Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 30 days ending Sep 30, 2009:

activity

time

miles

+ft

Running

29:56:26

211.15

339.82

biking

1:05:00

12.0

(5:25)

19.31

(3:22)

Total

31:01:26

223.15

359.13

2:12

0:00

» now

Wednesday Sep 30, 2009 #

Running warm up/down 40:00 [2] 5.0 mi (8:00 / mi)
shoes: Nike Lunars

on Rock Hill trails before and after race with Katie, Elaine Nelson, Jonas Ryttie.

Running race 23:38 [5] 3.73 mi (6:20 / mi)
shoes: adidas XC spikes

Rock Hill race. 18th. 23:38. 13 sec. faster than last year...totally would have kicked O'Rourke's ass had he the guts to show up. (and Darrin too.)
Can you say "domination?"
Anyway, 1st lap=11:39 2nd lap=11:59
Felt good despite last nights' XC effort. Katie set CR by :36 (22:45)

C • I agree. 5

Tuesday Sep 29, 2009 #

Running warm up/down 35:00 [2] 4.38 mi (8:00 / mi)
shoes: adidas XC spikes

couple miles warm-up, couple miles cool-down

Running 19:20 [5] 3.11 mi (6:13 / mi)
shoes: adidas XC spikes

Superior Senior varsity alumni race. (I'm an alumnus of Dan's School of Hard Knock knock Jokes)
5k XC 19:20 Fun!

Note

walked about at rock hill for an hour, cutting downed trees, pick-up sticks, keeping a sharp eye out for 'shrooms.

Monday Sep 28, 2009 #

Running 45:00 [2] 5.51 mi (8:10 / mi)
shoes: Nike Lunars

To RH, a couple a loops quickish with Katie, and home.
sauna, su/pu

Sunday Sep 27, 2009 #

Running 2:12:00 [2] 14.67 mi (9:00 / mi)
shoes: Nike Lunars

Easy 2:12 with Jay. UMD, Woodland, Vermilion, Mulvahill (getting too close to Jarrow's routes, so headed back home)
Katie in Cities for a cousin's wedding.

Saturday Sep 26, 2009 #

Note

Running just not a priority today I guess...(Shock!)

C • The secret to your success ... 1

C • Rats...I wrote this already... 3

Friday Sep 25, 2009 #

Running warm up/down 25:00 [1] 2.94 mi (8:30 / mi)
shoes: Nike Lunars

To UMD track and back home

C • GEETEE 2

Running tempo 19:15 [4] 3.11 mi (6:11 / mi)
shoes: Nike Lunars

5k on track. Planned on running 1/2 Mar. pace, but gradually picked it up to tempo pace. @ 6:18-6:10-6:01 last lap :80
Felt good.

Note

Also biked over to Rock Hill and walked around for 1 1/2 hours stalking the wily Chanterelle. Not counting this for training....

Thursday Sep 24, 2009 #

biking 30:00 [1] 6.0 mi (5:00 / mi)

Biked over to RH, around once, ran some, then biked home.
I KNOW I'm not supposed to bike there, but I did some measuring and walking my bike seemed stupid.

C • bike miles 2

Running 20:00 [1] 2.18 mi (9:10 / mi)
shoes: Nike Lunars

at Rock Hill. Ran out of time for my run.

C • bike run 2

Wednesday Sep 23, 2009 #

Running tempo 57:00 [4] 7.35 mi (7:45 / mi)
shoes: Nike Lunars

Over to Rock Hill with Katie. 1+ laps easy 29:00 w/u
1 lap @95% effort. 4 seconds slower than my PR on the loop from Nov. 08. = 11:21.0 (5:26 lower, 5:55 upper) alone happy with the time considering it was a life-sapping Hibbing day.
jog home 17:00 c/d

Tuesday Sep 22, 2009 #

Running 1:06:00 [2] 8.08 mi (8:10 / mi)
shoes: Nike Lunars

with Katie to Rock Hill, 3-4 loops @15:20/loop and home. Still a bit tuckered.

biking 35:00 [2] 6.0 mi (5:50 / mi)

Biked down to West End and back (to meet two young guys who are staying with us for a day or two while riding across the U.S.) Mtn. bk.

C • Jess on a bike? 3

Monday Sep 21, 2009 #

Running 30:00 [1] 3.46 mi (8:40 / mi)
shoes: Nike Lunars

to umd, 8 X strides on turf barefoot with Katie
jog home tired!

Sunday Sep 20, 2009 #

Running 2:00:20 [2] 13.0 mi (9:15 / mi)
shoes: Nike Lunars

2 hours slowly with Jay. West Skyline just past Haines Rd. by a half mile or so, and back.
Jay got in his 2 hours/day week.
Nice day! again.
154prw

C • long slow distance 8

C • Jay "sleath" Lee 3

Saturday Sep 19, 2009 #

Running warm up/down 20:00 [1] 2.42 mi (8:15 / mi)
shoes: Nike Lunars

warm up on road and trail

Running 50:50 [5] 6.8 mi (7:29 / mi)
shoes: adidas XC spikes

Bangin' in the Brush (about 11k)
8th place 50:50 (as tough as I remembered it to be!)
Hexum 43:??
Brent Smith 5th 48:3?
Katie 7th 50:37
post-race refreshments, sauna at Heleen Rd. Dinner at Judy's. Aaah...

Thursday Sep 17, 2009 #

Running 1:15:00 [2] 9.0 mi (8:20 / mi)
shoes: Nike Lunars

Over to and around RH (4 loops @ 15:20) home. With Katie.

