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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grroes

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running22 36:02:32 264.0(8:11) 424.87(5:05)
  hiking3 8:40:00 16.0(32:30) 25.75(20:12)
  Biking13 8:10:00 98.5(4:58) 158.52(3:05)
  Strength Training16 4:00:00
  Classic XC Skiing3 2:40:00 18.5(8:39) 29.77(5:22)
  Backcountry XC skiing2 1:00:00 3.0(20:00) 4.83(12:26)
  Skate XC ski1 30:00 3.5(8:34) 5.63(5:20)
  Total26 61:02:32 403.5 649.37

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Wednesday Dec 31, 2008 #

Strength Training 5:00 [3]

40/40/80

Running 1:14:49 [3] 10.0 mi (7:29 / mi)
shoes: odyssey 11

out thane. cold and windy. felt good

Skate XC ski 30:00 [3] 3.5 mi (8:34 / mi)

lake loop at mendenhall. very cold, slow snow. about 5 below.

Classic XC Skiing 1:10:00 [3] 7.5 mi (9:20 / mi)

mendenhall lake and campground in evening. very cold.

Tuesday Dec 30, 2008 #

Classic XC Skiing 1:00:00 [3] 7.0 mi (8:34 / mi)

up at eaglecrest early AM. very windblown trails. not very good skiing but fun to get up in the mountains early anyhow.

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

commute

Strength Training 5:00 [3]

40/40/80

Monday Dec 29, 2008 #

Running hills 1:54:19 [3] 8.0 mi (14:17 / mi)
shoes: odyssey 12

up dan moller to ridge w/snowshoes in deep snow.

Running warm up/down 16:30 [3] 2.0 mi (8:15 / mi)
shoes: adrenaline 11

warm up on treadmill at gym

Running tempo 32:00 [3] 5.0 mi (6:24 / mi)

tempo run on treadmill. first half mile easy and last mile easy. middle 3.5 at about 5:30 pace with last half mile at 5 min. pace.

Strength Training 50:00 [3]

12 lifts. upper and lower body. 40/40/80

Sunday Dec 28, 2008 #

hiking 3:30:00 [3] 4.5 mi (46:40 / mi)

snowshoeing from eagle glacier cabin

Backcountry XC skiing 30:00 [3] 1.5 mi (20:00 / mi)

on eagle river on return from cabin.

Saturday Dec 27, 2008 #

Strength Training 5:00 [3]

35/35/70

Running 1:19:43 [3] 10.0 mi (7:58 / mi)
shoes: odyssey 11

out thane rd. snowy and slow going. felt pretty tired again.

Backcountry XC skiing 30:00 [3] 1.5 mi (20:00 / mi)

beginning portion of eagle glacier trail. heading to cabin.

hiking 2:30:00 [3] 4.5 mi (33:20 / mi)

2nd portion of eagle glacier trail after it was too rugged to ski. half snowshoe and half boot packing through knee deep snow.

Friday Dec 26, 2008 #

Strength Training 5:00 [3]

35/35/70

Running 2:32:01 [3] 20.0 mi (7:36 / mi)
shoes: odyssey 7

out thane rd. lots of snow. felt pretty good.

Thursday Dec 25, 2008 #

hiking 2:40:00 [3] 7.0 mi (22:51 / mi)
shoes: Streak (blue)

with jill. up spaulding meadow trail and down lake creek trail. forgot my snowshoes so much of the way was sinking in up to my knees. very cold. below 10 degrees.

Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Streak (blue)

from lake creek trailhead back to spaulding meadow trailhead after hiking.

Tuesday Dec 23, 2008 #

Running 1:06:50 [3] 8.5 mi (7:52 / mi)
shoes: odyssey 6

in snow up to perseverance trailhead. felt pretty tired.

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

commute

Strength Training 5:00 [3]

35/35/70

Monday Dec 22, 2008 #

Running 48:03 [3] 7.0 mi (6:52 / mi)
shoes: odyssey 5

on roads in morning. felt tired and had a headache all morning.

