Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kandersen

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+m
	Running	9	10:28:56	457.17	(1:23)	735.75	(51)
	Biking	6	9:42:52	60.86		97.94		1500
	kayak	1	1:30:00	5.0	(18:00)	8.05	(11:11)
	Strength Training	5	43:42
	Stretching	1	5:00
	Total	16	22:30:30	523.03		841.74		1500
averages - sleep:6.9 rhr:58 weight:157.3lbs

2:39

0:00

» now

Monday Dec 31, 2007 #

Biking (Road) 2:39:23 [3] 48.0 mi (3:19 / mi)
slept:6.0 shoes: Sidi T-1

Cheryl and I went out for a new year's eve training ride. Started at Gas Works Park ended past Woodenville. 1 hour at average pace (15-16 mph) 30 minutes faster pace (18 mph) then back down to average pace to finish out the ride. No rain, snow or mud but it was a bit cold on the way back when the sun went down. We practiced drafting off each other for a short time but the darkness got us and my light was not ideal for riding at night.

Saturday Dec 29, 2007 #

Running race (Trail) 1:30:43 [3] 4.3 km (21:06 / km)
slept:8.0 (injured) shoes: Solomon XA Pro 3D XCR

Cheryl, Robin and I did the Cascade Orienteering Blog Slog Duathlong. They put me in charge of navigation (they must be crazy) but I must admit it was great and a lot of gun! We only got lost once. Cheryl and Robin kept me on track and I felt more confindent by the bike leg. (thanks guys)

Still haven't found my HR monitor.

Still some problems with hamstring and into glutes a bit.

C • Hehe 1

Biking race (Trail) 58:29 [3] 4.6 km (12:43 / km)
slept:8.0 shoes: Shimano M121 MTB Womens

Cascade Orienteering Bog Slog at St. Edwards Park Duathlon with Cheryl and Robin. Trial run and MTB. Great time.
No hamstring or glute pain for the MTB section!

Friday Dec 28, 2007 #

Strength Training (Core) 16 [3]
slept:5.0

Around the world

C • time 1

Thursday Dec 27, 2007 #

Running (Trail) 1:16:00 [3] 8.0 mi (9:30 / mi)
slept:6.0 shoes: Solomon XA Pro 3D XCR

Run at Discovery Park. It was pretty cool in the snow and rain. Not many people out. House full of people and the stress level is high. It as a great way to relive a little stress. No hamstring pain at first but at about mile 3 a dull pain started up. Not enough to stop but still irritating. Good strectch afterwards for about 15 minutes.

Can't wait for the next massage.

Wednesday Dec 26, 2007 #

Biking (Stationary Bike) 1:30:00 [3]
slept:6.0 weight:156lbs

Tuesday Dec 25, 2007 #

Strength Training (Core) 16 [2]

Merry Christmas. Around the world 15 X 10. They are getting easier to do.

Monday Dec 24, 2007 #

Running (Road) 1:00:00 [3] 6.0 mi (10:00 / mi)
slept:5.5 (injured) shoes: Solomon XA Pro 3D XCR

Got in a quick road run at the house today. Family just arrived for the holidays so not much time and some stress.

Still a bit of a hamstring problem and into the glutes a bit. The massage helped a bit and I am trying to get better at stretching.

I've misplaced my heart rate monitor.

Wednesday Dec 19, 2007 #

Biking (Stationary Bike) 1:10:00 [4]

Spinning bike today. Used one of my programs from class. Combiation of hills, flats, sprints, and jumps. 5 minute warm up and 5 minute cool down. Times below are approximates but are pretty close to actual song lengths some may have been longer or shooter. Workout lasted for 1 hour and 10 minutes total.

1 five minute warm up (easy spin to get legs warned up)
3 five minute hills (seated to begin and ended up standing for last minute)
2 three minute hill (standing, 70, 80, 90 percent of max effort)
2 six minute sprint (alternaing 30 seconds all out 30 seconds moderate pace)
1 six minute sprint (alternating 30 second on, 20 second off, 20 second on 20 second off, 15 second on 15 second off...)
2 five minute jumps
2 five minute road pace
1 five minute cool down

Running (Treadmill) 29:09 [3] 3.0 mi (9:43 / mi)
(injured)

Hamstring still an issue when running, but was not an issue during spinning.

