Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 28 days ending Feb 28, 2014:

activity

time

miles

+ft

Running

12:54:37

85.76

(9:02)

138.02

(5:37)

rowing (indoor)

4:01:57

36.66

(6:36)

59.0

(4:06)

weight circuit training

35:00

Total

17:31:34

122.42

197.02

averages - weight:165.3lbs

1:34

0:00

» now

Wednesday Feb 26, 2014 #

rowing (indoor) 41:10 [3] 10.0 km (4:07 / km)

10K steady at Y 20:50/20:20... hard last k

Running 24:30 [3] 3.0 mi (8:10 / mi)
shoes: PureFlow#3

Treadmill at the Y

Tuesday Feb 25, 2014 #

Running 50:00 [3] 6.25 mi (8:00 / mi)
shoes: PureFlow#3

With Bam Bam at UWS
18:00 warm-up
1 mile quick (6:01) lungs hurt from lingering chest cold (#17)
26:00 easy c/d

C • Wow your pretty fast 1

Saturday Feb 22, 2014 #

Running (Marathon pace training) 22:00 [3] 3.0 mi (7:20 / mi)
weight:165lbs shoes: PureFlow#3

YMCA: a mile w/u, and 2 miles quick 13:37 (6:49-6:47) #16
felt okay... cold settling in the lungs though.

rowing (indoor) 41:15 [3] 10.0 km (4:08 / km)

leisurely, steady 10k 4:07.9 pace

weight circuit training 15:00 [3]

Y mostly legs

Friday Feb 21, 2014 #

Running 34:00 [3] 3.25 mi (10:28 / mi)
shoes: Salomon Birkies

slipped around the neighborhood. First snow day Hibbing has called this year! 1.5 hours shoveling.
Caught a dandy cold :-((

Wednesday Feb 19, 2014 #

Running 1:00:00 [3] 6.49 mi (9:15 / mi)
weight:166lbs shoes: PureFlow#3

An hour alone, about 1/3 trails, 2/3 roads. Could feel the foot on pavement.
TomO (aka the PILICK!) sighting.

Tuesday Feb 18, 2014 #

Running 41:30 [3] 5.0 mi (8:18 / mi)
shoes: PureFlow#3

38 degress!
about five miles up Arnold, down Martin a mile hard (1 mile 6:18 #14) Vermilion, home. First run on pavement all winter?

Sunday Feb 16, 2014 #

Running 55:00 [3] 6.0 mi (9:10 / mi)
shoes: PureFlow#3

about 6 miles from D. Flower's joint, up Brighton Beach road and back. Out with Anna, Molly, Kathi, Bill, and MIKE KOSKI! First Koski Bros. run ever. Back with just the boys.

rowing (indoor) 39:52 [3] 10.0 km (3:59 / km)

at the Y in Woodland
Held 2:00 pace the whole way Hard! Best time (16th in the US ;) in Concept 2 Rankings for 55-59

Saturday Feb 15, 2014 #

Running 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Salomon Birkies

With Hansi on snomo trail (sucked) Vermilion Rd (good) and cemetery (very good.)

Thursday Feb 13, 2014 #

Running 24:00 [3] 2.5 mi (9:36 / mi)
shoes: Salomon Birkies

frustrating run in sugar with Hansi

Tuesday Feb 11, 2014 #

Running 1:10:00 [3] 7.78 mi (9:00 / mi)
shoes: Salomon Birkies

SnoMo trails from Martin to Hawksridge with Flower and Hansi

Sunday Feb 9, 2014 #

rowing (indoor) 40:42 [3] 10.0 km (4:04 / km)

Steady hard 10 K row at the Y (SB)

Running (Marathon pace training) 13:37 [3] 2.0 mi (6:48 / mi)
shoes: Salomon Birkies

Treadmill: two miles at pace (ytd 13)

Running warm up/down 9:15 [3] 1.0 mi (9:15 / mi)
shoes: Salomon Birkies

weight circuit training 20:00 [3]

core

Saturday Feb 8, 2014 #

Running 1:30:20 [3] 9.5 mi (9:31 / mi)
shoes: Salomon Birkies

New section of snomo trail. Lismore Rd. and north for 45:10, back in 44:50. about +10f, great footing. Hansi's longest run?
scavenged deer carcass

C • I hope you didn't eat too m... 4

Thursday Feb 6, 2014 #

rowing (indoor) 33:02 [3] 8.0 km (4:08 / km)

1k 4:03
2K TT season best 7:29
5k med 21:33
(Note: looked at 2010 and had a 7:23 and a 18:58)

Running 37:00 [3] 4.0 mi (9:15 / mi)
shoes: PureFlow#3

4 miles with Hansi on Snomo trails. Trail hard and smooth.

Tuesday Feb 4, 2014 #

Running 1:15:00 [3] 8.0 mi (9:22 / mi)
shoes: Salomon Birkies

Snomo trails with Hansi.
Martin rd to hawks ridge and back +

Sunday Feb 2, 2014 #

rowing (indoor) 45:56 [3] 11.0 km (4:11 / km)

Y
10km steady 42:09, then another hardish km after the run.

Running 31:25 [3] 4.0 mi (7:51 / mi)
shoes: PureFlow#3

1 mile w/u- 2 miles Mar goal pace (6:44-6:46) and 1 slow c/d
Y treadmill

C • Incline 1? 2

Saturday Feb 1, 2014 #

Running 1:32:00 [3] 9.5 mi (9:41 / mi)
weight:165lbs shoes: PureFlow#3

Mostly snowmobile trails (Martin, roads to HawksRidge, Amity and back to cemetery. With Delicate and InaBox.

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