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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hugnut

In the 30 days ending Sep 30, 2011:

activity # timemileskm+ft
  Running20 29:05:00 219.96(7:56) 353.99(4:56) 16225
  yoga3 2:27:00
  cycling2 1:45:00 27.0(3:53) 43.45(2:25)
  exercise2 1:13:00
  stairmill1 45:00 4.0(11:15) 6.44(6:59)
  Total24 35:15:00 250.96 403.88 16225

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Friday Sep 30, 2011 #

Note

rest day

Thursday Sep 29, 2011 #

Running 56:00 [3] 8.4 mi (6:40 / mi)
shoes: adios green

The pond w/brad, good workout.
1lap warmup
6:23,6:27,6:19 m.p. work
3:14/2:42 rolling 800 1
3:14/2:42 rolling 800 2
Short cooldown.

Wednesday Sep 28, 2011 #

Running 45:00 [3] 6.5 mi (6:55 / mi)
shoes: launch 6

Gym
25@8:30 out
20@6:30 back

Tuesday Sep 27, 2011 #

yoga 47:00 [3]

First half of p90 yoga

Monday Sep 26, 2011 #

Running 55:00 [3] 7.25 mi (7:35 / mi)
shoes: launch 6

Early gym t-mill workout.
25 min. out @ 8:30's
25 min. Back @ 6:30's
5 min. Cooldown
Felt ok, trying to get back on the morning program.

Sunday Sep 25, 2011 #

Running 2:00:00 [3] 12.0 mi (10:00 / mi) +2500ft 8:21 / mi
shoes: rogue racer #2

c12 w/dangle, patch and bryan. felt pretty good a little fraged from one too many last night but oh well. good to get out with these guys.

Saturday Sep 24, 2011 #

Running 2:02:00 [3] 17.0 mi (7:11 / mi) +400ft 7:01 / mi
shoes: adios green

Home down to the pond for a warm up.
6@ m.p. 6:19,:24,:29,:22,:27 & :25.
Cool down back to the homestead.
Felt ok, a little rusty after the black lung.

Note

4x20pu
4x20su
4x40sq.
misc. Stretching

Friday Sep 23, 2011 #

Note
(sick)

Feeling better but no time to get out.

Thursday Sep 22, 2011 #

Note
(sick)

Sick

Wednesday Sep 21, 2011 #

Running 1:16:00 [3] 10.25 mi (7:25 / mi)
(sick) shoes: launch 6

The ol'classic greenlake- lake union combo. Havnt done this one in awhile and it sounded good. Easy day today. Felt good except this cold wont go away.

Note

3x20 pu
3x20 su
3x20 squats

Tuesday Sep 20, 2011 #

Running 1:02:00 [3] 9.0 mi (6:53 / mi)
(sick) shoes: st5

M.p . @the pond. O/s lap warm up in 23.
5 @pace 6:18, :25, :26, :27 & 28.
Short cooldown. Felt pretty good considering I have a cold. Decided i'm officially unimpressed with the st's. They don't like to go like the adios or launch's. You also feel every pebble.

Monday Sep 19, 2011 #

Running 45:00 [3] 5.75 mi (7:50 / mi)
shoes: st5

easy jog at the gym
3 sets pullups 20,12 and 10

Sunday Sep 18, 2011 #

Note
(rest day)

3x20 pu
3x20 su
Misc. Stretching

Saturday Sep 17, 2011 #

Running 4:42:00 [3] 31.0 mi (9:06 / mi) +7000ft 7:30 / mi
shoes: launch #5

Cle elum 50k 3rd overall, 1st master. Not too bad, legs felt good, guts got off a little after going for some nuuns rather than water and salt cap. Body doesn't seem to like that stuff anymore. Overall a good race.
C • There goes the sponsorship! 2

Friday Sep 16, 2011 #

cycling 45:00 [3] 12.0 mi (3:45 / mi)

Little spin sess.