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

commute

Strength Training 5:00 [3]

35/35/70

Running hills 56:42 [3] 6.0 mi (9:27 / mi)
shoes: odyssey 12

up dan moller trail to bowl. from blueberry hills parking lot. at 8:30pm

Sunday Dec 21, 2008 #

Running 1:48:07 [3] 13.0 mi (8:19 / mi)
shoes: adrenaline 11

with geezers in valley.

Classic XC Skiing 30:00 [3] 4.0 mi (7:30 / mi)

at campground after running w/geezers. very little snow.

Saturday Dec 20, 2008 #

Strength Training 5:00 [3]

35/35/70

Strength Training 1:00:00 [3]

12 lifts

Running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: adrenaline 11

on treadmill

Running 43:07 [3] 6.0 mi (7:11 / mi)
shoes: adrenaline 11

to gym and back

Friday Dec 19, 2008 #

Strength Training 5:00 [3]

35/35/70

Running long 3:05:11 [3] 25.0 mi (7:24 / mi)
shoes: adrenaline 11

on roads. twin lakes and thane.

Thursday Dec 18, 2008 #

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

commute

Running 1:48:27 [3] 14.0 mi (7:45 / mi)
shoes: odyssey 11

jumbo trail to douglas snowmobile trail and then up perseverance a bit. cold. about 10 degrees.

Wednesday Dec 17, 2008 #

Strength Training 5:00 [3]

30/30/60

Running hills 58:35 [3] 5.0 mi (11:43 / mi)
shoes: Streak (blue)

snowshoe to top of eaglecrest with merry and bob

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

commute

Tuesday Dec 16, 2008 #

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

commute

Running hills 1:29:50 [3] 11.0 mi (8:10 / mi)
shoes: odyssey 12

up moller most of way to bowl

Monday Dec 15, 2008 #

Running 47:22 [3] 6.0 mi (7:54 / mi)
shoes: adrenaline 11

to gym and back

Biking warm up/down 10:00 [3] 2.5 mi (4:00 / mi)

at gym before lifting.

Strength Training 1:00:00 [3]

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

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

commute

Sunday Dec 14, 2008 #

Running 1:49:10 [3] 14.0 mi (7:48 / mi)
shoes: adrenaline 11

out past twin lakes with geezers

Strength Training 5:00 [3]

30/30/60

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

commute

Saturday Dec 13, 2008 #

Running 1:14:00 [3] 9.0 mi (8:13 / mi)
shoes: adrenaline 11

up moller. felt much better.

Friday Dec 12, 2008 #

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

commute

Running 26:40 [3] 3.5 mi (7:37 / mi)
shoes: adrenaline 11

to rainbow to get my bike. felt like i was recovered for first mile or so but then quads and calf muscles began to ache again. damn marin headlands!

Strength Training 5:00 [3]

30/30/60

Thursday Dec 11, 2008 #

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

commute

Strength Training 5:00 [3]

30/30/60

Running 16:49 [3] 2.0 mi (8:24 / mi)
shoes: adrenaline 11

still not fully recovered. calf and quad muscles still quite sore after just 2 miles.

Wednesday Dec 10, 2008 #

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

commute. legs still a bit sore/tired from saturday's race. will do short run tomorrow.

Strength Training 5:00 [3]

30/30/60

Saturday Dec 6, 2008 #

Running race 7:12:37 [3] 50.0 mi (8:39 / mi)
shoes: Streak (blue)

NF 50 race.

Friday Dec 5, 2008 #

Running 39:54 [3] 5.0 mi (7:59 / mi)
shoes: Streak (blue)

in SF. at&t park area from paul and monika's.

Wednesday Dec 3, 2008 #

Running 52:51 [3] 7.0 mi (7:33 / mi)
shoes: adrenaline 11

in morning on roads around flats and back through treadwell mine.

Tuesday Dec 2, 2008 #

Running 1:12:55 [3] 10.0 mi (7:18 / mi)
shoes: odyssey 5

ditch trail to moller.

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

commute

Strength Training 5:00 [3]

25/25/50

Monday Dec 1, 2008 #

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

commute

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