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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nnmiles

In the 31 days ending Oct 31, 2008:

activity # timemileskm+ft
  Running11 27:03:54 115.71(14:02) 186.22(8:43) 18707
  Mtn Biking5 12:32:37 87.04(8:39) 140.08(5:22) 8081
  Cycling13 11:29:43 158.3(4:21) 254.76(2:42) 8553
  Climbing7 6:30:00
  Kayaking2 5:17:00 17.5(18:07) 28.16(11:15)
  Hiking1 3:56:00 8.0(29:30) 12.88(18:20) 3822
  Core3 40:00
  Total27 67:29:14 386.55 622.09 39163
averages - sleep:8.3 rhr:43 weight:160lbs

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Friday Oct 31, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Thursday Oct 30, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Wednesday Oct 29, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Running 2:00:00 [3] 8.0 mi (15:00 / mi) +2690ft 11:23 / mi
ahr:125 max:156 shoes: Teva 08

Julie's Tiger Mountain loop. distance is estimate.

Tuesday Oct 28, 2008 #

Climbing 45:00 [3]

Monday Oct 27, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Cycling 1:21:29 [3] 23.3 mi (3:30 / mi) +1050ft 3:21 / mi

Mercer Island loop from work.

Sunday Oct 26, 2008 #

Kayaking 4:07:00 [2] 13.5 mi (18:18 / mi)

kayak around Mercer Island w/Kathy, Murray and Lisa. Beautiful day and fall colors.

Saturday Oct 25, 2008 #

Kayaking (canoeing) 1:10:00 [3] 4.0 mi (17:30 / mi)

canoe w/Matt,Julie long lake

Mtn Biking 2:15:00 [3] 22.0 mi (6:08 / mi) +1148ft 5:51 / mi
ahr:124

banner forest singletrack, plus a few hills out on the road.

Friday Oct 24, 2008 #

Running 30:00 [3] 3.3 mi (9:05 / mi) +361ft 8:14 / mi
shoes: GTS 0708

run home from work

Thursday Oct 23, 2008 #

Climbing 40:00 [2]

bouldering v0/v1, gym traverse, climb w/Kathy 5.8(up/down/up),5.9(up/down)

Running 30:00 [2] 3.5 mi (8:34 / mi) +33ft 8:30 / mi
shoes: GTS 0708

Monday Oct 20, 2008 #

Running (R2R2R) 6:16:33 [3] 21.5 mi (17:31 / mi) +5807ft 13:57 / mi
ahr:131 shoes: Cascadia (grey)

Run from South Kaibab Trailhead to North Rim of Grand Canyon w/Andrew and Chase. 5am start. Beautiful day. Side trip to Roaring Springs.
C • nice work 7

Running (R2R2R) 8:46:26 [2] 24.0 mi (21:56 / mi) +4692ft 18:31 / mi
ahr:111 shoes: Cascadia (grey)

North Rim to South Rim via North Kaibab/Bright Angel Trail. Lots of stops along the way as Chase struggled in a bad way with muscle spasms and vomitting. Andrew and I towed Chase up south rim with makeshift tow rope.

Saturday Oct 18, 2008 #

Note

Heading to the Grand Canyon for a few days and for R2R2R.

Friday Oct 17, 2008 #

Mtn Biking 1:00:00 [3] 7.0 mi (8:34 / mi) +459ft 8:04 / mi

south seatac w/Matt&Julie

Thursday Oct 16, 2008 #

Climbing 45:00 [3]

bouldering at VW: v1s, v2

Core 15:00 [3]

weights, situp/pullups/pushups, back extension

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Wednesday Oct 15, 2008 #

Running 1:39:30 [3] 11.2 mi (8:53 / mi) +1096ft 8:08 / mi
ahr:127 max:152 slept:7.5 weight:160lbs shoes: Cascadia (grey)

easy disco loops with John and Wayne.

Tuesday Oct 14, 2008 #

Climbing 50:00 [3]

bouldering at VW: lots of v1s, a couple v2s, easy v3. I'm feeling stronger on overhanging climbs.

Core 10:00 [3]

weights, situps, back stretches

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Monday Oct 13, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Sunday Oct 12, 2008 #

Mtn Biking (Peterisoba) 3:16:00 [3] 30.0 km (6:32 / km) +3681ft 5:30 / km

stage 1: mountain bike up something tall. Latvian-style orienteering along the way.
C • whats latvian style orienteering? 2

Mtn Biking (Peterisoba) 2:19:00 [3] 20.0 km (6:57 / km) +1135ft 6:24 / km

stage 2: mountain bike orienteering, including a gratuitous bike-whack.

Running (petrisoba) 2:02:00 [3] ** 10.0 km (12:12 / km) +600ft 11:11 / km
shoes: Cascadia (grey)

stage 3: trek that eventually turns into a bushwhack.

