Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending May 17, 2014:

activity # timemileskm+m
  Strength: Flexibility6 2:40:12
  Biking Commuting4 2:34:03 44.86(3:26) 72.19(2:08) 289
  Running: Long1 2:28:31 13.84(10:44) 22.27(6:40) 129
  Running2 1:32:06 10.56(8:43) 16.99(5:25) 97
  Biking Road1 1:16:57 22.43(3:26) 36.09(2:08) 159
  Roller Skiing Skate1 1:10:08 9.68(7:15) 15.58(4:30) 186
  Canoeing River1 40:00 1.86(21:27) 3.0(13:20)
  Biking: Trail/Road1 25:35 2.59(9:52) 4.17(6:08) 37
  Hiking1 23:37 1.17(20:13) 1.88(12:34) 21
  Total13 13:11:09 106.98 172.17 918
  [1-5]13 13:09:05

«»
2:52
0:00
» now
SuMoTuWeThFrSa

Saturday May 17, 2014 #

6 AM

Strength: Flexibility 35:00 [1]
ahr:94 max:117

Plus Shoulder rehab.

Running 1:11:57 intensity: (28 @1) + (41 @2) + (39:22 @3) + (29:56 @4) + (1:30 @5) 13.33 km (5:24 / km) +73m 5:15 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 29 Trail WR

Cool but beautiful morning. Checked if the great horned owl was home; it wasn't or it has moved on, not wanting so much attention. But the wolf (one wolf? there used to be two) Was very interested in Mellie.
3 PM

Canoeing River 40:00 [1] 3.0 km (13:20 / km)
shoes: Galyan's Woodsman III

Paddled upstream from Tom's cabin toward Hwy 46 bridge. Canoe was front heavy because Tom was sitting in front of center with Shawn paddling bow. Under bridge, the current grabbed us and pushed us against the center pylon and Shawn was a little too forceful in attempting to shove us off tipping us towards the pylon. Nothing I could do, we swamped the canoe. Damage: two cell phones, a camera, a pair of prescription sunglasses and worst of all, bruised egos. Learn to live another day ...
C • But on the bright side... 3

Friday May 16, 2014 #

6 AM

Biking Commuting 38:36 intensity: (1:35 @1) + (1:06 @2) + (27:45 @3) + (4:52 @4) + (3:18 @5) 18.03 km (2:08 / km) +60m 2:06 / km
ahr:147 max:196 shoes: All-City Space Horse

Chilly morning, cold even crept through my xc ski gloves.
11 AM

Biking: Trail/Road 25:35 intensity: (2:04 @0) + (23:31 @1) 4.17 km (6:08 / km) +37m 5:52 / km
ahr:91 max:116 shoes: Pearl iZUMi X ALP Seek V

Nice walk around lake and through adjacent neighborhood. Didn't know there was a JCC nearby. Lots of birdlife around Brownie Lake.
3 PM

Biking Commuting 37:38 intensity: (1:11 @1) + (5:20 @2) + (30:01 @3) + (1:06 @4) 18.04 km (2:05 / km) +92m 2:02 / km
ahr:141 max:155 shoes: All-City Space Horse

I am so ready to make my ride home aphoto safari. But where are the turkeys when I have the camera ready? Nice ride, even without turkeys!

Strength: Flexibility 34:58 [1]
ahr:89 max:111

Additional exercise for shoulder, on gymnastics ball. Also a 2:20 plank! Felt nice in the sun and out of the wind.

Thursday May 15, 2014 #

5 AM

Strength: Flexibility 11:42 [1]
ahr:83 max:93

Running 20:09 intensity: (33 @1) + (4:48 @2) + (14:26 @3) + (22 @4) 3.66 km (5:30 / km) +24m 5:20 / km
ahr:139 max:154 shoes: Nike Air Pegasus+ 29 Trail WR

Easy jog on this cold morning. Cold, without the sight of the sun to temper it.
3 PM

Strength: Flexibility 20:00 [1]

Combining this with the stretches and strengthening exercises I did at my desk today, PT added some serious strengthening exercises, including some xc ski specific ones. Things are looking up, Elizabeth is letting me do the elbow plank again. I asked for how long, 1 minute? she replied "How about you work your way up to 5?" Yay, my kind of PT!

