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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wildsky

In the 7 days ending Feb 24, 2009:

activity # timemileskm+ft
  Running3 5:04:19 25.75(11:49) 41.44(7:21) 3215
  Mountain Bike2 4:30:00 31.0(8:43) 49.89(5:25) 2001
  Trainer/Spin3 3:10:16
  Kayaking2 3:00:00 14.5(12:25) 23.34(7:43)
  Total6 15:44:35 71.25 114.67 5217
averages - sleep:8.8 rhr:50

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WeThFrSaSuMoTu

Tuesday Feb 24, 2009 #

Event: The Attackpoint 1600m Time Trial Challenge
 

Trainer/Spin (trainer) 1:00:00 [2]

got a quick hour in on the bike to wake up the legs. Busy with Trioba today

Running warm up/down (track) 12:34 [3] 1.5 mi (8:23 / mi)
shoes: Asics GT 2110

warm up on the track. Hayes and Erincame down to join me in the dark. glad he came. made it a bit more fun

Running race (track) 5:45 [5] 1.0 mi (5:45 / mi)
ahr:157 max:170 shoes: Asics GT 2110

here it is. kinda surprised I beat six with my added weight and lack of spead training. Hayes was a few seconds faster so it was good to chase him....even though he did spend the first two laps drafting off me

splits
1:23
1:29
1:27
1:26
C • correction 2

Running warm up/down (track) 5:06 [3] 0.5 mi (10:12 / mi)
ahr:122 max:126 shoes: Asics GT 2110

coll down fter run and then I suggested we run two yasso's

Running race (track) 2:56 [5] 0.5 mi (5:52 / mi)
ahr:159 max:165 shoes: Asics GT 2110

first yasso
1:25
1:31

Running race (track) 2:58 [5] 0.5 mi (5:56 / mi)
ahr:160 shoes: Asics GT 2110

second yasso
1:28
1:30

Running warm up/down (track) 7:00 [2] 0.75 mi (9:20 / mi)
ahr:130 shoes: Asics GT 2110

rest between yasso and 400 cool down

- Splits

Monday Feb 23, 2009 #

Trainer/Spin intervals (spin class) 48:20 [4]
ahr:132 max:155 slept:8.5

good hard spin class

Trainer/Spin (spin class) 51:56 [3]
ahr:104 max:122

legs tired and I could get my HR up so i just took it easy as a recovery spin

Sunday Feb 22, 2009 #

Mountain Bike (mountain) 2:00:00 [3] 8.0 mi (15:00 / mi) +2001ft 12:08 / mi

great ride with Rinn. bunch of hike a bike for the first half of the ride balance was beautiful singletrack climbing

Running (trail) 1:58:00 [3] 11.0 mi (10:44 / mi) +1726ft 9:20 / mi

hid the bikes at went out on a beautiful run loop.

Mountain Bike (mountain) 1:30:00 [3] 13.0 mi (6:55 / mi)

beautiful singletrack bomber until.....SNAP broken frame!!! We had to bail on 10 miles of the most beautiful singletrack downhill and ride(or hobble) back to the car on roads.

Mileage and times are estimated.

This place has Trioba 2010 written all over it.
C • location of crack? 3

Saturday Feb 21, 2009 #

Event: O' Series / WIOL Champs -- Dash Point State Park
 

Friday Feb 20, 2009 #

Kayaking (sea kayak) 2:00:00 [3] 9.5 mi (12:38 / mi)

woke to dense fog on the island. built huge fire and paddled on around another island and home.

Trainer/Spin (trainer) 30:00 [2]

quick easy spin tonight to wake up legs for tomorrow

Thursday Feb 19, 2009 #

Kayaking (sea kayak) 1:00:00 [3] 5.0 mi (12:00 / mi)

Vision Quest

Mathew turned 13. He is now a teenager. A vision quest was in order. we paddled to an undisclosed, uninhabited island somewhere in southern puget sound. Performed some rituals on him.

http://www.everytrail.com/view_trip.php?trip_id=13...

Wednesday Feb 18, 2009 #

Running (trail) 1:00:00 [2] 3.0 mi (20:00 / mi) +820ft 15:53 / mi

trioba scouting with land managers
C • permits 1

Running (trail) 1:30:00 [3] 7.0 mi (12:51 / mi) +669ft 11:47 / mi

more route scouting by myself.

Mountain Bike (mountain) 1:00:00 [3] 10.0 mi (6:00 / mi)
rhr:50 slept:9.0

ToP time and distance a guess. fun times with some good hard efforts

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