at controls - one found on wrong feature so had to move it. Also training an AR runner while rehanging so a lot of talking going on and showing him how to read map and concepts.

Green - Splits

Saturday Oct 5, 2002 #

Run - Trail (Cider Mile) 14:10 [1] 1.61 km (8:48 / km)

Ran Cider Mile Trail Run with Anna (not quite 6 years old). Not exactly training, but a nice jog in the woods..

Tuesday Oct 1, 2002 #

Run - Treadmill (5k) 23:27 [4] 5.0 km (4:41 / km)
ahr:153 max:164

5k 'Lake Loop' on new treadmill. tried to kick the speed up after the first half mile, but asthma began to set in so I eased it back to a comfortable level. Still feeling the effects of the Troll

Run - Treadmill (cooldown) 2:00 [1] 0.25 km (8:00 / km)

« Earlier | Later »