Went right from spinnig to treadmill therefore I did not add in a warm up on the treadmill. Cool down was streching afterwards.

I dislike runnig indoors on the treadmill as it is more like a chore and I can't really get into it. Much prefer running outside.

Tuesday Dec 18, 2007 #

Note

Slacked off today

Monday Dec 17, 2007 #

Strength Training (Core) 3:10 [3]

Around the world 10X15

C • 3min 10 seconds? 1

Running (Road) 1:01:04 [3] 6.5 mi (9:24 / mi)

Cold day to run. Hamstring still proves to be an issue.

Sunday Dec 16, 2007 #

Running (Indoor track) 1:12:00 [3] 8.0 mi (9:00 / mi)
slept:7.0 weight:158lbs (injured)

Ran on an indoor track. Varied the pace but ran 9 miles. Ran one mile slower as I ran with my neice, hoping to get her interesed in fitness. Was able to get a good nights sleep after taking an all night flight from Seatte to Baltimore Friday Night / Saturday morning.

Forgot the HR monitor when I left for the gym.

Still experienceing hamstring problems in left leg. Definately need to see a massage therapist when I get home.

Strength Training (core strength) 10:00 [2]

Various core exercises.

Stretching warm up/down 5:00 [1]

Mainly focused on stretching hamstring and SI but also worked on back ad rest of legs.

Friday Dec 14, 2007 #

Running (Trail) 1:30:00 [4] 13.0 mi (6:55 / mi)
max:174 rhr:58 slept:6.0 weight:157lbs (injured)

Hamstring still bothersome.

Wednesday Dec 12, 2007 #

Biking (Stationary Bike) 2:00:00 [3]
ahr:152 max:165 rhr:57 slept:6.0 weight:156lbs

Couldn'y make the outdoor cycling scheduled so I opted for indoor as an alternaive

C • mental toughness training 1

Tuesday Dec 11, 2007 #

Biking hills (Mountain Biking) 1:25:00 [4] 10.0 mi (8:30 / mi) +1500m 5:48 / mi
rhr:58 slept:8.0 weight:158lbs (injured)

Tiger Summit Parking lot up the fire road to Preston (4 miles round trip) back down to the parking lot up the other Fire road to Poo Poo Point (6 miles round trip). Snow and ice on both roads. Approximatley 1500 feet of elevation gain.

Little bit of a hamstring problem, recurring but some days are worse than others.

Monday Dec 10, 2007 #

kayak 1:30:00 [2] 5.0 mi (18:00 / mi)

Easy pace. Night kayak. Temps in the mid thirties, but we had sufficient gear to keep warm.

Kayak put in was in Bellevue (exit 9 off I-90). We made a loop around the area and then headed out to Lake Washington.

The inside loop was very shallow and we got stuck on a sand bar at one point. Plenty of beavers, ducks and egrets to keep us on our toes.

Strength Training (Core) 30:00 [5]

This was quite possibly one of the hardest core training workouts I have done. (I don't do very much core only workouts)

15 exercises, 10 reps each.

C • awesome! 1

Saturday Dec 8, 2007 #

Running (Treadmill) 1:00:00 [4] 400.0 mi (9 / mi)
max:172 rhr:59 slept:5.0 weight:158lbs

Another long day, up at 4:30 am for work at work all day and still away from home and no chance to get out side for long training. Treadmill at the hotel will have to do for one more day.

Friday Dec 7, 2007 #

Running (Treadmill) 1:30:00 [4] 10.0 mi (9:00 / mi)
max:165 slept:6.0 weight:158lbs

Long week with little sleep and no real time to work out. Today was the first day I was able to fit in any type of physical activity due to long, long hours at work. But I did fit in a treadmill run, even though it was short.

« Earlier | Later »