Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcampbell

In the 31 days ending Jan 31, 2016:

activity

time

miles

running

6:23:47

41.15

(9:20)

66.22

(5:48)

Cycling

2:09:00

29.0

(4:27)

46.67

(2:46)

Erg

1:11:00

10.12

(7:01)

16.29

(4:22)

Stretching

38:00

Total

10:21:47

80.27

129.18

[1-5]

9:43:47

averages - sleep:7.3 weight:203.9lbs

1:29

0:00

» now

Sunday Jan 31, 2016 #

running 1:29:11 [1] 9.25 mi (9:39 / mi)
slept:6.5 weight:205.2lbs shoes: Aric's GT-2000 - 2015

10.00am: Nice sunny day, 38 degF. Decided to do a slow plod around the loop. Slow and steady. Out 43.51, Back 45.22. Good music made all the difference.
This run was especially needed after yesterday's food fest 'Brunch' at Happy Pigeon with Claire, Kurt and friends. A fun place, delicious food, but way too much.

Sunday Jan 24, 2016 #

running 55:00 [2] 5.5 mi (10:00 / mi)
slept:8.0 weight:203.6lbs

1.00pm: so we got about 20" of snow in total. A beautiful day. The snow was cleared along the river up to Columbus Bridge. Run and stopped and took pictures in some places. Lots of people sledding behind the art museum and down the art museum steps.

Wednesday Jan 20, 2016 #

Erg 20:00 [4] 4.65 km (4:18 / km)
slept:5.5 weight:204.2lbs

6.10am: good consistent tempo the full 20 mins. Good tunes makes all the difference. Resistance level 8, 284 calories burnt.

Tuesday Jan 19, 2016 #

Erg 18:00 [3] 4.11 km (4:23 / km)
slept:7.5 weight:204.2lbs

6.05am: Too cold for exercise outside ( with wind chill 1 degF!). A good erg session, consistent pace, good tunes, (Donnie Munro), resistance level 8, calories burnt 246.

Sunday Jan 17, 2016 #

Cycling 1:19:00 [2] 17.0 mi (4:39 / mi)
slept:8.0 weight:204.6lbs shoes: Bike: Jamis Coda Comp - hybrid

10.00am: Cloudy 37degF (wind chill 33). Woke up with body feeling drained so opted for a gentle bike ride. Out West River Dr to Manayunk and back over bridge and BalaCynwood trail then down to Fairmount Park, Strawberry Mansion Bridge and back West River Dr to South st bridge and home. Glad I got out and did som exercise.

Saturday Jan 16, 2016 #

running 54:25 [3] 6.1 mi (8:55 / mi)
slept:7.5 weight:203.2lbs shoes: Aric's GT-2000 - 2015

10.30am: nice sunny day 43degF. Ran along the river. At present 6 miles is enough distance.

Stretching 10:00 [0]

Stretching after run.

Wednesday Jan 13, 2016 #

Erg 18:00 [3] 4.05 km (4:27 / km)
slept:7.0 weight:202.8lbs

6.30am: Too cold to run outside, (wind chill 9 degF) so opted to erg instead. Good tunes so steady pace. Residence level 8. 240calories burnt.

Sunday Jan 10, 2016 #

running 46:13 [2] 5.1 mi (9:04 / mi)
slept:8.0 weight:204.4lbs shoes: Aric's GT-2000 - 2015

9.20am: 60 degF in Jan! Still seems weird running in shorts here in January. Tired, my body just feels drained, so opted for a plod along the river. Stopped at Lloyd Hall on way back for water.

running 8:20 [3] 1.0 mi (8:20 / mi)
shoes: Aric's GT-2000 - 2015

10.10am: After water stop in Lloyd Hall ran back home, slowly to start with then had incentive to push a bit to catch and pass a few people so stepped up pace.

Friday Jan 8, 2016 #

Cycling 50:00 [3] 12.0 mi (4:10 / mi)
slept:7.0 weight:202.8lbs shoes: Bike: Jamis Coda Comp - hybrid

6.20am: 37degF and no real wind, so cycled the loop, down to South St Bridge and back via Skateboard park. Cycled on path on West River Dr. The tree roots are really tearing up the path in places which slows the pace. Decent pace.

Thursday Jan 7, 2016 #

running 36:22 [3] 4.1 mi (8:52 / mi)
slept:8.0 weight:202.8lbs shoes: Aric's GT-2000 - 2015

6.30am: 30degF but no wind so not too bad and right layers on. A steady pace throughout.

Stretching 9:00 [0]

Stretching after run.

Wednesday Jan 6, 2016 #

Erg 15:00 [4] 3.48 km (4:19 / km)
slept:6.5 weight:203.2lbs

6.30am: Too cold to cycle the loop, so first erg of the year. Resistance level 8. Calories burnt 212. Listened to music which was a good motivator. Good strong pace, fairly consistent.

Saturday Jan 2, 2016 #

running 45:58 [2] 5.0 mi (9:12 / mi)
slept:8.0 weight:205lbs shoes: Aric's GT-2000 - 2015

10.00am: A beautiful day sunny, 40 degF, so opted to run along the river to build myself back into running shape again. Slow and steady to keep the injuries away is the route to go. Stopped at train tracks on way back as train passing.

Stretching 9:00 [0]

Stretching after run.

Friday Jan 1, 2016 #

running 48:18 [2] 5.1 mi (9:28 / mi)
slept:7.0 weight:205lbs shoes: Aric's GT-2000 - 2015

10.15am: First run of the year and only 3rd in last 6 months, so definitely was a plod, but a good start as no planar fasiitus pain either during or immediately after run. A lot of runners out along the river starting their New Years resolution. It will be interesting to see how the number maintains.
Intent is definitely to run and orienteer more this year while still doing a lot of cycling and have a yearly average of 30 mins/ day exercise and lose a lot of excess weight!

Stretching 10:00 [0]

Good stretching after run.

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