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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Running24 20:27:45 146.11(8:24) 235.15(5:13)
  hiking4 11:15:00 20.0(33:45) 32.19(20:58)
  biking4 3:50:00 45.6(5:03) 73.39(3:08)
  weight circuit training7 2:15:00
  Total29 37:47:45 211.71 340.72
averages - weight:154.2lbs

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Thursday Mar 31, 2011 #

Running intervals 53:00 [3] 6.0 mi (8:50 / mi)
weight:152.4lbs shoes: '11 LunarRacers

10:00 w/u
8 X 400 avg. :79.0 (79-81-81-79-77-79-81-75)
HR range=160-170 @300m recovery.
2 ml c/d

weight circuit training 10:00 [3]

Wednesday Mar 30, 2011 #

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: '11 LunarRacers

Sedona. Mostly on roads. Met fam on Long Canyon Tr. then walked barefoot 2 miles.

biking 48:00 [3] 8.3 mi (5:47 / mi)
weight:153.5lbs

Mtn bike on Urban Tr. out and around Little America loop and back.

Tuesday Mar 29, 2011 #

Running 1:02:00 [3] 7.0 mi (8:51 / mi)
weight:155lbs shoes: New Sucky Nikes

an hour with Katie slow...with a half dozen strides on the track infield, barefoot.

Monday Mar 28, 2011 #

Running tempo 31:00 [3] 4.0 mi (7:45 / mi)
shoes: '11 LunarRacers

Aquaplex: 1 ml w/u
2 miles in 11:50 (5:58 5:52)
1 ml c/d

weight circuit training 30:00 [3]

biking 1:18:00 [3] 14.0 mi (5:34 / mi)

1:18:00 mountain bike hard pace. Exploring Pipeline trail, Mt. Elden Lookout road, downtown, etc. Flat tire...damn.

Running 27:00 [3] 3.0 mi (9:00 / mi)
shoes: LaSportiva trail

Jog home after flat tire. Left bike at New Frontiers.

Sunday Mar 27, 2011 #

Running 50:00 [3] 5.36 mi (9:20 / mi)
shoes: New Sucky Nikes

slow trail run in Sedona (from Red Rock Crossing St. Park)

Saturday Mar 26, 2011 #

Running 45:00 [3] 5.81 mi (7:45 / mi)
shoes: Nike Free

45:00 with Katie including 8 X 200 fast on road.

weight circuit training 10:00 [3]

Friday Mar 25, 2011 #

Running 1:40:00 [3] 10.71 mi (9:20 / mi)
weight:155lbs shoes: New Sucky Nikes

1:40:00 at Buffalo Park and Pipeline Trail. Alone and slowly.

Thursday Mar 24, 2011 #

10 AM

Running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Nike Free

3 miles easy
5 PM

Running intervals 35:00 [3] 5.0 mi (7:00 / mi)
shoes: '11 LunarRacers

1 mile w/u Treadmill at Aquaplex
2 miles 12:12 (6:10-6:02)
1/2 jog
1 mile 5:57
1/2 ml c/d
6 PM

weight circuit training 20:00 [3]

Aquaplex squat machine, etc.

Tuesday Mar 22, 2011 #

Running 53:00 [3] 6.5 mi (8:09 / mi)
weight:156lbs shoes: New Sucky Nikes

6.5 with Katie on roads. (7-8" snow yesterday)

Monday Mar 21, 2011 #

Running 1:00:00 [3] 6.86 mi (8:45 / mi)
shoes: Nike Free

10:00 w/u, 8 X @200 meter hill (heretofore known as Lungbuster)
:46 --> :41.0. 25:00 jog c/d. alone

weight circuit training 40:00 [3]

at the AquaPlex...gonna be sore tomorrow.

Sunday Mar 20, 2011 #

Note

No real exercise...just 90:00 of light hiking around in the cinder cones with Jim, Jay, and Eli...checking out thousand year old potsherds and 50 year old bean cans.

Saturday Mar 19, 2011 #

Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: New Sucky Nikes

Easy 4 mostly with Katie. Trails in Flag. Legs felt okay...a bit sore in the calves.

Friday Mar 18, 2011 #

hiking 4:40:00 [3] 7.0 mi (40:00 / mi)
shoes: LaSportiva trail

Up S. Kaibab Trail (5000' climb) with Eli. Girls left 30 min. ahead of us and actually beat us to the top by time! Proud of Phoebe! Of course we were carrying almost all the weight... (my pack = 65lbs down, @50 up)
C • Glad you got out! 2

Thursday Mar 17, 2011 #

hiking 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: LaSportiva trail

Light hiking with family along River Trail.

