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Training Log Archive: Pjwolf

In the 31 days ending May 31, 2015:

activity # timemileskm+ft
  Running17 19:36:20 100.02 160.97 5306
  Total17 19:36:20 100.02 160.97 5306

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Saturday May 30, 2015 #

6 AM

Running 1:18:22 [0] 8.4 mi (9:20 / mi) +180ft 9:08 / mi
ahr:153 max:172 shoes: NB 1400

75:00 - 90:00 easy rolling road run.

This was a really good run. Just felt solid and strong the whole time.

Friday May 29, 2015 #

5 AM

Running 47:16 [0] 3.88 mi (12:11 / mi)
ahr:126 max:143 shoes: NB 1400

45:00 easy flat or rolling road run, with 4 gradual pick-ups, each about 30 seconds, mixed in to try and get some life back into your legs.

(did on treadmill)

Thursday May 28, 2015 #

5 AM

Running 45:11 [0] 4.4 mi (10:17 / mi) +198ft 9:51 / mi
ahr:131 max:161 shoes: NB 1400

30:00 - 40:00 very easy flat run, starting as a walk/jog for your first run after the race.

Sunday May 24, 2015 #

10 AM

Running 2:56:32 [0] 15.15 mi (11:39 / mi) +1260ft 10:48 / mi
ahr:158 max:179 shoes: Pearl Izumi EM Trail N 2

Trail race. Very tough course. The climbs weren't that steep, but they were constant, so it was up and down constantly, so my quads were pretty tired about half way through. Also were a lot of fields which were tough to run in. I think fueling went okay, but could use some work. I had to walk most of the hills the second half. I am a little disappointed with my time, but I took it slow on purpose and am glad I did. Tough but fun. Official time was 3:02:09, Overall 289/429, Female 132/216, Age group 33/64.

Thursday May 21, 2015 #

5 AM

Running 21:32 [0] 2.03 mi (10:36 / mi)
ahr:134 max:161 shoes: NB Fresh Foam 980

20 minute easy run on treadmill.

Wednesday May 20, 2015 #

5 AM

Running 21:46 [0] 2.04 mi (10:40 / mi)
ahr:142 max:160 shoes: NB Fresh Foam 980

20 minute easy flat run

Tuesday May 19, 2015 #

7 AM

Running 58:50 [0] 4.52 mi (13:01 / mi)
ahr:131 max:164 shoes: NB 1400

Start running easy for 10:00 and then over the next 10:00 very gradually speed up to about normal tempo pace (definitely not any faster) and then back to easy pace for a final 10:00.

Sunday May 17, 2015 #

8 AM

Running long 1:34:35 [0] 9.19 mi (10:18 / mi) +1194ft 9:10 / mi
ahr:153 max:177 shoes: Pearl Izumi EM Trail N 2

Easy rolling trail run (but on hilly dirt roads)

Friday May 15, 2015 #

8 AM

Running 46:01 [0] 4.54 mi (10:08 / mi)
ahr:142 max:178 shoes: NB 1400

Run for 65:00 on a mostly flat route (or Treadmill) alternating 10:00 of easy pace and 5:00 of marathon pace. Finish with 5:00 of easy running which will make 65:00 total

(Did on treadmill)

Wednesday May 13, 2015 #

5 AM

Running 1:05:31 [0] 6.56 mi (9:59 / mi)
ahr:140 max:176 shoes: NB 1400

Run for 65:00 on a mostly flat route (or Treadmill) alternating 10:00 of easy pace and 5:00 of marathon pace. Finish with 5:00 of easy running which will make 65:00 total

Tuesday May 12, 2015 #

8 AM

Running (Easy run & strength) 1:05:31 [0]
ahr:124 max:142 shoes: NB Fresh Foam 980

50 minute flat easy run on treadmill combined with intervals of strength:

10 minutes run

60 second plank
30 second side planks
90 seconds bridge
10 pushups

10 minutes run

single leg deadlift (15 each side)

10 minutes run

clamshells (60 each side)

20 minute run

10 squats
10 pushups

Sunday May 10, 2015 #

8 AM

Running long 2:00:03 [0] 12.8 mi (9:23 / mi) +283ft 9:11 / mi
ahr:149 max:172 shoes: NB 1400

This run was tough. I think for a several reasons -- it was 80 degrees and i'm not used to heat yet - I think I'm still feeling the effects of the strength training -- and also I haven't taken a day off since Tuesday. Just an off day, which meant a tough run. But I did manage to do the second half faster and I did actually feel the best from miles 6-10.

Saturday May 9, 2015 #

9 AM

Running 1:00:09 [0] 5.17 mi (11:37 / mi) +90ft 11:26 / mi
ahr:136 max:157 shoes: Pearl Izumi EM Trail N 2

1:00:00 unstructured trail fartlek on a rolling trail course.

This was okay, but the legs still felt sore from the strength workout.

Friday May 8, 2015 #

5 AM

Running 57:34 [0] 5.12 mi (11:14 / mi) +347ft 10:33 / mi
ahr:137 max:155 shoes: NB 1400

Easy rolling run -- difficult after strength/hill work yesterday

Thursday May 7, 2015 #

5 AM

Running 53:27 [0] 2.15 mi (24:52 / mi)
ahr:141 max:171 shoes: NB 1400

This was my hill walk (1/2 hour at 13% incline 3.5 speed).

I mixed it up and did strength training for 5 minutes every 5 minutes:

Rep 1:

30 second plank
30 second side plank (L)
30 second side plank (R)
1 minute stability ball curls
1 minute bridge

Rep 2:

30 second reverse plank
30 second reverse plank rotate lifting feet
Clam shells (1 min each side)
1 minute bridge

Rep 3:

1 minute single leg deadlift (L)
1 minute single leg deadlift (R)
10 pushups
1 minute crunches on stability ball
1 minute bridge

Rep 4:

30 second plank
30 second side plank (L)
30 second side plank (R)
Fire hydrents (30 seconds each leg)
10 push ups

(then 13 more push ups at end)

Wednesday May 6, 2015 #

5 AM

Running 45:26 [0] 5.04 mi (9:01 / mi)
ahr:147 max:175 shoes: NB 1400

6 x 2:30 at approx 7:20 per mile pace, with 2:00 easy jog recoveries between each.

Did a few of these intervals faster because I felt good:

7:19
7:19
7:09
7:09
6:59
6:49

Sunday May 3, 2015 #

10 AM

Running long (Trail Run) 1:58:34 [0] 9.03 mi (13:08 / mi) +1754ft 11:06 / mi
ahr:150 max:180 shoes: Pearl Izumi EM Trail N 2

Train run in Durango. After the first few miles I had to walk every uphill (and it was pretty much a steep uphill from mile 2.5 on until I turned around). The altitude made it really difficult too. But it was beautiful and fun!

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