Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mgb

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m
	Running	19	13:46:23	94.26		151.7		1476
	Strength	10	3:03:00
	Orienteering	1	2:25:47	9.49	(15:22)	15.27	(9:33)	189
	Trail Running	1	1:35:01	7.48	(12:42)	12.04	(7:54)	361
	Cycling	2	50:00	10.6	(4:43)	17.06	(2:56)
	Total	24	21:40:11	121.83		196.07		2026
averages - rhr:56

2:25

0:00

» now

Wednesday Aug 31, 2011 #

6 PM

Running 36:12 [3] 4.11 mi (8:49 / mi) +81m 8:18 / mi

Feeling a little bit worn out, so going on an easy run to recover.

Tuesday Aug 30, 2011 #

6 PM

Running 55:03 [4] 6.59 mi (8:21 / mi) +143m 7:50 / mi

Almost on par with last week for the same route. I didn't start quite as strong this week, but I was able to finish strong. It feels like I am improving and on an upward trend.

Just signed up for Boulder Dash.

Monday Aug 29, 2011 #

6 PM

Cycling 20:00 [1] 3.58 mi (5:35 / mi)

Easy recovery.

Strength 15:00 [3]

Pec Fly - 115 lbs, Back Fly - 85 lbs, Abdominal Machine - 125 lbs, Seated Row - 110 lbs

Sunday Aug 28, 2011 #

4 PM

Running 1:26:58 [4] 9.86 mi (8:49 / mi) +171m 8:22 / mi

I was able to head out after most of the storm had headed north. There was a lot of branches down, but luckily no power cables seemed to have been taken down with it. The neighbor across the street had half a tree come down, but it did not hit their house or their cables which is kind of a miracle.

I was able to finish the complete route today, which has been a challenge since the hot weather started. I kept the pace I had back in January, so I have some improving to do.

Saturday Aug 27, 2011 #

Event: Thomas Chamberas 6k Cross Country Race

9 AM

Running race 26:49 [4] 3.19 mi (8:25 / mi) +77m 7:50 / mi

This race is great and Great Brook Farm is such a fun place to run at. I improved my time with 29 seconds from last year, and my pacing was so much better this year. I felt great finishing the race and I still have a lot of ability to improve my time.

I was about 50 seconds behind BP and saw his back for most of the race. He is a great runner so I am very happy being that close behind him.

My wife joined me as well. It is great to see her start doing races.

C • Happy results 2

Thursday Aug 25, 2011 #

5 PM

Running 26:00 [2] 3.1 mi (8:23 / mi)

Easy run on the tread mill.

Strength 25:00 [3]

Pec Fly - 110 lbs, Back Fly - 80 lbs, Plank, Abdominal Machine - 125 lbs, Lat Pulldown - 110 lbs

Wednesday Aug 24, 2011 #

8 PM

Running 36:54 [3] 4.12 mi (8:57 / mi) +81m 8:26 / mi

Very easy run.

Tuesday Aug 23, 2011 #

6 PM

Running 54:22 [4] 6.59 mi (8:15 / mi) +139m 7:45 / mi

It is amazing how much faster I am when it is cooler and low humidity. Half a minute per mile faster than any earlier run since it has been warm out.

Monday Aug 22, 2011 #

5 PM

Cycling 30:00 [3] 7.02 mi (4:16 / mi)

Switching up training schedule. Starting to go to the gym on Monday's. Short bike ride.

Strength 15:00 [3]

Pec Fly - 110 lbs, Back Fly - 80 lbs , Pull down (cable) - 70 lbs, dumbbell crunch - 2x30 lbs

Sunday Aug 21, 2011 #

10 AM

Orienteering 2:25:47 [3] 9.49 mi (15:22 / mi) +189m 14:28 / mi

I went and did some vetting out in the fells for the meet this fall. I did White, Yellow and Orange. I got really slow as I got very dehydrated in the end, even though I had brought a water bottle. I weighed myself before and after the run, and I had lost 5 pounds. That is a lot of water.

Saturday Aug 20, 2011 #

11 AM

Running 36:43 [3] 4.13 mi (8:53 / mi) +92m 8:19 / mi

An easier run, but still not happy with how slow it went. I need to get better speed going.

Thursday Aug 18, 2011 #

5 PM

Running 26:48 [3] 3.1 mi (8:39 / mi)

Easy run on the treadmill after long run.

Strength 35:00 [3]

Pec Fly - 110 lbs, Back Fly - 80 lbs, Plank, Rotary torso - 41 lbs, Abdominal - 125 lbs, Seated Row - 110 lbs, Shoulder press - 60 lbs, Plank, Lunge - 50 lbs

Wednesday Aug 17, 2011 #

6 PM

Running warm up/down 20:00 [2]

Some mowing before the run.