Wednesday Mar 16, 2011 #

hiking 4:05:00 [3] 7.0 mi (35:00 / mi)
shoes: LaSportiva trail

Down South Kaibab Trail to Phantom Ranch with family!! Ouch.... downhills hurt waay more than ups.

Tuesday Mar 15, 2011 #

Note
weight:153.5lbs

Wednesday will try to set a PR for largest pack carried as I coax the delicate women in my family to the bottom of the Grand Canyon. If this works, I'll be moving to Nepal and looking for a Sherpa gig.
C • to the bottom? 7

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Nike Free

Over to track with K and kids. 18:00 w/u-- 12 X 100 meters fast with Katie (19.0->16.0) 20:00 c/d

Monday Mar 14, 2011 #

Running 1:15:00 [3] 8.33 mi (9:00 / mi)
shoes: New Sucky Nikes

jogging on trails.

Sunday Mar 13, 2011 #

Running 56:00 [3] 6.22 mi (9:00 / mi)
shoes: Nike Free

with Katie mostly trails (which are almost dry again.) Stiff and sore from lunges!

Saturday Mar 12, 2011 #

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Nike Free

jog over to the track and around on the turf. Tired

weight circuit training 15:00 [3]

100 step lunges/pu/su

Friday Mar 11, 2011 #

Running 36:30 [3] 4.2 mi (8:41 / mi)
shoes: New Sucky Nikes

4+ with Katie. A bit sore from yesterday...hmmm.

biking 1:24:00 [4] 20.3 mi (4:08 / mi)
weight:156lbs

Steady/hard mtn bike ride. Walnut Canyon loop, back on hwy.

Thursday Mar 10, 2011 #

Running intervals 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Nike Free

over to the track 10:00 w/u
6 X 400 avg. :80 (81-81-81-82-81-75) felt good...fun to run "fast."
(my first runs on the track here in January were 91-89 sec efforts.)
A few strides and drills.

weight circuit training 10:00 [3]

Wednesday Mar 9, 2011 #

biking 20:00 [3] 3.0 mi (6:40 / mi)

easy bike to animal shelter and back with Eli. (Walked some dogs around kennel for an hour.)

Tuesday Mar 8, 2011 #

hiking 1:30:00 [3] 3.0 mi (30:00 / mi)

walking/hiking around the Hollywood Hills (Griffith Park, etc.) with fam. Surprisingly wild and pretty!

Running 20:00 [3] 2.0 mi (10:00 / mi)

jogging around the hills above L.A.

Monday Mar 7, 2011 #

Note
(rest day)

A bit sore, mostly from jogging in flats for 5 miles yesterday.

Sunday Mar 6, 2011 #

Event: Napa Valley Marathon
 

Running race 2:09:15 [3] 18.0 mi (7:11 / mi)
shoes: '11 LunarRacers

Okay. I don't do well in cold, wet weather. And that's what we got...plus a headwind.
Gave it the old college try though. Blew up @14 as one can see by the splits:
6:40-6:57-6:43-6:30-6:32-6:48-6:36-6:38-6:39-6:46 (66:53 for 10)-6:47-6:57-6:53 (1:28:15 at the Half)- 7:11-7:27-8:24-9:12-9:28... you get the picture.
Ran into Katie at 18 and both of us climbed into a CHIPS squad for a nice warm ride into Napa. (Katie was running as an experiment. If it went well weather-wise, or she was winning, she would finish. But she wasn't pointing for it, so she did the wise thing.)
I think I need more racing and fast running...marathon pace felt very strained. You shouldn't feel like you're "racing" at 8 miles. Back to the old drawing bd.

Saturday Mar 5, 2011 #

Running 28:00 [3] 3.2 mi (8:45 / mi)
shoes: New Sucky Nikes

With Katie and Eli around Uncle Pete's ranch...on trails. Beautiful "Twilight" type of forests.

Friday Mar 4, 2011 #

Note

No run/just drive. Made it to Calistoga, CA.

Thursday Mar 3, 2011 #

Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: New Sucky Nikes

Jogged about 4, some with Izzy. Off to California today.
C • I'll come out of hiding.... 6

Wednesday Mar 2, 2011 #

Running intervals 44:00 [3] 6.0 mi (7:20 / mi)
shoes: '11 LunarRacers

12:00 home after dropping off car to get a new radiator
12:00 w/u. 5 X @800 (3:13-3:02-3:06-2:47-2:58) back and forth on dirt rd. Ran pretty hard on all of them. Alone. 7:00 c/d

Tuesday Mar 1, 2011 #

Running 1:00:00 [3] 6.92 mi (8:40 / mi)
weight:152lbs shoes: New Sucky Nikes

an easy hour with Katie, mostly dirt roads (Herold Ranch Rd.)
sluggy
36hf
C • fave attackpoint user 5

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