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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RJM

In the 7 days ending Jun 10, 2013:

activity # timemileskm+m
  BikeCommute3 4:15:00 26.6 42.81 45053c
  Natural History 3 3:30:00
  Running2 57:45
  Trail Run1 54:12
  Strength1 10:00
  Total7 9:46:57 26.6 42.81 45053c
  [1-5]7 9:16:57
averages - sleep:6.6 weight:185.5lbs

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Monday Jun 10, 2013 #

Note

I need to manage this recovery better, and ease in slowly.
Actually writing out a plan sounds like a good idea. SO:

I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.

PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min



Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty

BikeCommute 20:00 [2]
slept:8.0

To first day of summer school, then home in school van for the vibi workshop. Busy!

Sunday Jun 9, 2013 #

BikeCommute 3:00:00 [3] 26.6 mi (6:46 / mi) +450m 6:26 / mi
53c slept:8.0

City quest bike edition. Includes 500m push on a deer trail shortcut. Clean navigation but often hard to figure out what feature and what to write. Came in first in a good field

Saturday Jun 8, 2013 #

Natural History 1:30:00 intensity: (30:00 @0) + (1:00:00 @1)
slept:6.0

Panzner 15 acres in chest waders, then through A. lots of pushing through thick veg. Then keying sedges at the station.
planned to run in afternoon but porch rockr activities expanded to fill available time. Very pleasant music and chatting and supper

Friday Jun 7, 2013 #

Trail Run 54:12 [3]
slept:5.0 shoes: Asics GT2170-2012

am before a busy day - at sand run main trail to revere and back. felt reasonably good until about 40min, then slight tightness

Natural History 1:00:00 [1]

panzner with mimi to scout monkey flower sites.

Thursday Jun 6, 2013 #

Running 33:00 [3]
slept:6.0 shoes: Asics GT2170-2012

around neighborhood before a busy day

Wednesday Jun 5, 2013 #

Strength 10:00 [1]
slept:6.0 weight:185.5lbs

Crazy day so has to skip the run.

Natural History 1:00:00 [3]

BNP. Wildly prorated

Tuesday Jun 4, 2013 #

BikeCommute 55:00 [2]
slept:7.0

TP in

Running 24:45 intensity: (18:35 @3) + (6:10 @4)
shoes: Asics GT2170-2012

At school wolf loop with speed play - 4x 90 with about 90 recovery

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