Mtn Biking (Petrisoba) 25:37 [3] 8.0 km (3:12 / km) +295ft 3:02 / km

stage 4: bike back to start.

Saturday Oct 11, 2008 #

Mtn Biking 1:30:00 [2] 10.0 mi (9:00 / mi) +394ft 8:41 / mi
slept:8.0

South Seatac w/ Kathy. We took it slow as she is new to mountain biking. Very few people there for such a nice day.

Friday Oct 10, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi
rhr:43 slept:9.5

Thursday Oct 9, 2008 #

Climbing 1:10:00 [3]

VW w/Andrew:10a,10d(1),11b(4),10c,11a(1)

Running 55:36 [3] 7.0 mi (7:57 / mi) +656ft 7:18 / mi
shoes: Cascadia (grey)

big/small loop. New shoes made me fast.

Cycling 45:00 [3] 12.3 mi (3:40 / mi) +492ft 3:31 / mi

bike to climbing; bike to running; bike to work via Magnolia bluffs.

Cycling 20:00 [3] 3.5 mi (5:43 / mi) +394ft 5:10 / mi

Its raining, so cycle home the short way.

Wednesday Oct 8, 2008 #

Running 40:04 [3] 4.2 mi (9:32 / mi) +443ft 8:40 / mi
ahr:124 slept:8.0 shoes: Brook Cascadia (Red)

warm-up bluff loop at Discovery Park.

Running tempo 18:22 [3] 2.8 mi (6:34 / mi) +246ft 6:03 / mi
ahr:154 max:164 shoes: Brook Cascadia (Red)

fast run around loop trail - disco

Running 39:29 [3] 4.2 mi (9:24 / mi) +443ft 8:33 / mi
ahr:127 shoes: Brook Cascadia (Red)

cool-down loop - bluff trail.

Cycling 43:40 [3] 12.3 mi (3:33 / mi) +492ft 3:25 / mi

bike to work via Magnolia Bluffs.

Cycling 50:34 [3] 12.3 mi (4:07 / mi) +876ft 3:51 / mi

bike home via Magnolia Bluffs.

Tuesday Oct 7, 2008 #

Climbing 1:00:00 [3]

bouldering at VW: v1s, v2. some core/weights afterwards.

Running 16:00 [3] 2.0 mi (8:00 / mi) +164ft 7:25 / mi
shoes: GTS 0708

Run down to track. One mile of intervals, run back.

Cycling 49:00 [3] 12.3 mi (3:59 / mi) +492ft 3:50 / mi

Ride to work via Discovery Park/Magnolia bluffs.

Cycling 50:00 [3] 12.3 mi (4:04 / mi) +820ft 3:49 / mi

cycle home via Magnolia Bluffs.

Monday Oct 6, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Sunday Oct 5, 2008 #

Mtn Biking 1:47:00 [3] 12.0 mi (8:55 / mi) +968ft 8:17 / mi
ahr:120 max:158

cruise around South Seatac on my mountain bike to get a feel again for the single track. Distance a guess. Light rain.

Saturday Oct 4, 2008 #

Hiking 3:56:00 [2] 8.0 mi (29:30 / mi) +3822ft 20:19 / mi

Hike up Granite Peak w/Kathy. 40 degrees at the top w/downpours and gusting wind. This was good training for being miserable.
C • Miserable 2

Friday Oct 3, 2008 #

Cycling 35:00 [2] 7.0 mi (5:00 / mi) +394ft 4:45 / mi

Thursday Oct 2, 2008 #

Climbing 1:20:00 [3]

VW w/Andrew:5.10a,10c,11a(1),11a,10d(4+). On the last climb, I couldn't pull the last move. Then Andrew climbed it and showed me the easy way to do it.

Core 15:00 [3]

core workout at VW after climbing.

Running 27:07 [2] 3.3 mi (8:13 / mi)
shoes: GTS 0708

relaxing run to work.

Running 30:23 [2] 3.3 mi (9:12 / mi) +394ft 8:16 / mi
shoes: GTS 0708

run home from work.

Wednesday Oct 1, 2008 #

Running 38:26 [3] 4.2 mi (9:09 / mi) +427ft 8:21 / mi
ahr:134 shoes: GTS 0708

bluff loop at Discovery Park w/Andrew and John.

Running tempo 18:12 [4] 2.8 mi (6:30 / mi) +230ft 6:02 / mi
ahr:159 max:168 shoes: GTS 0708

small loop at Disco.

Running 35:46 [3] 4.2 mi (8:31 / mi) +427ft 7:46 / mi
ahr:140 shoes: GTS 0708

bluff loop at Disco w/Andrew - cool down.

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