Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 31 days ending Dec 31, 2010:

activity

time

miles

+ft

Running

23:20:39

167.04

268.83

weight circuit training

2:30:00

xc skiing

30:00

2.0

(15:00)

3.22

(9:19)

Total

26:20:39

169.04

272.05

2:00

0:00

» now

Friday Dec 31, 2010 #

Running 45:00 [3]
shoes: LaSportiva trail

5 with Katie on #65 San Luis Valley!
Wiped!!

Tuesday Dec 28, 2010 #

Running 1:01:30 [3] 8.0 mi (7:41 / mi)
shoes: new lunarracers

8 miles west Skyline with the Kraken, TomO and Katie.
Honest pace. Good times.

Monday Dec 27, 2010 #

Running warm up/down 50:00 [3] 6.45 mi (7:45 / mi)
shoes: New Sucky Nikes

UWS track w/katie

Running intervals 8:00 [3]
shoes: blue nike flats

400 = :81
1600 = 5:27
400 = :74.9

Sunday Dec 26, 2010 #

Running 42:00 [3] 5.0 mi (8:24 / mi)
shoes: New Sucky Nikes

5 miles around UMD area/hartley rd. alone

Saturday Dec 25, 2010 #

Running 1:06:00 [3] 8.0 mi (8:15 / mi)
shoes: new lunarracers

With TomO and Katie cemetery/Jar Loop after watching our spoiled kids unwrap their Xmas booty. Felt okay.

weight circuit training 15:00 [3]

Friday Dec 24, 2010 #

Running 1:00:30 [3] 7.33 mi (8:15 / mi)
shoes: New Sucky Nikes

With Tom, Katie and Jar, from Jar's Joint. A snifter of Irish Cream with O'Rourke aprez run.

Thursday Dec 23, 2010 #

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)
shoes: blue nike flats

Running tempo 1:04:59 [3] 10.0 mi (6:30 / mi)
shoes: blue nike flats

treadmill at YMCA. Doubt I can go much faster next time... felt like quitting at 6.

C • Flying in place 1

Wednesday Dec 22, 2010 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: LaSportiva trail

5 mile loop with Katie easy.
3 hours of shoveling again. Arizona here I come.

Tuesday Dec 21, 2010 #

Note

Hammered all day with snow removal and grading. Doesn't The World know what I'm trying to accomplish?!

Monday Dec 20, 2010 #

Running 44:00 [3] 5.0 mi (8:48 / mi)
shoes: New Sucky Nikes

With Katie around short Woodland loop. Icy.

weight circuit training 10:00 [3]

Sunday Dec 19, 2010 #

Running 2:00:00 [3] 14.0 mi (8:34 / mi)
shoes: LaSportiva trail

Ran with a Champion today. Jay Lee and I for a coupla hours nice and slowly. Cemetery loop, then some short loops around the neighborhood to keep an eye on Eli.

C • twins back together again 4

Saturday Dec 18, 2010 #

9 AM

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: adidas XC spikes

To UMD track with Katie. Last drill w/o of the year on turf!
2 sets of drills, 8-9 100yd fast strides. Home.
su/plank

Friday Dec 17, 2010 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: LaSportiva trail

Jog 5 miles around CHester/Rock Hill trails alone.

C • Oh, c'mon! 6

Thursday Dec 16, 2010 #

weight circuit training 20:00 [3]

YMCA mostly legs squats/calf stuff

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: blue nike flats

YMCA: 1 mile w/u
3 X mile 5:55 5:46 5:36 1/2 ml jog ~
mile c/d

Tuesday Dec 14, 2010 #

weight circuit training 30:00 [3]

YMCA machines, etc.

Running tempo 1:06:40 [3] 10.0 mi (6:40 / mi)
shoes: blue nike flats

Treadmill at the Y: 10 miles at "marathon pace."
6:57 --> 6:06 Felt pretty good.

C • that... 1

Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)

Monday Dec 13, 2010 #

weight circuit training 15:00 [3]

11 AM

Running 45:45 [3] 5.08 mi (9:00 / mi)
shoes: LaSportiva trail

Trails. Chester, Rock Hill. -10 and sunny. Not unpleasant.

Sunday Dec 12, 2010 #

Running 1:01:00 [3] 7.32 mi (8:20 / mi)
shoes: LaSportiva trail

about an hour...33:00 with my new favorite training partner Jarrow.
2 more hours on the ladder doing snow.

Saturday Dec 11, 2010 #

Note

cleared snow at Dad's for 4 hours. Enough of the great outdoors for one day.

Friday Dec 10, 2010 #

weight circuit training 15:00 [3]

2 PM

Running 1:04:00 [3] 7.68 mi (8:20 / mi)
shoes: LaSportiva trail

1:04:00 Woodland area from Jarrow's. (25:00 Katie)
Everyone bailed so stuck with jar for an hour. Who do I look like? O'Rourke?
Actually, it was fun...

C • O'Rourke... 3

Thursday Dec 9, 2010 #

Running 1:01:30 [3] 7.1 mi (8:40 / mi)
shoes: LaSportiva trail

around Kenwood, UMD, Woodland in churned up snow w/O'Rourke.

Wednesday Dec 8, 2010 #

weight circuit training 15:00 [3]

5 PM

Running 32:00 [3] 3.43 mi (9:20 / mi)
shoes: LaSportiva trail

32:00 jog around the neighborhood after work.

Tuesday Dec 7, 2010 #

Running 1:08:45 [3] 10.0 mi (6:53 / mi)
shoes: new lunarracers

Hardish (not Hamish) run at Y on tm. Marathon race pace for 10...sad but true.

Monday Dec 6, 2010 #

xc skiing 30:00 [3] 2.0 mi (15:00 / mi)

Eli and I were out for an hour at Chester, but probably got in @30:00 actual skiing...if that. Dark, cold, and very...slippery.

weight circuit training 15:00 [3]

Sunday Dec 5, 2010 #

Running 1:31:00 [3] 11.75 mi (7:45 / mi)
shoes: new lunarracers

Out W. Skyline to Oneota and back with TomO. (!!!!!)
He's grown pubic hair and a beard since the last time I saw him.
A bit stiff, time to toss those LunarRacers I guess.
Entering Napa Marathon today. (day 1!)

C • Napa 4

Saturday Dec 4, 2010 #

Running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: LaSportiva trail

Jogging around CHester trails while Eli snowboarded the hill.

Friday Dec 3, 2010 #

Running warm up/down 40:00 [3] 4.9 mi (8:10 / mi)
shoes: new lunarracers

w/Dan Conway UWS track

Running tempo 5:30 [3] 1.0 mi (5:30 / mi)
shoes: new lunarracers

Actually ran 1600 in 5:28.5 (81-84-82-80). 400 in :84 during w/u. Didn't feel as good as last week. Congested and sluggish. another year older...
Bam Bam presiding...

Thursday Dec 2, 2010 #

Running 34:00 [3] 4.0 mi (8:30 / mi)
shoes: LaSportiva trail

5:00pm: Jog through Chester, Rock Hill, UMD alone. RH is tracked...hmmm.

weight circuit training 15:00 [3]

Wednesday Dec 1, 2010 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: new lunarracers

Run after work with Katie. Snowy Woodland loop. BD party...lots of Do North pizza and cake...and a wee bit of wine.

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