Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Oct 19, 2013:

activity	#	time	miles		km		+m
Running: Interval	3	3:52:32	22.2	(10:29)	35.72	(6:31)	150
Biking Commuting	4	2:21:30	40.84	(3:28)	65.72	(2:09)	34
Roller Skiing Skate	1	1:34:10	16.21	(5:49)	26.09	(3:37)	26
Strength: Flexibility	2	53:50
Total	8	8:42:02	79.24		127.53		210
[1-5]	8	8:41:07

1:54

0:00

» now

Saturday Oct 19, 2013 #

7 AM

Running: Interval 1:30:46 17.45 km (5:12 / km) +67m 5:06 / km
ahr:150 max:165 shoes: Nike Air Pegasus+ 29 Trail WR

Did two reps instead of the one the training plan calls for and they were closer to a low L4 rather than L3. But what the heck, it did not seem to bother me. I am wondering if the change in placement of my HRM had something to do with the L4 reading. I am putting it on my upper rib cage rather than on my lower pecs. I wonder if this brings a more precise reading.
My first rep was mostly on Wheelock Pkwy, fairly level. The second leg in the hilly section of Reservoir Woods. Mellie went after some deer, fortunately she come right away when I call her off. We got into Roselawn Cemetery where we saw a four-point buck. He did not move, just observed us as we ran past. Mellie did not see him.

Strength: Flexibility 16:22 [1]
ahr:100 max:116

Friday Oct 18, 2013 #

6 AM

Biking Commuting 41:51 17.98 km (2:20 / km) +14m 2:19 / km
ahr:140 max:161 shoes: All-City Space Horse

Cold and wet. I did not see a single bicyclist till I was under the 3rd Ave Bridge on West River Blvd. A platoon of ROTC guys on their morning jog, that was it. A few more cyclists coming in from the western burbs but also fewer than usual. On Cedar Lake Trail I tried to catch up with someone whose tail light I could see at a distance. I was closing in very slowly, but he must have gone straight on Kenilworth trail because I didn't see him any longer. It was a good sustained effort, though.
The head wind made this one of my slowest rides since the Granary Trail at the U of MN opened.

3 PM

Biking Commuting 35:24 18.21 km (1:57 / km) +5m 1:56 / km
ahr:149 max:165 shoes: All-City Space Horse

This time the wind was in my favor. One of my fastest rides yet. Lots of Friday afternoon traffic and congestion on the Stone Arch Bridge, everyone who was missing this morning must have been out this afternoon. Good ride.

Strength: Flexibility 37:28
ahr:92 max:122

First time the full set since I injured my pec. Even a few cautious dips. Everything feels fine, time to build up thos muscles again.

Thursday Oct 17, 2013 #

5 AM

Running: Interval 1:09:56 13.06 km (5:21 / km) +43m 5:16 / km
ahr:144 max:171 shoes: Nike Air Pegasus+ 29 Trail WR

Still feeling a little sore from Tuesday's plyo session. Amazing how uncustomary exercises affect the body and a good reminder to mix it up.
This was one tough series of interval sessions and this morning's 5 x 4:00 at race pace was no exception. Being later than usual did not help as several cars and a couple of trains added to the stress level. But Mellie and I survived and did not any worse than during previous sessions. I also shortened the rest periods by about 20 seconds to improve the flow.

Wednesday Oct 16, 2013 #

6 AM

Biking Commuting 40:15 17.92 km (2:15 / km) +14m 2:14 / km
ahr:136 max:155 shoes: All-City Space Horse

Not too many people out on this cold and wet morning. First time I can remember that I did not see a single jogger on the Stone Arch Bridge, no cyclists, either. Only two walkers who looked like they were on their way to work.

4 PM

Biking Commuting 24:00 11.61 km (2:04 / km) +1m 2:04 / km
ahr:116 max:144 shoes: All-City Space Horse

Picking up Lynn's van. She hit something on the road which ripped the plastic oil pan shield half off. Definitely feeling some soreness from yesterday's plyo session.

Tuesday Oct 15, 2013 #

6 PM

Running: Interval 1:11:50 5.21 km (13:47 / km) +41m 13:16 / km
ahr:131 max:156 shoes: Nike Air Pegasus+ 29 Trail WR

5 series of 4 plyometric exercises, 2 x each, on a short hill at Battle Creek ball fields. Learned today that Chris Sachs is the new Sisu exec! Great choice, so glad he applied for the job. Got a ride to practice with Heather, Home with Hillary.

Sunday Oct 13, 2013 #

6 AM

Roller Skiing Skate 1:34:10 26.09 km (3:37 / km) +26m 3:35 / km
ahr:137 max:147 shoes: Pursuit T6004 roller skis

L1 distance session on one great venue for roller skiing, Chequamegon Forest Road 236. I had the road to myself for the entire time. Early on, I saw a great horned owl fly up from her perch on a road sign, huge and silently. Great outing!

« Earlier | Later »