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

Training Log: mariaamaya

In the last 7 days:

activity # timemileskm+m
  Run5 7:51:51 50.86(9:17) 81.85(5:46)
  Walk2 1:08:25 3.9(17:33) 6.28(10:54)
  Total7 9:00:16 54.76(9:52) 88.13(6:08)
  [1-5]6 8:13:51
«
2:13
0:00
SaSuMoTuWeThFr

Friday Aug 18 #

5 AM

Run (Outside - paved path) 1:57:34 [4] 12.45 mi (9:27 / mi)
shoes: ON - CloudSurfer


Run 2: 25:00 flat tempo run at about 7:30 pace, with normal warmup/strides and cool-down.

Wow, that was a SUPER hard workout. I'm not sure if I'm tired from yesterday's run or last night's ab/leg short bodyweight workout or what!

I warmed up and did the strides but it turns out I didn't start the tempo portion until 6 miles, so I was already an hour into the run, maybe a bit too late...?

I could barely hold what I held, here are my splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 09:45 min/mi 00:09:45
2.0 mi 09:39 min/mi 00:09:38
3.0 mi 09:38 min/mi 00:09:38
4.0 mi 09:37 min/mi 00:09:36
5.0 mi 10:29 min/mi 00:10:28

6.0 mi 08:23 min/mi 00:08:23 - 1st mile
7.0 mi 07:50 min/mi 00:07:50 - 2nd mile
8.0 mi 07:31 min/mi 00:07:30 - 3rd mile

9.0 mi 08:59 min/mi 00:08:58
10.0 mi 10:06 min/mi 00:10:06
11.0 mi 10:26 min/mi 00:10:26
12.0 mi 10:30 min/mi 00:10:30
12.4 mi 10:25 min/mi 00:04:31

Thursday Aug 17 #

5 AM

Run (Outside) 1:40:36 [2] 10.25 mi (9:49 / mi)
shoes: ON - CloudSurfer


Went out for an easy 10 with Amy, no push, nothing. She's feeling a little tired, last week she hit 116 miles!! She's a big mileage gal but does great on the endurance part, although she could use some work on speed.

I don't feel like I even ran 10 miles, crazy!

Wednesday Aug 16 #

5 PM

Walk (Outside - paved path) 22:00 [1] 1.3 mi (16:55 / mi)
shoes: ON - CloudSurfer


Afternoon walk from work.

Tuesday Aug 15 #

6 AM

Run (Treadmill) 1:00:00 [4] 6.67 mi (9:00 / mi)
shoes: ON - CloudSurfer


Run 3: 24:00 Minute On/Minute Off Hill workout. For the hills use 8:00 / 4%, and go 9:00 / flat for the off minutes. Normal warm-up and cool-down.

Wow, what a difference! So, I thought that yesterday's inability to do the hill run was most likely laziness, however it wasn't.

I got on the treadmill and felt so much better than yesterday. I knew I had the energy to do the full workout! So I did! I could have done a couple more sprints but I was short on time this morning and the treadmill runs out at 60 min, okay the second reason isn't a good enough excuse.

Anyway, it felt great, I did the ON minutes at 8:00 m/m at 4% and the OFF minutes at 9:05 m/m flat. I was going to push to 8:57 m/m but I didn't push it because I wanted to make sure I could do all 24 min.

Anyway, I'm so happy and it's good to realize that I was actually tired from Friday's hard run and Saturday's super hard run and that I wasn't just being lazy!

Warm Up Walk
.26 miles, 6:00 min

Cool Down Walk
6.93 miles, 5:00 min


Monday Aug 14 #

Run (Treadmill) 1:00:00 [2] 6.09 mi (9:51 / mi)
shoes: ON - CloudSurfer


Started with the goal of doing last week's run #3 (hills). I haven't run on the treadmill since last week and wow, that sucked. I could barely walk. So I did my warm-up and the strides and then bagged out. I felt tired and heavy.

I just decided to do an easy hour run, which of course I haven't done in a little while (since my run with my neighbor - where we always run easy).

Warm Up Walk
.25 miles, 6:00 min

Cool Down Walk
5:00 min, .27 miles

Sunday Aug 13 #

11 AM

Walk (Outside - paved path) 46:25 [0] 2.6 mi (17:51 / mi)
shoes: ON - CloudSurfer


Easy walk with Kodi, I think I'm tired from yesterday... :(

Saturday Aug 12 #

6 AM

Run (Outside - paved path) 2:13:41 [5] 15.4 mi (8:41 / mi)
shoes: ON - CloudSurfer


Run 1: 2:15:00 flat road run at an easy, steady pace with slight negative splits.

This was definitely not negative splits... at least I don't think so. I decided to go out with the Lululemon Marine Corps Marathon Training Crew - big mistake. Our "leader/ambassador" is a 2:50 marathoner... yeah. We started way to fast for me to be able to keep up for all 14 miles.

At 4 miles, she broke off, as she was only doing 10 miles - HA!! I wanted to make sure I hit the 2 hr 15 min mark and I figured 14 miles would get me there. I ended up pushing way too hard and this run really hurt!!!

I can't really consider this a negative split, although I could have easily done it if I had been on my own but it was nice to see a 14 mile run that averaged under 9s!!




DISTANCE PACE ELAPSED TIME
1.0 mi 08:32 min/mi 00:08:31
2.0 mi 07:59 min/mi 00:07:59
3.0 mi 08:27 min/mi 00:08:26
4.0 mi 08:08 min/mi 00:08:08
5.0 mi 09:07 min/mi 00:09:06
6.0 mi 08:41 min/mi 00:08:39
7.0 mi 08:58 min/mi 00:08:58
8.0 mi 08:56 min/mi 00:08:55
9.0 mi 08:59 min/mi 00:08:58
10.0 mi 09:15 min/mi 00:09:14
11.0 mi 09:03 min/mi 00:09:03
12.0 mi 08:55 min/mi 00:08:54
13.0 mi 08:31 min/mi 00:08:30
14.0 mi 08:58 min/mi 00:08:56
15.0 mi 07:53 min/mi 00:07:53
15.4 mi 08:01 min/mi 00:03:15

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Aug 20
Aug 13
Aug 6
Jul 30
Jul 23

Week
Ending
Training hours by activity
012345678910
11
Aug 20
Aug 13
Aug 6
Jul 30
Jul 23

Week
Ending
Training miles by activity
0510152025303540455055
60
Aug 20
Aug 13
Aug 6
Jul 30
Jul 23

all weeks | months | years | as calendar