Wednesday May 14, 2014 #

6 AM

Biking Commuting 39:14 intensity: (1:25 @1) + (14:42 @2) + (23:07 @3) 18.02 km (2:11 / km) +64m 2:08 / km
ahr:135 max:147 shoes: All-City Space Horse

Beautiful morning with sun already well up. A little chilly but not too bad. Did not forget my work bag today :-)
10 AM

Hiking 23:37 [1] 1.88 km (12:34 / km) +21m 11:54 / km
ahr:84 max:114 shoes: Pearl iZUMi X ALP Seek V

Hiking status with Matt. Beautiful out!
4 PM

Biking Commuting 38:35 intensity: (2:47 @1) + (10:00 @2) + (23:23 @3) + (1:40 @4) + (45 @5) 18.1 km (2:08 / km) +73m 2:05 / km
ahr:138 max:163 shoes: All-City Space Horse

Nice ride home. Saw one of the turkeys a fellow cyclist had alerted me to yesterday, where a bridge crosses the RR tracks just S of Energy Park Drive. Later, I saw one practically in our back yard, in our very urban Hamline Midway neighborhood.

Strength: Flexibility 35:00 intensity: (34:49 @1) + (11 @2)
ahr:83 max:123

Including shoulder rehab.

Tuesday May 13, 2014 #

6 AM

Biking Road 1:16:57 intensity: (3:39 @1) + (15:05 @2) + (44:36 @3) + (9:06 @4) + (4:31 @5) 36.09 km (2:08 / km) +159m 2:05 / km
ahr:142 max:199 shoes: All-City Space Horse

Got a little frame baggies to put cellphone, gels, camera in. Over affixing it to the bike, I forgot to put my pannier on. I noticed when I got off the bike at work. As I was sighing and muttering unflattering things to myself, a concerned smoker (bike parking is right next to the smoking area) asked "are you ok?" Other than that it was a good ride, kind of chilly. And I know what it feels like to do my commute back-to-back!
6 PM

Roller Skiing Skate 1:10:08 intensity: (10:09 @1) + (18:40 @2) + (16:30 @3) + (12:56 @4) + (11:53 @5) 15.58 km (4:30 / km) +186m 4:15 / km
ahr:140 max:163 shoes: Pursuit T6004 roller skis

Nice workout, good coaching on technique.
Still without poles but that gives me a chance to focus on one area. Chris led the practice because Margie had a roller skiing accident, sounds like she has a concussion.
Warm-up
7 x 4:00 at L4
Cooldown
Dryland balance exercises

Sunday May 11, 2014 #

6 AM

Running: Long 2:28:31 intensity: (7:51 @1) + (29:58 @2) + (1:39:34 @3) + (10:32 @4) + (36 @5) 22.27 km (6:40 / km) +129m 6:29 / km
ahr:140 max:163 shoes: Nike Air Pegasus+ 29 Trail WR

Glad I got this OD run in ahead of what looks like another wet week. Moderately successful at keeping that HR close to L1, top of which is 135 BPM for me. Gorgeous morning with mists over meadows and lakes. Sunshine faded gradually but not before painting the landscape in golden colors. Lots of bird life, gold finches, orioles, water fowl on the swollen Mississippi. Big beaver lodge on N side of Cosby Lake. Marsh Marigold in full blossom in that area, too. Trail was closed because of flooding, we ignored. Mellie had a fun time swimming. First time past ford palnt without buildings. Great run, lots of photo stops.

Strength: Flexibility 23:32 intensity: (22:08 @1) + (1:24 @2)
ahr:108 max:132

« Earlier | Later »