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Training Log Archive: CHARLIE-B

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Gym16 16:55:42496.9
  Running8 8:30:47 53.88(9:29) 86.71(5:53) 1241255.1
  Orienteering1 54:44 2.79(19:38) 4.49(12:12) 2609 /11c81%27.8
  Walking4 44:59 2.4(18:45) 3.86(11:39) 168.3
  Total26 27:06:12 59.07 95.06 15179 /11c81%788.1
  [1-5]26 27:05:46

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Monday Dec 31, 2012 #

7 AM

Gym (Kenpo) 58:40 [3]

Tweaked right hamstring.

Sunday Dec 30, 2012 #

7 AM

Gym (Core) 57:27 [4]

Saturday Dec 29, 2012 #

7 AM

Running (Long run HMP+12) 1:15:56 intensity: (4 @1) + (1 @2) + (1:53 @3) + (57:20 @4) + (16:38 @5) 13.5 km (5:38 / km) +182m 5:16 / km
ahr:161 max:229 shoes: Brooks Ravenna 3 RED

Was meant to be 16k @ 5:29/k, but too hilly and pooped out around 13.5k. Heart rate higher than usual and sniffles.

Running warm up/down 4:00 intensity: (1:01 @2) + (1:39 @3) + (1:20 @4) 0.54 km (7:26 / km)
ahr:143 max:156 shoes: Brooks Ravenna 3 RED

Friday Dec 28, 2012 #

7 AM

Gym (Yoga) 1:32:25 [4]

Wednesday Dec 26, 2012 #

11 AM

Running 19:04 intensity: (1 @0) + (26 @1) + (30 @2) + (8:42 @3) + (8:26 @4) + (59 @5) 3.34 km (5:43 / km) +59m 5:15 / km
ahr:150 max:167 shoes: Brooks Ravenna 3 RED

Over to Mum's. Took the slightly longer but less hilly route on the roads.

Running 27:43 intensity: (1 @0) + (18 @1) + (3:12 @2) + (5:03 @3) + (18:49 @4) + (20 @5) 4.67 km (5:56 / km) +81m 5:28 / km
ahr:151 max:166 shoes: Brooks Ravenna 3 RED

And back again. Took the high loop to start, then off through the terrain. Felt a bit sluggish.

Sunday Dec 23, 2012 #

11 AM

Gym (Cardio) 43:00 [4]

Saturday Dec 22, 2012 #

11 AM

Running 16:12 intensity: (14 @1) + (1:09 @2) + (6:38 @3) + (8:08 @4) + (3 @5) 2.84 km (5:42 / km) +62m 5:08 / km
ahr:148 max:166 shoes: Brooks Ravenna 3 RED

Run over to Mum's to pick Jeanne up.

Running 27:36 intensity: (13 @0) + (35 @1) + (8:28 @2) + (15:42 @3) + (2:38 @4) 3.71 km (7:26 / km) +62m 6:52 / km
ahr:138 max:159 shoes: Brooks Ravenna 3 RED

Jog with Jeanne back to Mick and Carol's.

Running 27:22 intensity: (1 @0) + (25 @1) + (4:38 @2) + (12:37 @3) + (8:30 @4) + (1:11 @5) 3.73 km (7:20 / km) +129m 6:15 / km
ahr:145 max:166 shoes: Brooks Ravenna 3 RED

Jog with Jeanne back over to Mum's.

Running 17:57 intensity: (2 @0) + (11 @1) + (29 @2) + (1:32 @3) + (13:58 @4) + (1:45 @5) 2.8 km (6:24 / km) +24m 6:09 / km
ahr:156 max:167 shoes: Brooks Ravenna 3 RED

Back to Mick and Carol's.

Friday Dec 21, 2012 #

11 AM

Gym (Cardio) 43:00 [5]

Thursday Dec 20, 2012 #

5 AM

Running (Slow) 18:08 intensity: (22 @1) + (1:05 @2) + (8:45 @3) + (7:54 @4) + (2 @5) 3.03 km (5:59 / km) +75m 5:19 / km
ahr:147 max:166 shoes: Brooks Ravenna 3 RED

Slow but hilly over to Mum's as directly as possible.

Running (Slow) 29:51 intensity: (1 @0) + (34 @1) + (2:49 @2) + (9:53 @3) + (14:13 @4) + (2:21 @5) 4.71 km (6:21 / km) +89m 5:48 / km
ahr:150 max:169 shoes: Brooks Ravenna 3 RED

Scenic route back. A little more indirect than intended.

Tuesday Dec 18, 2012 #

7 AM

Running tempo (Short Tempo) 37:33 intensity: (12 @1) + (28 @2) + (5:35 @3) + (28:16 @4) + (3:02 @5) 7.13 km (5:16 / km) +87m 4:58 / km
ahr:157 max:169 shoes: Brooks Ravenna 3 RED

Goal was 5:00/k after adjusting for climb. Wasn't totally sure of the distance. Went fine but I did stop for a light and to take some photos.

