Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ebone

In the 1 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	Running - Road / Track	1	1:02:44	7.75	(8:06)	12.47	(5:02)	75
	Strength / Weights	1	38:00
	Running - Trail / Grass	1	14:55	2.42	(6:10)	3.89	(3:50)	150
	Calisthenics / Dance	1	9:26	0.79	(12:00)	1.26	(7:27)	5
	Total	1	2:05:05	10.96		17.63		230
averages - sleep:18

2:05

0:00

» now

Thursday Jan 31, 2008 #

Note
slept:9.0

10.5 hours of intermittent sleep, so I'm calling it 9.

Running - Road / Track (some trail, too) 1:02:44 [2] 7.75 mi (8:06 / mi) +75m 7:52 / mi
ahr:142 max:158 slept:9.0 shoes: Brooks Cascadia (gray)

I ran to Ravenna Park, did some form drills, ran 3 x 1.06 km, jogged a little, ran 9 x ~78m hills +12m, then ran back to the office. It was a good workout, and my legs were moderately tired at the end.

Calisthenics / Dance warm up/down (form drills) 9:26 0.79 mi (12:00 / mi) +5m 11:46 / mi
ahr:127 max:148 shoes: Brooks Cascadia (gray)

Lots of form drills before threshold runs.

Running - Trail / Grass tempo (trail) 12:15 [3] 1.98 mi (6:11 / mi) +42m 5:48 / mi
ahr:155 max:167 shoes: Brooks Cascadia (gray)

3 x 1.06 km threshold runs up and down the Ravenna Ravine trail. My legs felt fine. Times, avg/max/1min-recovery heart rates:
4:19 up 154/163/109, 3:43 down 154/167/109, 4:13 up 158/166/112

Running - Trail / Grass hills (trail) 2:40 [5] 0.44 mi (6:04 / mi) +108m 3:26 / mi
max:167 shoes: Brooks Cascadia (gray)

9 x ~78m hills, with ~12m of climb each. I felt pretty good after getting warmed up with the first few reps, but my legs started to buckle on the last two, so I guess the workout was about the right length.
Times, max heart rates, and recovery times:
21.0 159 54, 18.1 162 46, 17.6 164 1:48, 17.1 159 52, 17.2 163 47, 18.1 164
1:45, 16.7 160 52, 17.5 164 56, 16.8 167

Strength / Weights (body weight exercises) 38:00
ahr:106 max:148

I did my strength workout in the hangar at the office, including upper body, core, and leg exercises. I did 20 lunge steps, which made me sore for the ensuing few days.

« Earlier | Later »