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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: khall

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  running12 10:02:00
  Strength10 2:09:00
  Cycling3 1:59:00
  Cardio - other8 1:42:00
  Hiking2 1:30:00
  Swimming2 1:20:00
  SUP1 1:10:00
  orienteering1 51:00
  Total23 20:43:00

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Tuesday Jul 31, 2018 #

4 PM

running (treadmill) 45:00 [3]
shoes: Blue Triumph 3

Had to go on the treadmill to try the new shoes ... I can return them "lightly worn" for up to 30 days ... as long as they haven't been worn outside. Not certain yet ... they feel more snug in the toe box than I would like (men's wides for goodness sake). I liked the old ISO 2! Annoying that they keep changing things.

Cardio - other warm up/down (treadmill walking) 15:00 [1]
shoes: Blue Triumph 3

Longer than normal, testing the shoes.

Monday Jul 30, 2018 #

orienteering 51:00 [2]
shoes: Salomon Speedcross 4

On a map Dad drew from Lydar - with a few trails gps drawn in ... and no magnifier of bifocals. Needless to say, it was more about the run than the navigation. Fun area in Falmouth. They have so many little woodlands that we would love to have down here for sprints and beginner events. Ah well.

Sunday Jul 29, 2018 #

Hiking 20:00 [1]
shoes: Salomon Speedcross 4

90 minutes in Bradbury State Park. A fantastic area - would be a great map ... I'd love to orienteer there! Just north of Falmouth Maine.

Saturday Jul 28, 2018 #

Swimming (open water) 40:00 [3]

Evening swim. Lovely.

Friday Jul 27, 2018 #

6 PM

Strength (arms and legs) 25:00 [2]

Cycling 35:00 [2]

Thursday Jul 26, 2018 #

running (trails) 41:00 [2]
shoes: Salomon Speedcross 4

It is hot.

Wednesday Jul 25, 2018 #

Swimming (open water) 40:00 [3]

First Walden swim of the summer. Crowds have finally slowed, so it is easier to get in. Water is SO warm ... but still a great swim.
C • Nice 3

Monday Jul 23, 2018 #

7 PM

Cycling 42:00 [2]

Strength (core, arms, legs) 19:00 [2]

8 min core, 5 arms, 6 legs.

Sunday Jul 22, 2018 #

4 PM

Strength (arms) 6:00 [1]

running (treadmill) 43:00 [3]
shoes: New Balance

Had already spent enough time alone with my own thoughts - needed television to get me through it. The Revenant alternating with World Cup Rugby 7s ... it worked.

Cardio - other warm up/down (treadmill walking) 10:00 [1]
shoes: New Balance

Friday Jul 20, 2018 #

6 PM

Cardio - other warm up/down (treadmill walking) 15:00 [1]
shoes: New Balance

10 warm up as I tried to figure out what to watch, and got annoyed with the Amazon Fire stick for not connecting. Watched "Dunkirk" which we had recorded ... Very good.

running (treadmill) 50:00 [3]
shoes: New Balance

Finally warmed up after 30 minutes. Felt awful at first, then eventually quite good.

Strength (core) 7:00 [1]

Wednesday Jul 18, 2018 #

Hiking 1:10:00 [1]

Feeling too sore for a swim, and needed to start breaking in the new hiking boots! Tried to keep the pace up, and to do as many inclines as I could. No blisters, but need to try different insoles, as I was getting a hot spot under my heel due to the sock rubbing the insole. Went without them for a bit (just with the ones that came with the boots), that doesn't work either as there is basically no arch support. Not ready for any real mountains yet, they need quite a few more hours ... maybe a little Massachusetts mountain before heading to NH.

Tuesday Jul 17, 2018 #

7 PM

running (treadmill) 48:00 [3]
shoes: New Balance

Steady run. At 2.0 incline the calf was teaking, but at 1.0 it was fine.

Cardio - other warm up/down (treadmill walking) 10:00 [1]
shoes: New Balance

Strength (core) 7:00 [2]

Same as yesterday, but just half. Sore!

