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

Training Log Archive: ljbean

In the 7 days ending Jul 28:

activity # timemileskm+ft
  Run3 11:50:02 55.48(12:48) 89.29(7:57) 5740
  Hike/Walk2 2:17:00 5.86(23:23) 9.43(14:32) 423
  Bike2 1:20:13 15.92(5:02) 25.62(3:08) 883
  Yoga3 45:00
  Total7 16:12:15 77.26 124.34 7046
  [1-5]7 16:02:15
averages - sleep:6.8 rhr:53 weight:108lbs

«»
10:55
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 28 #

Note
rhr:53 slept:6.0 weight:105lbs (rest day)

some veggie harvesting in the morning
some post race cleanup midday
some easy stretching in the evening

Saturday Jul 27 #

6 AM

Run long (Voyageur) 10:55:25 [4] 50.0 mi (13:07 / mi) +5430ft 11:53 / mi
ahr:158 max:190 slept:4.0 weight:109lbs shoes: Altra Lone Peak 4.0 gray

About as expected - though slower than hoped - wanted to start easy enough for a nearly even run, but nope - think the biggest mistake outbound was running up Skyline, I just like jogging up long hills though :) Out in ~5 hours, back in ~6 hours. Stomach OK, energy not bad, legs OK for ~20 miles, then soreness increased during the run, but never unbearable - even some 'running' on the Carlton Trail at the end! Little bit of clumsiness - especially inbound - one crash on SHT on Ely's - not bad, no bleeding.

Estimated consumption:
3 gels (Clif chocolate, vanilla, citrus)
~5 hard candies
~6 oz Starbucks drink (Becks Rd aid station) - essentially liquid crack
~500 cal. worth of homemade energy bars (mostly oats, nuts/seeds, maple syrup)
~1/2 cup canned potatoes
~2 cups watermelon
1 orange slice
~10 baby dill pickles
~100 oz. water

lots of ice in hat after 10 miles

Really enjoyed the morning - chatting with people, soaking in nature
Afternoon a struggle, but kept moving and got it done! 7 Voyageurs complete

Friday Jul 26 #

2 PM

Hike/Walk (Course Marking) 1:32:00 [2] 3.86 mi (23:50 / mi) +423ft 21:36 / mi
ahr:100 max:167 slept:7.0 shoes: Altra Lone Peak 4.0 gray

Jay Cooke-Finish of Voyageur (with a tiny extra detour on the Summer Trail)

Thursday Jul 25 #

7 AM

Run (Easy Run) 20:48 [3] 2.04 mi (10:12 / mi) +110ft 9:42 / mi
ahr:159 slept:8.0 weight:109lbs shoes: Altra Timp Blue

easy out and back from home

Yoga (Sun Sals + easy) 25:00 [1]
shoes: Manduka Eko Rubber

11 AM

Hike/Walk (strolling) 45:00 [2] 2.0 mi (22:30 / mi)
shoes: Hoka Clifton 4

from work to library and back

Wednesday Jul 24 #

8 AM

Bike (Kona-Jake) 31:16 [3] 8.09 mi (3:52 / mi) +148ft 3:48 / mi
ahr:123 max:153 slept:8.0

to work via Skyline and 24th - stoplights were good to me this morning
2 PM

Bike (Kona-Jake) 48:57 [3] 7.83 mi (6:15 / mi) +735ft 5:44 / mi
ahr:116 max:152

Home from work via HIghland

Yoga (easy) 10:00 [0]

on the deck

Tuesday Jul 23 #

7 AM

Run (Easy Run) 33:49 [3] 3.44 mi (9:50 / mi) +200ft 9:19 / mi
ahr:120 max:152 slept:7.5 weight:109lbs shoes: Altra Timp Blue

roads around home

Yoga (Sun Sals) 10:00 [1]
shoes: Manduka Eko Rubber

« Earlier | Later »