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

Training Log Archive: zerfas

In the 31 days ending Jan 31, 2003:

activity # timemileskm+m
  Running13 14:54:00 108.5(8:14) 174.62(5:07)
  Orienteering4 5:51:35 15.69(22:25) 25.25(13:55) 750
  swimming4 5:30:00 8.8(37:30) 14.16(23:18)
  Cross country skiing1 1:25:00
  Weightlifting1 50:00
  Total22 28:30:35 132.99 214.03 750

«»
2:46
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jan 31, 2003 #

Running 48:00 [1] 6.0 mi (8:00 / mi)

Thursday Jan 30, 2003 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Wednesday Jan 29, 2003 #

Running 42:00 [1] 5.0 mi (8:24 / mi)

Ran around the neighborhood. Early day rain was starting to freeze up. Time is a guess.

Tuesday Jan 28, 2003 #

Running 48:00 [4] 6.0 mi (8:00 / mi)

Ran intervals 8 X 400 with 400 jog in between. One mile warm up and cool down. Ran slow enough to talk; each between 96 and 97 seconds. Tough to keep effort the same due to running in the wind on one of the straight aways.

Sunday Jan 26, 2003 #

Running 55:00 [2] 6.5 mi (8:28 / mi)

Distance and time a guess. Just ran on trails much warmer run then Saturday.

Saturday Jan 25, 2003 #

Running 2:46:00 [2] 20.0 mi (8:18 / mi)

Long run with group. Started out with two 9 min miles; picked up pace for a while then group began to slow down stayed with them for most of the time. With four miles left to go ran on my own.

Thursday Jan 23, 2003 #

swimming 1:05:00 [3] 2.0 mi (32:30 / mi)

Arrived to workout late. Long intervals sets with kicking. Kicking very tough after lifting the night before.

Wednesday Jan 22, 2003 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Recovery from Tuesday run. Not as cold; just three layers to stay warm. Only saw a couple of dog walkers otherwise I had the trail to myself. Time is an approx.

Weightlifting 50:00 [3]

Did squats, leg curls and other leg weight training. Some pushups and situps. First time lifting that much since the accident. Had to wait for some of the weights- New Year's resolutions? I could feel the next day.

Tuesday Jan 21, 2003 #

Running 42:00 [4] 5.0 mi (8:24 / mi)

Warm up one mile, three miles semi sprint straight aways jog turns. One mile cool down. It was so cold had to wear four layers which included a ski jacket just to stay warm. Thought after running for a while I would warm up; never happened.

Sunday Jan 19, 2003 #

Orienteering 1:28:28 [3] 6.6 km (13:24 / km) +170m 11:52 / km

Race in Georgia. Walked hills again.

Red Day 2 - Splits

Saturday Jan 18, 2003 #

Orienteering 1:40:57 [5] 7.75 km (13:02 / km) +270m 11:06 / km

Race in Georgia. Had to walk up the hills due to poor conditioning and lack of training for last three months.

Red - Splits

Friday Jan 17, 2003 #

Orienteering 40:00 [2] 3.0 km (13:20 / km)

Ran around on practice course twice. Time is a guess.

Tuesday Jan 14, 2003 #

swimming 1:45:00 [4] 2.5 mi (42:00 / mi)

Very fast short sprints with long rests. Worked on start of race and turns. Some kicking. This accounts for the slow per mile time.

Sunday Jan 12, 2003 #

Orienteering 2:02:10 [3] 7.9 km (15:28 / km) +310m 12:56 / km

Checking to see if my body would recover after a long run. Last time did not recover so had to run yellow. This day colder; trees blocked the wind.

Blue - Splits

Saturday Jan 11, 2003 #

Running 2:46:00 [2] 20.0 mi (8:18 / mi)

Long slow run. Ran loop started in Bethesda run downhill into DC and run back up via beach Drive. Winds picked up on the way back. Very cold day for me.

Friday Jan 10, 2003 #

Running 42:00 [1] 5.0 mi (8:24 / mi)

Thursday Jan 9, 2003 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Approximate time. Left work to late to go swimming just ran around the neighborhood. Did PT exercises afterwards.

Tuesday Jan 7, 2003 #

swimming 1:20:00 [3] 2.3 mi (34:47 / mi)

Added a little more distance. A little bit faster in the free only about 1-2 secs off fastest times. Breaststroke not as tough as Tuesday.

Sunday Jan 5, 2003 #

Cross country skiing 1:25:00 [1]

Took advantage of the snow. Skiied on the streets. No idea of distance.

Saturday Jan 4, 2003 #

Running 2:05:00 [2] 15.0 mi (8:20 / mi)

Ran with group for training. Started out around 830-840 pace and increased speed throughout the workout.

Friday Jan 3, 2003 #

Running 40:00 [1] 5.0 mi (8:00 / mi)

Thursday Jan 2, 2003 #

swimming 1:20:00 [3] 2.0 mi (40:00 / mi)

Did some slow warm up. Interval workout. First day pooled reopened after cleaning so few people showed up to workout. Everyone stopped early- to much holiday eating? Longest I swam since recovering from my injuries. Form much better only three seconds off my fastest times in the free. Lost a lot of strength! very weak in the breast stroke could bearly swim the stroke at all. After 400 yards had to switch to other strokes.

« Earlier | Later »