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

Training Log Archive: DWildfogel

In the 7 days ending Jun 1:

activity # timemileskm+m
  Walking13 4:23:36 11.59(22:44) 18.66(14:08) 147
  Running2 50:38 3.98(12:44) 6.4(7:55) 26
  Orienteering1 30:25 2.13(14:16) 3.43(8:52) 20
  Strength exercises1 21:00
  Total15 6:05:39 17.7 28.49 193

«»
1:40
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 1 #

7 AM

Walking 8:58 [2] 0.54 mi (16:39 / mi)
ahr:79 max:104 shoes: Brooks Addiction GTS 15

San Anselmo. E on Greenfield for a quarter mile, on my own. Legs felt tired but like they wanted to run, so jogged ~30m three times.

11 AM

Walking 10:24 [2] 0.5 mi (20:54 / mi)
ahr:74 max:82 shoes: Brooks Addiction GTS 15

San Anselmo. Around the block then W on Greenfield. On my own, warming up for strength exercises.

Strength exercises 21:00 [4]

Hamstring exercises from my Oakland PT, but only 25-40% of the reps. Also did a set of 10 deadlifts with 35 lbs, one legged "gym ball" bridges, and one set of the step exercise. At this point, not sure if I'm doing too much or too little of these PHT exercises.

Also spent 7 minutes on my "usual" strength exercise, though a minimal amount:

hundreds 1 x 112
leg lifts 1 x 15
curls 1 x 8 25 lbs, ea arm
presses 1 x 8 25 lbs, ea arm
abductors 1 x 8
adductors 1 x 16

[Strength exercises]


2 PM

Walking 12:00 [2] 0.5 mi (23:59 / mi)
shoes: Brooks Addiction GTS 15

San Anselmo, post-lunch. Around the block then W on Greenfield. Stopped and chatted with Katie and Rich for several minutes.

Friday May 31 #

6 AM

Walking 12:32 [2] 0.64 mi (19:33 / mi)
ahr:101 max:121 shoes: Brooks Addiction GTS 15

San Anselmo. Out very early. E on Greenfield to Spring Grove.

9 AM

Walking 3:44 [3] 0.16 mi (22:56 / mi) +25m 15:28 / mi
ahr:105 max:129 shoes: Speedcross 6 black

Walked from the parking lot up to the dam and then up the stairs.

Running (Easy distance) 18:33 [3] 1.56 mi (11:52 / mi) +26m 11:18 / mi
ahr:153 max:179 shoes: Speedcross 6 black

Lake Lagunitas. Out early (though didn't start up the hill until 9:45) to try to beat the heat, though it was rather warm already (which is part of why I choose running around Lake Lag: shade). Walked up to the dam and then to the top of the stairs (see previous entry) before running clockwise around the lake (something I hadn't done in quite a while); finished by running back across the dam so as to get some more striding in. Both times across the dam I peaked at under 8:40/mile pace, and I was still being careful not to irritate my left hamstring.

Legs were tired before starting (still from last weekend's racing in San Diego and, I imagine, all the time sitting in the car), and my hamstring didn't feel quite as good as last weekend. Also, didn't want to run too much or too hard given that there's a meet Sunday at the Presidio. (Also had to get back for a zoom with Ashwin and Lucy.) Sluggish at first, but felt pretty good over the last half mile.

[Easy distance]

Running 7:01 [2] 0.33 mi (20:59 / mi)
ahr:120 max:152 shoes: Speedcross 6 black

Cool down

8 PM

Walking 12:00 [2] 0.5 mi (23:59 / mi)
shoes: Brooks Addiction GTS 15

San Anselmo. After dinner. Around the block then W on Greenfield.

Thursday May 30 #

6 AM

Walking 19:15 [3] 1.08 mi (17:53 / mi) +39m 16:06 / mi
ahr:87 max:112 shoes: Brooks Addiction GTS 15

San Anselmo. Unusual morning walk: Terrace, Ross Valley, Hillside, Spring Grove Terrace. Brisk pace, even pushing up the hills.

The gps track didn't kick in until we were approaching Ross Valley, and then it was incorrect until it (the track) reached Hillside. Nevertheless, it seems to have included more or less the right time and distance from when we left home.

Wednesday May 29 #

6 AM

Walking 12:57 [3] 0.63 mi (20:26 / mi)
ahr:79 max:111

10 AM

Walking 43:37 [3] 1.54 mi (28:17 / mi) +46m 25:52 / mi
ahr:78 max:113

Tuesday May 28 #

6 AM

Walking 5:20 [3] 0.26 mi (20:20 / mi)
ahr:103 max:121

4 PM

Walking 22:18 [3] 1.02 mi (21:58 / mi) +29m 20:12 / mi
ahr:77 max:93

Monday May 27 #

6 AM

Walking 21:46 [3] 1.02 mi (21:24 / mi) +9m 20:51 / mi
ahr:78 max:110

5 PM

Walking 1:18:45 [3] 3.2 mi (24:35 / mi)
ahr:79 max:100

Sunday May 26 #

10 AM

Running 19:03 [3] 1.71 mi (11:08 / mi)
ahr:150 max:169

Running 6:01 [3] 0.37 mi (16:23 / mi)
ahr:127 max:145

2 PM

Orienteering 30:25 [3] 2.13 mi (14:16 / mi) +20m 13:52 / mi
ahr:152 max:167

« Earlier | Later »