Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 31 days ending May 31, 2011:

activity

time

miles

+ft

Running

24:33:25

136.51

(10:48)

219.69

(6:42)

biking

19:11:00

205.0

329.92

hiking

9:30:00

20.0

(28:30)

32.19

(17:43)

weight circuit training

1:05:00

Total

54:19:25

361.51

581.79

averages - weight:156.8lbs

11:50

0:00

» now

Tuesday May 31, 2011 #

Running 40:30 [3] 5.0 mi (8:06 / mi)
weight:156.2lbs shoes: '11 LunarRacers

30:00 jogging with Katie, then to Sinagua track for barefoot strides and a 69.86 400, yes...that's right Juha, sub-70! Eat my dust Mr. So-called Kraken.
Jog home.
Edit: I just saw that you did do a 69 Monday. Guess I have to go back to the track....

C • And so... 4

Sunday May 29, 2011 #

Running 39:47 [3] 6.21 mi (6:24 / mi)
weight:161lbs shoes: '11 LunarRacers

Aquaplex. 10 k of 400 alternating 6:00 pace and 400 6:40 pace. 39:47

weight circuit training 30:00 [3]

Aquaplex: mostly leg stuff

Saturday May 28, 2011 #

Note

Did some hiking last few days too, but won't count it as it was mostly just sauntering with Jay and Jim, looking at rocks. Gained @5 lbs recently...back to running for me!

Friday May 27, 2011 #

biking 5:00:00 [3] 60.0 mi (5:00 / mi)

Biked from Calf Cr. to Kodachrome St. Park
Toughest day. Headwinds, 3 big climbs. But fun!

C • R the R 6

Thursday May 26, 2011 #

biking 3:45:00 [3] 40.0 mi (5:37 / mi)

Calf Cr. to Boulder, then @15 miles on the Burr Trail Rd. and back to Calf Cr.
Sort of a rest day...ate in Boulder. Tried to hit the hills hard and did a 5 mile hammer on the flats.

Wednesday May 25, 2011 #

biking 5:45:00 [3] 60.0 mi (5:45 / mi)

Biked from Kodachrome St. Pk Utah to Boulder UT. With Jim Manley. (I rode alone mostly) on mtn bike with slicks, so pretty fast. 2-3 big climbs which mimic the 'hills' we'll encounter in Ride the Rockies in two weeks. (except, R t R's never drops to 7000' and some of it well over 12,000')
Good warm windless weather. Camping 4 nights. Jay Sims driving sag.

Monday May 23, 2011 #

Running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Nike Free

Token run, part with Katie before I pissed her off. Better now.

C • You mean 6

Sunday May 22, 2011 #

Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: '11 LunarRacers

Over to track with fam. Horsed around for a half-hour... strides, etc.

Saturday May 21, 2011 #

Running warm up/down 23:00 [3] 3.0 mi (7:40 / mi)
shoes: Nike Free

warm-up at Ft. Tuthill with Katie

Running race 42:28 [3] 6.2 mi (6:51 / mi)
shoes: Nike Free

Run for the Mountain 10K
2nd master/2nd 50-59 (John Bogen)
Felt way too hard...HR spiked I think. Katie 1st female and 6th overall.
http://results.virtualroster.com/results/index.cfm

C • Nice 1

Friday May 20, 2011 #

hiking 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: New Sucky Nikes

Hiked Soldiers Trail at Ft. Tuthill, marking for Saturday's race with Eli and KC Hersey.

5 PM

Running 37:00 [3] 4.25 mi (8:42 / mi)
shoes: blue nike flats

Over to Sinagua track for some drills (2 sets) and a couple of strides with Katie. Stiff.