Running long 1:14:55 [4] 8.52 mi (8:48 / mi) +107m 8:28 / mi

I wanted to go long but also a little bit faster, and it feels like I was able to acheive that. I did not bring water though so I got totally dehydrated towards the end.

Running warm up/down 18:21 [2] 1.3 mi (14:04 / mi) +72m 12:00 / mi

Tuesday Aug 16, 2011 #

5 PM

Running intervals 19:18 [5] 2.7 mi (7:09 / mi)

Tried to push for a faster pace, but it was too much.

2 min 7.5 mph + 2 min 10.5 mph + 2 min 7.5 mph + 1 min 10.5 mph +18 sec 10 mph

Then I had to take a break and restart. I had a hard time even breathing.

3 x 7.5 mph + 2 x 9.5 mph + 1 x 8.5 mph

Strength 15:00 [3]

Pec Fly - 105 lbs, Back Fly - 75 lbs , Pull down (cable) - 60 lbs, Plank, Lateral Pulldown- 100 lbs

Sunday Aug 14, 2011 #

11 AM

Trail Running long 1:35:01 [4] 7.48 mi (12:42 / mi) +361m 11:03 / mi

I went back out to Middlesex Fells, and it went a lot better than my last time this summer, but I am still a little bit sluggish compared with last year.

I should be able to run this at least 10 min faster, but it might still be a little bit warm out for that.

C • skyline? 3

Saturday Aug 13, 2011 #

8 AM

Running 35:28 [3] 4.12 mi (8:37 / mi) +81m 8:07 / mi

An easier shorter run.

Thursday Aug 11, 2011 #

5 PM

Running 30:00 [3] 3.47 mi (8:39 / mi)
rhr:56

An easy run on the treadmill

Strength 10:00 [3]

Abdominal Machine - 110 lbs, Pull down (cable) - 70 lbs, Seated Row - 100 lbs

Wednesday Aug 10, 2011 #

6 PM

Running 58:02 [3] 6.64 mi (8:44 / mi) +144m 8:11 / mi

Little bit sluggish after yesterday but still feeling pretty good with low temperature and low humidity. Didn't try to go too fast, but I wanted to add some distance, since the mileage has been low for the last few weeks.

Tuesday Aug 9, 2011 #

5 PM

Running intervals 21:34 [4] 3.1 mi (6:57 / mi)

Great run on treadmill today. I was able to increase my run pace to 10 mph.

Each rest and run period was 2 minutes.

5x7.5mph + 5x10mph

The last part of the 5k was done between 7.5 and 8.5 mph.

Running warm up/down 5:00 [2] 0.52 mi (9:37 / mi)

Cool down after intervals.

Strength 25:00 [3]

Pec Fly - 100 lbs, Back Fly - 75 lbs , Abdominal Machine - 110 lbs, Pull down (cable) - 70 lbs, Plank, Lateral raise - 60 lbs, dumbbell crunch - 2x30 lbs

Sunday Aug 7, 2011 #

9 AM

Running 1:11:20 [4] 8.13 mi (8:46 / mi) +207m 8:08 / mi

A good somewhat long run. It was humid but I was still able to have a pretty good pace on the hilly course.

Saturday Aug 6, 2011 #

6 AM

Running 35:36 [3] 4.12 mi (8:38 / mi) +81m 8:09 / mi

An easier shorter run.

Thursday Aug 4, 2011 #

5 PM

Running intervals 26:00 [4] 3.54 mi (7:21 / mi)

Intervals on the treadmill. Each rest and run period was 2 minutes.

4x7.5mph + 3x9.5mph

3x7.0mph + 3x9.0mph

22:41 at the 5k mark.

I am not happy with the amount of running this past week. I will see if I can adjust my training schedule next week.

Strength 30:00 [3]

Pec Fly - 100 lbs, Back Fly - 70 lbs , Abdominal Machine - 110 lbs, Pull down (cable) - 50 lbs, Bench Press - 95 lbs, Plank, Lat Pulldown - 90 lbs

Tuesday Aug 2, 2011 #

5 PM

Running 25:00 [3] 3.31 mi (7:33 / mi)

Run on the treadmill. 23:25 at the 5k mark. Thinking about starting intervals.

Strength 10:00 [3]

Abdominal machine - 110 lbs, seated row - 100 lbs, pulldown (cable) - 60 lbs

Monday Aug 1, 2011 #

9 PM

Strength 3:00 [3]

Wobble board

« Earlier | Later »