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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bill_l

In the 8 days ending Mar 20, 2010:

activity # timemileskm+mload
  Cycling2 6:05:44 67.08(5:27) 107.95(3:23) 747923.7
  Run4 3:33:27 24.91(8:34) 40.09(5:19) 214651.2
  Walking3 2:10:00 3.75 6.04130.0
  Paddling1 2:10:00390.0
  Total10 13:59:11 95.73 154.07 9612094.9
averages - sleep:8.7

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Saturday Mar 20, 2010 #

7 AM

Run 40:38 intensity: (10:00 @2) + (30:38 @3) 7.32 km (5:33 / km) +13m 5:30 / km
ahr:113 max:139 slept:7.5 shoes: Asic Nimbus 10 (yellow)

Legs were feeling a bit junky for the first half of the run but ok for the last.

Friday Mar 19, 2010 #

6 AM

Run warm up/down 20:00 [2] 3.67 km (5:27 / km)
slept:7.0 shoes: Asic Nimbus 10 (yellow)

Planned to run the 3k time trial at the local high school. But when I got there the gates to the track were all locked.

Plan B. Headed back to Mom's neighborhood. Set the GPS/HRM to alarm at 3K.

Run race 11:35 intensity: (16 @3) + (3:34 @4) + (7:45 @5) 2.99 km (3:52 / km) +5m 3:50 / km
ahr:161 max:170

I thought I'd do a little better but considering the amount of speed work I've been doing, I can't complain.

Since the track was locked up, I ran in my mom's neighborhood. A giant S-curve with a lollipop loop at the end. Only two sharpish turns. All pretty flat.

Weather conditions were about perfect - cool, light breeze.

I didn't push it as hard as I think I could have. I haven't run a 3k recently and didn't really know what pace to set.

Would have liked to run it on a track to have some idea (visual cues) of distance gone/distance to go. Especially the final 400.
10 AM

Paddling 2:10:00 [3]

The inventor and manufacturers of sit-on-top kayaks should be forced to use their products for several hours each day.

A lovely day a McArthur State Park paddling in the estuary. But a more uncomfortable 2 hours I don't remember in recent history.

Rented 2 tandems: Ben and I in one and Mom & L in the other. Moderate wind and chop in our faces on the way out to Munion Island. Light wind at our backs on the way back in.
C • Sit and wince 2
2 PM

Walking (beach) 45:00 [1]

walk on the beach with L.

A beautiful day, if a bit windy and cool.

3000m run - Splits

Thursday Mar 18, 2010 #

1 PM

Walking 45:00 [1] 1.75 mi (25:43 / mi)
slept:11.5

Walk on the beach at Lake Worth Pier with L.

Been a while since I slept for 11.5 hours.
4 PM

Run 32:29 intensity: (14 @2) + (29:25 @3) + (2:50 @4) 6.15 km (5:17 / km) +2m 5:16 / km
ahr:140 max:167 shoes: Asic Nimbus 10 (yellow)

HRM was giving bad data for the first mile.

Legs felt sluggish.

Wednesday Mar 17, 2010 #

7 PM

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

Evening walk with Laura.

Travel day. At least both flights were on time, but thanks to American Airlines it now takes all day to get just about anywhere from STL.
C • There's hope people will ki... 7

Tuesday Mar 16, 2010 #

5 PM

Cycling 2:48:44 intensity: (1:10:26 @2) + (1:23:00 @3) + (15:18 @4) 48.74 km (3:28 / km) +391m 3:20 / km
ahr:121 max:151 shoes: Cake 2 DLX

Riding a MTB with 3 others on road bikes kind of sucks. Wish I had a road bike.

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 
7 AM

Cycling (MTB on the Road) 3:17:00 intensity: (1:58:40 @2) + (1:18:00 @3) + (20 @4) 36.79 mi (5:21 / mi) +356m 5:12 / mi
ahr:115 max:142 shoes: Cake 2 DLX

A wet, cold, early mornning ride with Mike Cooper.

Kirkwood Hills followed by Grants Trail. As usual, the wind was in our face for return on Grants.

Saturday Mar 13, 2010 #

8 AM

Run long (Road Run) 1:48:45 intensity: (6:28 @2) + (1:16:37 @3) + (25:40 @4) 12.4 mi (8:46 / mi) +194m 8:22 / mi
ahr:134 max:159

5 PM

Note

A very enjoyable evening at the Buckley's in celebration of a successful A-meet.

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