Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Beacon

In the 7 days ending Jun 8, 2016:

activity

time

miles

RUN

9:37:55

67.14

(8:36)

108.05

(5:21)

BIKE

2:39:15

24.23

(6:34)

39.0

(4:05)

SWIM

2:00:00

3.04

(39:25)

4.9

(24:29)

HIKE/WALK

10:10

0.71

(14:14)

1.15

(8:50)

CORE

6:10

Total

14:33:30

95.13

153.1

2:28

0:00

» now

Wednesday Jun 8, 2016 #

8 AM

SWIM (CPF) 42:00 [3] 1.8 km (23:20 / km)

1800m including (1700m freestyle)

5 PM

HIKE/WALK warm up/down (trails) 10:10 [2] 1.15 km (8:50 / km)
shoes: Brooks ASR GREEN

RUN warm up/down (trails) 30:17 [3] 4.6 km (6:35 / km)
shoes: Brooks ASR GREEN

RUN race (trails) 31:32 [5] 6.55 km (4:49 / km)
shoes: adidas tempo boost

NMTC Spring CC Series Race: CHESTER BOWL
(race #743)
27th place
http://www.northlandrunner.com/run?page=RaceResult...
10th in the NMTC Series final standings:
http://www.pdfs.northlandrunner.com/2016_nmtc_spri...

C • Sasha! 2

RUN warm up/down (roads and trails) 18:51 [3] 3.15 km (5:59 / km)
shoes: Brooks ASR GREEN

w/ Leslie Semler and Samantha Carlson

Tuesday Jun 7, 2016 #

8 AM

BIKE (commute to work) 41:15 [3] 10.5 km (3:56 / km)

by way of Northstar Academy for Veronica's class's poetry slam

3 PM

BIKE (commute home) 24:00 [3] 9.0 km (2:40 / km)

7 PM

RUN (dirt shoulders and roads) 36:06 [3] 7.0 km (5:09 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km including 7 X accelerating stride-outs

8 PM

CORE 3:10 [4]

3 X (11pu + 33su)

Monday Jun 6, 2016 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 4 X 25m fly

3 PM

RUN (dirt roads) 1:02:17 [3] 11.4 km (5:28 / km)
shoes: Adrenaline silver/blue

dirt roads w/ Darrin Johnson (from Luzerne)

C • Is Darrin... 5

5 PM

CORE 3:00 [4]

3 X (10pu + 30su)

Sunday Jun 5, 2016 #

9 AM

BIKE 1:00:00 [2] 10.0 km (6:00 / km)

w/ Sasha, bike to the old U.S. Grant School playground, then to Dan Proctor's for blueberry pie, then to Don Kuchenbecker's Chester Bowl flat for French Open tennis, then to UMD track where we spotted some track rats (Kathi Madden, Jess Koski and Dan Conway), then to Mount Royal Market to purchase Sasha's sucker, then home. Total time out: 2.5 hours of so.

3 PM

RUN 1:26:47 [3] 16.1 km (5:23 / km)
shoes: Adrenaline black/yellow

Fruit Loop

Saturday Jun 4, 2016 #

2 PM

RUN (dirt shoulders and roads) 2:01:41 [3] 24.0 km (5:04 / km)
shoes: Adrenaline blue/red

out (west) and back from the Harbor Highlands Community Center (where Sasha attended at birthday party) 5:30, 5:08, 5:05, 5:05, 5:02, 5:05, 5:00, 5:00, 5:02, 5:23, 4:47, 4:55, 5:08, 5:20, 4:42, 4:58, 5:07, 5:00, 4:54, 5:22, 5:00, 5:03, 4:57, 5:03

Friday Jun 3, 2016 #

6 AM

BIKE (to CPF) 14:30 [3] 4.75 km (3:03 / km)

SWIM (CPF) 48:00 [3] 2.0 km (24:00 / km)

2000m including 4 X 100 IM

BIKE (bike home) 19:30 [3] 4.75 km (4:06 / km)

4 PM

RUN 1:06:30 [3] 12.15 km (5:28 / km)
shoes: Brooks Adrenaline RED

Amity, Hawk Ridge
wet and tired

Thursday Jun 2, 2016 #

6 AM

RUN (dirt shoulders and roads) 38:54 [3] 7.0 km (5:33 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7

3 PM

RUN (dirt roads) 1:25:00 [3] 16.1 km (5:17 / km)
shoes: Adrenaline silver/blue

Fruit Loop

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