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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: diakp

In the 7 days ending Sep 17:

activity # timemileskm+ft
  Trail running2 8:26:21 46.7(10:51) 75.16(6:44) 6716
  Road running2 3:27:21 25.5(8:08) 41.04(5:03) 1230
  Treadmill running2 2:00:00 14.95(8:02) 24.06(4:59)
  Yoga2 2:00:00
  Walking treadmill 1 30:00 2.2(13:38) 3.54(8:28) 500
  Total9 16:23:42 89.35 143.79 8446

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Sunday Sep 17 #

8 AM

Trail running race (8 hr Rick's run) 7:28:45 [3] 41.1 mi (10:55 / mi) +6102ft 9:34 / mi

8 loops, 1 loop more than 2015, 5th overall, pacing was pretty good. 1:49, 1:48, 1:51, 1:58 qtrs (2loops).

Saturday Sep 16 #

11 AM

Road running long (Run 1 long run) 2:04:00 [3] 15.2 mi (8:09 / mi) +600ft 7:52 / mi

1 hr roads, 1 hr track, hot temps

Friday Sep 15 #

5 PM

Treadmill running (Run - 2 Easy) 1:00:00 [2] 7.1 mi (8:27 / mi)

1 hour easy pace 7.1; 8:27

Thursday Sep 14 #

5 AM

Road running (Tour de Rock) 1:23:21 [2] 10.3 mi (8:06 / mi) +630ft 7:39 / mi

8 miles easy but couldn't figure out the 3/3 breathing technique. Is it 3 steps with 1 leg (L-L-L) or 3 steps (L-R-L)? Followed by a hard 2 mile uphill tempo effort at 7-6:50 pace. Not able to follow directions well. Was meant to be a 1 hour easy run. May try again tomorrow. :-)
12 PM

Yoga (Yoga with Kristen) 1:00:00 [2]

Work lunchtime yoga class

Wednesday Sep 13 #

6 AM

Walking treadmill (Walk 5 Incline) 30:00 [1] 2.2 mi (13:38 / mi) +500ft 11:13 / mi

15 min incline 8% on TM at 4.3mph or 14min/mi

Tuesday Sep 12 #

5 AM

Treadmill running (Run 3 - Progression ) 1:00:00 [3] 7.85 mi (7:39 / mi)

Paces felt about right. 30 min progression - 7,7.5,8,8.5,9,9.5 x5min; 10min rec 7mph, 4x1min 10mph w/2min rec, 10 min rec

30:00 flat progression run + 4 x 1:00 surges. On a TM, flat road, or track, start slow (8:30 pace) and gradually speed up over the course of 30:00 till you are running comfortably hard (about half marathon race pace). At the end of the 30:00, slow back to easy pace for 10:00, then do 4 x 1:00 flat surges at about 6:00 pace with 2:00 flat recovery jogs between them. Run easy for any remaining time till 1 hour is up.
1 PM

Yoga (Yoga with Sam) 1:00:00 [1]

Flow yoga with Ben - lunchtime

Monday Sep 11 #

6 AM

Trail running (Run 4 Seneca in the dark) 57:36 [1] 5.6 mi (10:17 / mi) +614ft 9:19 / mi

Trail run in the dark, active recovery w/Justin and Joe

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