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

Training Log Archive: bill_l

In the 7 days ending May 24, 2016:

activity # timemileskm+mload
  Terrain4 4:41:18 17.97(15:39) 28.92(9:44) 559320.2
  Run5 4:11:28 25.81(9:45) 41.54(6:03) 235554.8
  Bees1 2:30:00
  Cycling3 1:43:03 21.48(4:48) 34.56(2:59) 172105.1
  Strength2 1:00:0060.0
  Total14 14:05:49 65.26 105.02 9661040.0
  [1-5]13 9:51:34
averages - sleep:5.5

«»
4:00
0:00
» now
WeThFrSaSuMoTu

Tuesday May 24, 2016 #

6 AM

Cycling 41:22 intensity: (7:18 @0) + (31:52 @1) + (2:12 @2) 9.03 mi (4:35 / mi) +50m 4:30 / mi
ahr:98 max:121 slept:5.5 shoes: Giant TCX 1

a really nice ride from home to SLUH. Traffic was exceptionally light and the lights were with me until McCausland.

Wise avenue from Macklind dumps right into SLUH, as long as the gates are open.

Run intervals (Repeats) 18:21 intensity: (5 @0) + (3:55 @1) + (7:23 @2) + (1:56 @3) + (5:02 @4) 1.99 mi (9:13 / mi) +2m 9:11 / mi
ahr:127 max:155 shoes: Newton Fate

The idea of biking to the SLUH track and running some 800's was fine. The execution of said idea was less than ideal. Acute need for a bathroom during the second recovery. Sadly, the facilities at the track were locked.

Planned 6x800 @ 3:10.

Legs were feeling a bit flat during the 4 warm up laps but figured it was just the transition from bike to run. Or a poor nights sleep. Or just dead legs.

3:11 felt like a lot of work, but max hr was only 148 for the lap.
3:09 better, but still not right
uh oh, gotta go...

quick transition back to the bike and off to work.

maybe pick up a few more miles at lunch.

manchester/macklind/clayton is not a bad route choice except for all the lights on clayton. hit each one red.

C • dont try to turn handle - j... 4
7 AM

Cycling 9:31 intensity: (7:47 @1) + (1:44 @2) 1.46 mi (6:31 / mi) +15m 6:19 / mi
ahr:107 max:126 shoes: Giant TCX 1

12 PM

Run 1:00:18 intensity: (8 @0) + (5:29 @1) + (21:22 @2) + (13:49 @3) + (17:21 @4) + (2:09 @5) 6.32 mi (9:32 / mi) +57m 9:17 / mi
ahr:133 max:160 shoes: Newton Fate

More miles. Forest Park. West Pine to VC, past Muny, up to Hampton, then over to ball fields. Water stops at VC and ball fields.

Pleasant in the shade hot in the sun.

3x1@T with a fairly long recovery in between. Reasonable job maintaining pace given hills, heat, and stop lights.
6 PM

Cycling 52:10 intensity: (4:33 @0) + (37:40 @1) + (9:57 @2) 10.99 mi (4:45 / mi) +107m 4:37 / mi
ahr:105 max:127 shoes: Giant TCX 1

Tried going home via clayton/sluh/wise but the gates were all closed. Came out past the science center construction. Odd building. Sorta teardrop shaped but on its side.

Crossing under 40 and ta king macklind is a good way to avoid the kingshighway intersection.

Monday May 23, 2016 #

6 PM

Run (Easy) 38:11 intensity: (22 @0) + (5:46 @1) + (31:17 @2) + (46 @3) 4.0 mi (9:32 / mi) +59m 9:07 / mi
ahr:120 max:133 shoes: Newton Gravity iv

Firehouse 4
Warm, cloudy evening. Cooled off enough before I got out that it probably wasn't a heat acclimatization run.
C • so you dont feel the ozone ... 2

Sunday May 22, 2016 #

8 AM

Terrain 3:24:08 intensity: (1:31:06 @0) + (1:47:19 @1) + (5:43 @2) 10.94 mi (18:40 / mi) +450m 16:33 / mi
ahr:92 max:128 shoes: altra L. P. 2.0

With DC. Greenrock trail from Greensfelder Visitor Center to Rockwoods + Trail Among the Trees and back to DC's.

Sure felt like more than 450m of climb.

The suspension bridge on TAtT took a direct hit from a falling tree. A big tree. The sign at the trail head said "area closed at bridge due to tree failure". Odd choice of words.

Another 'couldn't ask for better weather' day.

Saturday May 21, 2016 #

9 AM

Run (Easy) 1:30:37 intensity: (18 @0) + (3:11 @1) + (1:09:47 @2) + (16:27 @3) + (54 @4) 9.06 mi (10:00 / mi) +62m 9:47 / mi
ahr:126 max:150 shoes: Altra Olympus 1.5 green

Grants trail.
12 PM

Bees 2:30:00 [0]

Friday May 20, 2016 #

8 AM

Strength 30:00 [1]
(rest day)

Unintended rest day. Worked late last night, and again tonight.

Thursday May 19, 2016 #

4 PM

Terrain warm up/down (Easy) 20:00 [1] 1.0 mi (20:00 / mi)

Easy warmup in a new pair of roclite 295's. Went about a half mile wondering why they didn't feel right. Noticed that both insoles were sticking up out of the shoes, behind my heels. Stopped to fix and made it another .1 (yes, 1/10th of a mile) before they'd slid right back out. WTF!!! Went back to the car but fixed them two more times on the way.
5 PM

Terrain warm up/down 15:00 [1] 1.2 mi (12:30 / mi)
shoes: OROC 340 12.5s

thank god i brought a bunch of shoes. switched to the orocs, sat around talking to people for a while, then did another warmup with some short reps.
6 PM

Note

Alpine Shop Series #3

Terrain race 32:10 intensity: (22 @1) + (9 @2) + (23 @3) + (1:44 @4) + (29:32 @5) 4.08 mi (7:53 / mi) +109m 7:17 / mi
ahr:167 max:176 shoes: OROC 340 12.5s

Alpin shop race #2
12th OA
2nd AG

Down road to office, up hill the steep way, roller coaster cc, down love, road bck to finish.

Had no idea how I'd run. It hurt.

Went out too fast. 3rd to the trail. Hill killed me. Passed by what felt like a bunch. Paid it back on the flats at the top. Caught In traffic on roller coaster. Finally some passing room and went by the whole group in one burst. Just couldn't catch the one guy I knew was 50+. Saw i was closing on the downhill and was pulling him in on the road but ran out of race course.

4 miles felt LONG. Looked at watch at 1.2 thinking 3 MORE miles.

Perfect weather but humidity was starting to build.
C • so close! 3

Terrain warm up/down 10:00 [1] 0.75 mi (13:20 / mi)

barefoot cool down

Wednesday May 18, 2016 #

5 AM

Strength 30:00 [1]

6 AM

Run (Easy) 44:01 intensity: (25 @0) + (13:38 @1) + (29:31 @2) + (27 @3) 4.43 mi (9:56 / mi) +55m 9:34 / mi
ahr:117 max:134 shoes: altra L. P. 2.0

Firehouse hood
E1E2E1 foundation run
Another awesome morning. 50F clear skies.
12 PM

Note

JD HR Zones for me

Max HR of 175

E 113 - 136
M 135 - 155
T 145 - 154
I 169 - 175

and the MF zones:

E1 < 120
E2 < 130
M3 130 - 142
M4 143 - 155
H5 > 155

« Earlier | Later »