Wednesday Sep 16, 2009 #

Running intervals 1:00:00 [3]
shoes: Nike Lunars

5:00pm
ran to UMD with Katie (Jack and Eli on bikes) 14:00 w/u
3 X 1600 = 5:57-5:54-5:44 one lap slow jog ~
13:00 jog home c/d
sauna su/pu 156 prw

Tuesday Sep 15, 2009 #

Running 2:06:00 [2] 14.0 mi (9:00 / mi)
shoes: Nike Lunars

2:06 with Jay. Slow run around rock hill, woodland, cemetery, and retraced our way back home. Didn't feel too great; a bit sore (left ham/hip) and tired. Jay's doing his 2 hour/day thing this week.
su/pu

C • rest 3

Monday Sep 14, 2009 #

Running 53:00 [2] 6.63 mi (8:00 / mi)
shoes: Nike Lunars

Over to Rock Hill with Katie, 2 loops with her, and Jarrow and Tom, then easy over to Tom's (had to pick up Eli from school.)
A bit tired. Not sore though.

C • Impressive 2

Sunday Sep 13, 2009 #

Running race 5:18 [5] 1.0 mi (5:18 / mi)
shoes: lunar racers

:78-2:40 (82)-4:00 (80)-77 felt really good, esp. last 200...had a good "lift."
Jay 1 sec back in 5:19
Edit: Had 5:17.2 on my watch (finally figured out how to find the "Review" feature.) That time would be 4:28/ 82.9% age-graded.
Jarrow 4:57 (4:59 official)
MN Mile went in 3:59 Polson 4:06.6!

C • 4:59 1

C • Faster than I expected. Ho... 2

Running warm up/down 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: lunar racers

ran mile with kids (7:12 for Eli,7:48 for Phoebe!) then a mile or two with a few stride.
38:00 with Jay and Jarrow afterwards.

Saturday Sep 12, 2009 #

Running 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Nike Lunars

To UMD with Katie and kids (biked) 4-5 strides, 1X400 with Eli in 1:48 1X400 in :78 Run home. felt a bit better today, despite the heat/humidity.

C • Good luck! 2

Friday Sep 11, 2009 #

Running 41:00 [2] 5.0 mi (8:12 / mi)
shoes: Nike Lunars

w/o'r @rh

Thursday Sep 10, 2009 #

Running 1:07:00 [1] 7.44 mi (9:00 / mi)
shoes: Nike Lunars

a bit over an hour with Jay (20:00 w/ Katie) over to and around Rock Hill a couple of times.

Wednesday Sep 9, 2009 #

Running intervals 53:00 [4] 7.0 mi (7:34 / mi)
shoes: lunar racers

5:00pm--
15:00 w/u to UMD (incl. strides)
8 X 400 w/200 jog~ (84-82-82-83-80-79-81-78)
felt HARD... I think yesterday's 2 hour run, 36 hour fast, and today's trip to Hibbing all conspired to take all the life out of my legs. Hope Sunday goes better
13:00 jog home
su/pu

Tuesday Sep 8, 2009 #

Running 2:00:00 [3] 14.69 mi (8:10 / mi)
shoes: Nike Lunars

2 hours with Katie and TomO (an hour with us) at Rock Hill and Hartley.
Tired and stiff today...don't know why. Need more sleep probably.

C • speed work 4

Monday Sep 7, 2009 #

Running 45:00 [1] 5.0 mi (9:00 / mi)
shoes: Old ratty Nikes

45 min. jog at Rock Hill. A mile with Eli and Jack, the rest with Katie.
Tired today.

Sunday Sep 6, 2009 #

Running 1:11:00 [1] 8.04 mi (8:50 / mi)
shoes: Nike Lunars

UMD, Rock Hill, UMD, Home. about 15:00 with Kt.
Gave her my watch and then she stopped it, so time is an estimate.
A lazy run...just what I needed today.
su/pu

C • time 1

Saturday Sep 5, 2009 #

Running intervals 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Nike Lunars

To UMD with Katie and kids.
4 X 400 w/400 jog~ with Dave Hyyponen.
75-73-72-69
half dozen strides on field, then home.

C • another 69! 3

Friday Sep 4, 2009 #

Running 1:10:15 [1] 8.11 mi (8:40 / mi)
shoes: Nike Lunars

Ran over to UMD, to Mt. Royal w/ Jill A., back toward UMD w/ Katie and James (at tail-end of their 22 miler) up to Rock Hill for a couple of loops slowly and alone, and home.

C • next week 2

Thursday Sep 3, 2009 #

Running intervals 56:00 [4] 8.0 mi (7:00 / mi)
shoes: Nike Lunars

w/u to UMD track
12 X 200 lane 8 w/200 jog ~
(37-37-36-36-36-36-36-36-32.8*-38-36-32.2**)
12:00 c/d home. w/u and first 4 200's with Katie.

*standing start-97%effort?
**flying start same effort (Yep...that's 4:16 mile pace...pretty sure I can hold that next week.)
Saw Kathleen Monaghan who reported that she typically does 8 X 200 in about :34.... hate her.

C • minnesota mile 2

Wednesday Sep 2, 2009 #

Running 40:30 [2] 5.0 mi (8:06 / mi)
shoes: Nike Lunars

5 mls. w/ Katie Rock Hill, UMD, Skyline after school.

Tuesday Sep 1, 2009 #

Running 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Nike Lunars

12:00 jogging w/u over to UMD track

5 X 800 = 2:53- 2:46- 2:44- 2:43- 2:36.1 w/lap jog~

23:00 c/d up around Rock Hill and home. All with Darrin (but 1-5 seconds behind him during 800's-- the dude's in shape!)

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