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Training Log Archive: Russell

In the 28 days ending Feb 28, 2006:

activity # timemileskm+m
  Running12 14:00:30 105.43(7:58) 169.68(4:57) 1635
  Football3 4:45:00
  Orienteering1 26:25 2.05(12:53) 3.3(8:00) 2015c
  Total16 19:11:55 107.48 172.98 165515c

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Monday Feb 27, 2006 #

Running warm up/down 9:53 [2] 1.1 mi (8:59 / mi) +5m 8:52 / mi
shoes: Asics GEL-1100

Running tempo 19:47 [4] 2.9 mi (6:49 / mi) +25m 6:39 / mi
shoes: Asics GEL-1100

Menlo Park. Wet and windy

Saturday Feb 25, 2006 #

Football 1:45:00 [2]

Friday Feb 24, 2006 #

Running intervals 55:56 [5] 7.0 mi (7:59 / mi)
shoes: Asics GEL-1100

At the track. 6x1260, 2min rest, 4 laps warmup/2 laps cooldown.

4:51, 4:48, 4:50, 4:49, 4:51, 4:52.

It took much longer to loosen up than normal, I guess because of all the miles so far this week.

Wednesday Feb 22, 2006 #

Running long 2:26:28 [3] 18.15 mi (8:04 / mi) +230m 7:46 / mi
shoes: new NB

Menlo Park/Stanford. Four laps of Campus Drive. 31:24, 31:35, 31:19, 30:23. The last 3 laps include a ~30sec water break.

Monday Feb 20, 2006 #

Running race 39:56 [5] 10.0 km (4:00 / km) +50m 3:54 / km
shoes: Asics GEL-1100

President's Day Castaway 10k at Coyote Point County Park. I wasn't expecting to break 40 minutes so I was happy with that, but the course wasn't certified so the distance could have been off. My 2.5 km splits were pretty uneven (10:02, 9:37, 9:47, 10:27), but there was a pretty big hill in the beginning and again at the end.

Saturday Feb 18, 2006 #

Orienteering 26:25 [4] ** 3.3 km (8:00 / km) +20m 7:46 / km
15c shoes: Asics GEL-1100

Trying out the Stanford sprint course with Peter. I ran the course putting cones at the control features, and Peter followed 2 min behind picking them up. Every four controls I stopped to let Peter catch up and hand me the cones again. It was a pretty good exercise and good way the check the course. I missed one control because the printing was very poor quality and the control was on a direct line between two others, but otherwise it worked very well. I was waiting for Peter for a total of 6:23, so the course took me 20:02.

Friday Feb 17, 2006 #

Running intervals 54:00 [5] 7.0 mi (7:43 / mi)
(sick) shoes: Asics GEL-1100

At the track. 8x840, 2min rest, 4 laps warmup, 2 laps cooldown.

3:00, 3:02, 3:02, 3:03, 3:04, 3:05, 3:05, 3:05.

Wednesday Feb 15, 2006 #

Running 54:28 [3] 6.8 mi (8:01 / mi) +360m 6:53 / mi
(sick) shoes: old Nike

Foothills with Laura. Much faster than last week and only 6 seconds slower than my best time from September. Mostly recovered from my cold finally.

Sunday Feb 12, 2006 #

Running warm up/down 23:13 [2] 2.74 mi (8:28 / mi) +50m 8:01 / mi
(sick) shoes: Asics GEL-1100

To/from Campus Drive.

Running tempo 57:06 [4] 7.69 mi (7:26 / mi) +90m 7:10 / mi
(sick) shoes: Asics GEL-1100

Two laps of Campus Drive. 28:53, 28:13. Cut back from a planned 18 miles because of my cold.

Saturday Feb 11, 2006 #

Football 1:30:00 [3]
(sick)

Something like 19 players today.

Friday Feb 10, 2006 #

Running intervals 47:49 [5] 6.25 mi (7:39 / mi)
(sick) shoes: Asics GEL-1100

At the track. 4x1680, 2min rest. 4 laps warmup, 2 laps cooldown.

6:28, 6:28, 6:33, 6:28.

Tuesday Feb 7, 2006 #

Running 58:10 [3] 6.8 mi (8:33 / mi) +360m 7:21 / mi
ahr:165 shoes: old Nike

Foothills with Laura. I hope I'm still tired from Sunday. Otherwise I haven't improved at all in the last two weeks.

Sunday Feb 5, 2006 #

Running long 2:26:37 [3] 16.63 mi (8:49 / mi) +350m 8:17 / mi
ahr:160 shoes: new NB

Menlo Park/Stanford. Two laps of Campus Drive and two laps of The Dish. Really tough for the last 5 miles.

Saturday Feb 4, 2006 #

Football 1:30:00 [2]

Friday Feb 3, 2006 #

Running warm up/down 7:28 [2] 0.87 mi (8:35 / mi) +5m 8:26 / mi
ahr:137 shoes: new NB

Running tempo 35:51 [4] 5.1 mi (7:02 / mi) +50m 6:49 / mi
ahr:173 shoes: new NB

Menlo Park.

Wednesday Feb 1, 2006 #

Running warm up/down 50:24 [2] 5.69 mi (8:51 / mi) +60m 8:35 / mi
ahr:142 shoes: new NB

To/from the track.

Running intervals 33:24 [5] 4.5 mi (7:25 / mi)
ahr:164 shoes: new NB

At the track. 5x1260m, 2min rest.

4:50, 4:43, 4:48, 4:50, 4:56.

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