Running warm up/down 7:37 intensity: (1 @0) + (17 @2) + (15 @3) + (7:04 @4) 1.26 km (6:02 / km) +24m 5:30 / km
ahr:156 max:163 shoes: Brooks Ravenna 3 RED

Walking warm up/down 3:13 intensity: (5 @0) + (2:12 @1) + (37 @2) + (19 @3) 0.27 km (11:44 / km)
ahr:115 max:147 shoes: Brooks Ravenna 3 RED

Monday Dec 17, 2012 #

7 AM

Gym (Stretch) 58:00 [2]

Sunday Dec 16, 2012 #

Event: GAOC Holiday Sprint and Relay :: Powers Island CRNRA
 
7 AM

Gym (Kenpo) 58:00 [3]

Saturday Dec 15, 2012 #

7 AM

Gym (Shoulder, legs, abs) 1:13:00 [3]

Friday Dec 14, 2012 #

7 AM

Gym (Yoga) 1:32:25 [3]

Wednesday Dec 12, 2012 #

7 AM

Gym (Shoulders, arms, abs) 1:16:00 [4]

Tuesday Dec 11, 2012 #

7 AM

Running (Easy) 53:43 intensity: (41 @1) + (4:27 @2) + (37:05 @3) + (10:52 @4) + (38 @5) 9.22 km (5:49 / km) +111m 5:30 / km
ahr:143 max:170 shoes: Brooks Ravenna 3 RED

Tired after a weekend of travel. Just an easy run today.

Walking warm up/down 6:46 intensity: (1 @0) + (5:22 @1) + (1:08 @2) + (15 @3) 0.57 km (11:55 / km) +16m 10:27 / km
ahr:109 max:140 shoes: Brooks Ravenna 3 RED

Monday Dec 10, 2012 #

7 AM

Gym (Cardio) 43:00 [4]

Gym (Abs) 16:00 [5]

Sunday Dec 9, 2012 #

7 AM

Running warm up/down 10:00 [2] 1.74 km (5:46 / km)
shoes: Brooks Ravenna 3 RED

Treadmill in hotel gym. Cold and threat of rain outside.

Running tempo (Short Tempo) 25:00 [4] 5.09 km (4:55 / km)
shoes: Brooks Ravenna 3 RED

Running warm up/down 10:00 [3] 1.82 km (5:30 / km)
shoes: Brooks Ravenna 3 RED

Walking warm up/down 5:00 [2] 1.02 km (4:54 / km)
shoes: Brooks Ravenna 3 RED

Saturday Dec 8, 2012 #

Event: Florida Orienteering Championships and Bubba Goat Race
 
7 AM

Gym (Cardio) 43:18 [4]

Friday Dec 7, 2012 #

7 AM

Gym (Core) 57:27 [4]

Thursday Dec 6, 2012 #

9 PM

Walking 30:00 [2] 2.0 km (15:00 / km)

Walk round the neighborhood with Chun

Wednesday Dec 5, 2012 #

8 AM

Gym (Stretch) 58:00 [2]

Tuesday Dec 4, 2012 #

7 AM

Running (Long run HMP+19) 1:29:31 intensity: (15 @1) + (3 @2) + (2:45 @3) + (1:17:52 @4) + (8:36 @5) 16.01 km (5:36 / km) +222m 5:14 / km
ahr:158 max:172 shoes: Brooks Ravenna 3 RED

10 mi birthday treat. Goal was 16k @ 5:30/k.

Running warm up/down 13:34 intensity: (1:58 @1) + (3:47 @2) + (5:03 @3) + (2:46 @4) 1.58 km (8:36 / km) +34m 7:46 / km
ahr:136 max:158 shoes: Brooks Ravenna 3 RED

Monday Dec 3, 2012 #

6 AM

Gym (Kenpo) 58:00 [4]

Gym (Abs) 15:00 [5]

Sunday Dec 2, 2012 #

Event: GAOC Local Meet :: Red Top Mountain State Park
 
12 PM

Orienteering race 54:44 intensity: (43 @1) + (35 @2) + (14:52 @3) + (38:30 @4) + (4 @5) *** 4.49 km (12:12 / km) +260m 9:27 / km
ahr:152 max:165 spiked:9/11c shoes: X-talon 212 - 2

Crap nav from 5 to 6, but recovered well. Flubbed 10 - too far downhill - must have contoured from the wrong spot off the trail. Otherwise OK.

Physically much better than recently. Losing 5 lb has helped tremendously, but really still can't do much on the hills.

Green - Splits

Saturday Dec 1, 2012 #

Gym (Shoulder, legs, abs) 1:13:00 [4]

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