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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grroes

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Running21 35:47:05 243.5(8:49) 391.88(5:29)
  Biking12 9:15:00 111.5(4:59) 179.44(3:06)
  Strength Training11 4:20:00
  Total23 49:22:05 355.0 571.32

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Thursday Jul 31, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Running 1:36:00 [3] 12.5 mi (7:41 / mi)
shoes: Streak (blue)

treadmill. lots of climbing and fast downhills.

Strength Training 1:30:00 [3]

18 lifts. 3 sets of 12 reps each. upper, lower, and core.

Wednesday Jul 30, 2008 #

Running 2:35:48 [3] 17.0 mi (9:10 / mi)
shoes: odyssey 5

from town up sheep creek trail to tree line. was hoping to come out mt. roberts trail but the clouds were too low.

Biking 40:00 [3] 7.5 mi (5:20 / mi)

commute

Strength Training 5:00 [3]

60/30/30

Tuesday Jul 29, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Running 1:11:11 [3] 9.0 mi (7:55 / mi)
shoes: odyssey 5

treadwell ditch from jumbo to moller loop.

Strength Training 5:00 [3]

60/30/30

Running 22:25 [3] 3.0 mi (7:28 / mi)
shoes: Adrenaline 11.5

mellow evening run @sandy beach

Monday Jul 28, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

60/30/30

Sunday Jul 27, 2008 #

Running 1:59:29 [3] 15.0 mi (7:58 / mi)
shoes: odyssey 5

end of perseverance and back. heavy rain.

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: odyssey 5

treadmill at gym

Biking 15:00 [3] 4.0 mi (3:45 / mi)

stationary bike at gym.

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 1:10:00 [3]

12 lifts. 3 sets of 12 reps each. upper and lower body.

Saturday Jul 26, 2008 #

Running 1:52:48 [3] 12.0 mi (9:24 / mi)
shoes: odyssey 5

tram run race including run to start and back from finish. felt ok going up. still no speed at all.

Friday Jul 25, 2008 #

Running 2:25:00 [3] 18.0 mi (8:03 / mi)
shoes: Adrenaline 11.5

to end of thane rd. very wet.

Thursday Jul 24, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Running 1:07:02 [3] 8.5 mi (7:53 / mi)
shoes: fireblade

perseverance/red mill from rainbow.

Wednesday Jul 23, 2008 #

Running 1:12:00 [3] 9.0 mi (8:00 / mi)
shoes: Adrenaline 11.5

on treadmill.

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Biking 20:00 [3] 4.0 mi (5:00 / mi)

at gym

Strength Training 1:00:00 [3]

12 lifts. 3 sets of 12 reps.

Tuesday Jul 22, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

60/30/30

Running 2:01:27 [3] 15.0 mi (8:06 / mi)
shoes: odyssey 5

in evening on treadwell trail. felt ok. muscles still a bit tired from crow pass.

Saturday Jul 19, 2008 #

Running race 3:17:53 [5] 25.0 mi (7:55 / mi)
shoes: odyssey 5

crow pass race

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: odyssey 5

crow pass warm up.

Thursday Jul 17, 2008 #

Running intervals 58:49 [3] 8.5 mi (6:55 / mi)
shoes: Adrenaline 11.5

1:00 minute intervals on road. w/10 minute warmup and cool down.

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Wednesday Jul 16, 2008 #

Running 3:11:29 [3] 14.0 mi (13:41 / mi)
shoes: odyssey 5

juneau ridge route. mt. juneau to granite creek basin, from rainbow. felt pretty weak on the uphills but finished feeling pretty good for my first 3+ hour run in over 2 months. nearly stepped on a sleeping black bear on the ridge.

Biking 1:20:00 [3] 16.0 mi (5:00 / mi)

commute x2

Tuesday Jul 15, 2008 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

60/30/30

Monday Jul 14, 2008 #

Strength Training 5:00 [3]

60/30/30

Running 42:46 [3] 5.0 mi (8:33 / mi)
shoes: odyssey 5

crow hill, treadwell, lower jumbo loop. felt very good.

Running 1:14:37 [3] 9.0 mi (8:17 / mi)
shoes: fireblade

up perseverance from rainbow.

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Sunday Jul 13, 2008 #

Running hills 1:51:34 [3] 7.0 mi (15:56 / mi)
shoes: odyssey 5

mt. jumbo. (elev. 3,337) lots of snow still. felt very strong going up and quick and agile coming down. may try for some distance tomorrow or tuesday.

Strength Training 5:00 [3]

60/30

Saturday Jul 12, 2008 #

Running 51:32 [3] 6.0 mi (8:35 / mi)
shoes: odyssey 5

salmon creek trail. best i've felt since gdr. still pretty tired but no specific aches in legs. felt very good after run.

Friday Jul 11, 2008 #

Running 1:20:00 [3] 8.0 mi (10:00 / mi)
shoes: Adrenaline 11.5

on trail along beach in haines. still tired feeling in legs. especially hamstrings and calf muscles.

Wednesday Jul 9, 2008 #

Running 1:21:25 [3] 9.0 mi (9:03 / mi)
shoes: odyssey 5

jumbo-treadwell-dan moller loop. felt a little better at times but still pretty tired.

Tuesday Jul 8, 2008 #

Running 35:21 [3] 4.5 mi (7:51 / mi)
shoes: odyssey 5

east glacier trail. still very tired out overall.

Strength Training 5:00 [3]

60/30/30

Monday Jul 7, 2008 #

Running 38:26 [3] 5.0 mi (7:41 / mi)
shoes: Adrenaline 11.5

am run on road. sore calf muscles still from saturday.

Saturday Jul 5, 2008 #

Running 1:40:03 [3] 12.0 mi (8:20 / mi)
shoes: odyssey 5

on road to perseverance and up perseverance to red mill cutoff. calf muscles very tight after run.

Friday Jul 4, 2008 #

Running 45:00 [2] 5.0 mi (9:00 / mi)
shoes: fireblade

in juneau. jumbo to treadwell to crow hill trailhead, return on road. felt ok. quads pretty weak.

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