Thursday Sep 15, 2011 #

yoga 50:00 [3]

On demand

Running 30:00 [3] 3.7 mi (8:06 / mi)
shoes: adios green

Quick spin on the mill

Wednesday Sep 14, 2011 #

Note
(rest day)

Tuesday Sep 13, 2011 #

3 PM

Running tempo 1:01:00 [3] 9.0 mi (6:47 / mi)
shoes: adios green

Some m.p. @the pond....well close to it.
OS loop warm up
5 @ pace 6:18, :25, :24, :14, :26
Short cool down. Felt good

Monday Sep 12, 2011 #

Running 45:00 [3] 5.5 mi (8:11 / mi)
shoes: launch #5

Easy early jog @the gym

exercise 15:00 [3]

Prison cell workout @ gym:
15, 12, 10 assist. Pull up
15, 12, 10 dips
3x20 pu
3x20 su

Sunday Sep 11, 2011 #

Running intervals 1:18:00 [3] 11.0 mi (7:05 / mi)
shoes: adios green

Track @lakeside
Warm up from house
6x800 equal rest
2:45, :47, :47, :44, :46, :43
Cool down home
A little fragged heading in but felt good during.
Up late watching movie

Saturday Sep 10, 2011 #

Running 3:04:00 [3] 20.0 mi (9:12 / mi) +3800ft 7:48 / mi
shoes: launch #5

Cottage cheese ass loop w/bryan. Great morning, its been too long since i've been in the hills. Body felt good. 1 bee's nest got both of us.

Note

4x20pu
3x20su
3x20sq.
Misc. Stretching

Friday Sep 9, 2011 #

Note
(rest day)

Thursday Sep 8, 2011 #

yoga 50:00 [3]

On demand

Running 1:05:00 [3] 9.0 mi (7:13 / mi)
shoes: launch #5

Afternoon @the pond
o.s warm up lap
4 miles @ m.p.
6:24, :30, :30 and a :24
Finished the lap+ for a cooldown.
Tomorrow I rest.

Wednesday Sep 7, 2011 #

stairmill 45:00 [3] 4.0 mi (11:15 / mi)
shoes: launch #5

trying to throw this back into the program. not really happening today, felt alitttle beat but i guess i got out the door. 280 floors

Running 47:00 [3] 5.25 mi (8:57 / mi) +700ft 7:57 / mi
shoes: launch #5

Easy carkeek loop to t.

Tuesday Sep 6, 2011 #

Running 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: launch #5

Early loop from angles. Felt pretty good.

Monday Sep 5, 2011 #

Running intervals 1:16:00 [3] 10.0 mi (7:36 / mi)
shoes: adios green

Track @ lakeside. Warm up from house.
2:46, :47, :47, :47, :47, :45. Equal rest.
cooldown back home. Good workout.

Note

3x20 pu
3x20 su
Misc. Stretching

Sunday Sep 4, 2011 #

Running long 2:15:00 [3] 17.26 mi (7:49 / mi) +1000ft 7:25 / mi
shoes: launch #5

Early city run home/golden g./shilshole/across locks/magnolia/Fremont/zoo/fremont ave./home. Felt good
Nice morn.

Saturday Sep 3, 2011 #

cycling 1:00:00 [3] 15.0 mi (4:00 / mi)

early spinner .5 hour climb .5 hour 3 on 2 off.

Note

multi sport day: 5 mile hike @ coug. w/the fam., lap around the pond in the kayak w/t, .5 hour 3x20 p/u, 3x20 s/u, 3x20 ball squats, 15 min. of misc. upper body stuff

Friday Sep 2, 2011 #

Running 1:00:00 [3] 7.85 mi (7:39 / mi) +825ft 6:57 / mi

Easy I.a. loop. Goal was 7:41 pace. Felt good.

Running 31:00 [3] 4.25 mi (7:18 / mi)
shoes: launch #5

Ran down to pick up the car.

Thursday Sep 1, 2011 #

exercise 58:00 [3]

P90 plyo early sess. Tough but got it in.

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