Monday Jul 16, 2018 #

6 PM

Strength (core and upper body) 24:00 [2]

2 new videos. Not bad. Liked the exercises, 45 seconds on, 15 off works okay too (and you can always just keep going). 7 exercises, done twice ... definitely all hurt more the second time.

Cycling (indoor) 42:00 [2]

Watching tennis. Arms hurt from the upper body stuff. Which means I need to do it more.

Sunday Jul 15, 2018 #

Note
(rest day)

Left calf and right quad are really mad at me. I stretched.

Saturday Jul 14, 2018 #

9 AM

running warm up/down (trails) 20:00 [2]
shoes: Salomon Speedcross 4

Calf twitchy. Ran cautiously in the warm up, then stretched a ton and massaged. Cool down it seized, and I was limping, so I cut it short.

running race (trails) 26:00 [5]
shoes: Salomon Speedcross 4

Felt pretty good (2 rest days helps). Really glad I decided to do it. Spent most of the race focusing on my calf, consciously trying to tell it to relax, monitoring my footfall and push-off ... and therefore not worrying as much about how the rest of me felt. I did try to pick it up with about a mile to go, with some success. Couldn't bring myself to go all out, because I really didn't want to tear it, but I managed to push hard enough that I was breathing "like the end of a race" at the end. It really felt great to race, it has been too long!

Wednesday Jul 11, 2018 #

6 PM

running warm up/down (trails) 35:00 [3]
shoes: Triumph

running hills (trails) 15:00 [4]
shoes: Triumph

Tired. Calf cramped on the cool down, but at least it was after the hills!

Tuesday Jul 10, 2018 #

7 PM

Cardio - other (dance!) 20:00 [1]

I'm on a mission to see if any of the exercise videos on Amazon Prime are any good. Bollywood cardio :-)

Strength (core, arms) 25:00 [2]

The core one was pretty good, but it changed exercises too often (30 seconds when I wanted a minute). Arms one was great (with weights).

Monday Jul 9, 2018 #

4 PM

running (treadmill) 50:00 [3]
shoes: New Balance

Cardio - other warm up/down (treadmill walking) 12:00 [1]
shoes: New Balance

Sunday Jul 8, 2018 #

SUP 1:10:00 [1]

At Spy Pond with a paddle that was way too short (about a foot too short). So not a great measure of whether SUP is going to become my new form of cross training. Next time to a site with "premium boards" and appropriate paddles! At least I supported the local rec department once, though.
Overall, I feel my calves and my arms a bit. And my blister.

Saturday Jul 7, 2018 #

running long (trails) 1:27:00 [3]
shoes: Triumph

First time I've felt goo in ages, and first time it has been dry and under 80 degrees in ages. Felt easy until about 55-60 minutes, then noticed my legs a bit more. I wasn't sure it would feel "long" at first, but it did.

Friday Jul 6, 2018 #

Strength (legs) 6:00 [1]

Thursday Jul 5, 2018 #

1 PM

running warm up/down (treadmill) 25:00 [2]
shoes: New Balance

Hot.

running tempo (treadmill) 20:00 [4]
shoes: New Balance

Gradually upped the pace, then kept it there for about 10. Worked to keep the breathing aerobic, just - so I guess I found my threshold. Watched tennis.

Cardio - other warm up/down (treadmill walking) 10:00 [1]
shoes: New Balance

Strength (core) 3:00 [1]

Plank, reverse plank, side planks.

Tuesday Jul 3, 2018 #

4 PM

running warm up/down (treadmill) 30:00 [2]
shoes: New Balance

Hot.

running intervals (treadmill) 16:00 [4]
shoes: New Balance

3 x 4 minutes, with 2 recovery. Felt pretty awful.

Cardio - other warm up/down (treadmill walking) 10:00 [1]
shoes: New Balance

Strength (arms) 7:00 [1]

Arms (small weights) and ankles!

Sunday Jul 1, 2018 #

7 AM

running (trails) 51:00 [3]
shoes: Triumph

Not all that hot at 7am, thankfully.

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