Wednesday May 18, 2011 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: '11 LunarRacers

Easy 5 out at Ft. Tuthill. Exploring trail we will race on Saturday.

weight circuit training 35:00 [3]

Aquaplex
legs, other stuff

4 PM

Running 18:45 [3] 2.5 mi (7:30 / mi)
shoes: '11 LunarRacers

1 mile on track with Eli 7:45 then treadmill. 1/4 ml wu--1 mile 5:52--1/4 ml c/d

Tuesday May 17, 2011 #

Running 1:05:20 [3] 7.5 mi (8:43 / mi)
weight:155.4lbs shoes: New Sucky Nikes

Ran trails to New Frontiers, waiting for K for an hour...no show, so jogged home on a full stomach.

biking 1:00:00 [3] 10.0 mi (6:00 / mi)

Mtn Bike...commute. To NAU Library, then to Macy's and home. Very windy (like everywhere apparently.)

Monday May 16, 2011 #

biking 1:01:00 [3] 12.0 mi (5:05 / mi)
weight:154.4lbs

Mt Bike roads and dirt. Added several hard n short hill repeats.

Running 27:40 [3] 3.1 mi (8:55 / mi)
shoes: teva sandals

about 5k on trail...started out with Phoebe(2)

Sunday May 15, 2011 #

Running 1:12:00 [3] 9.0 mi (8:00 / mi)
weight:156lbs shoes: '11 LunarRacers

Out trail with Katie (49:00) and then back to Sinagua track. 8 X 200 (40-39-39-38-37-37-36-34) mile c/d home.

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

Family hike. Fat Man's Loop at Mt. Elden.

Saturday May 14, 2011 #

Running 33:00 [3] 4.0 mi (8:15 / mi)
weight:157.6lbs shoes: Nike Free

Over to the track with Katie for a half hour barefoot. Back to condos and crushed Eli's loop record (2:35) with a 2:09. It hurt. Got to run more,

Friday May 13, 2011 #

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

Hiked up the Grandview 3 miles/3 hours. Almost 3000'.

C • You're out. 2

Thursday May 12, 2011 #

hiking 1:00:00 [3] 4.0 mi (15:00 / mi)

Light hiking/running around Horseshoe Mesa, some with Eli. Hot. 90 and sunny.

Wednesday May 11, 2011 #

hiking 3:00:00 [3] 4.0 mi (45:00 / mi)

Down the Grandview Tr. to Horseshoe Mesa, then started down Hance Cr. but it got too insane for a man in crocs (yeah, you guessed it) and a 10 yr old boy. "catastrophic results" is how the official lit describes a misstep on that trail. 1000' drop-offs and loose gravel.
Started writing an essay that night. "A Good, Flat Place."

Tuesday May 10, 2011 #

Note

No workout today. Grading papers and packing for another trip to the Canyon with Eli, Jim, and (another) Jay. New trail (Hance Creek/Grandview) Back in 3 days.

C • Grading papers = 4

Monday May 9, 2011 #

Running 41:20 [3] 5.0 mi (8:16 / mi)
shoes: '11 LunarRacers

5 with Katie ...usual route.

Sunday May 8, 2011 #

Running 1:04:00 [3] 8.0 mi (8:00 / mi)
shoes: '11 LunarRacers

8 with Katie mostly trails.

4:30 pm went for an hour+ hike with the family in Pumphouse Wash in Kachina. (not logging that)

Saturday May 7, 2011 #

Running 24:00 [3] 3.0 mi (8:00 / mi)
shoes: New Sucky Nikes

Over to the track alone and 2 miles barefoot on the turf. 20 X 100yd strides.

Friday May 6, 2011 #

Running 1:17:00 [3] 9.75 mi (7:54 / mi)
shoes: '11 LunarRacers

Close to 10 with Katie from Buffalo Pk. trails and dirt roads mostly. Still tired. R. hip tight and sore.

Thursday May 5, 2011 #

biking 35:00 [3]

mtn bike downtown Flag and back... commute, as Jarrow would say.

Running 9:00 [3] 1.0 mi (9:00 / mi)
shoes: '11 LunarRacers

to the park with Phoebe

Wednesday May 4, 2011 #

11 AM

biking 2:05:00 [3] 23.0 mi (5:26 / mi)
weight:157lbs

Mtn biked 23 miles mostly dirt trails and roads (to Arboretum and back)
Felt pretty good. Longest bike of the year (duration.)

5 PM

Running 23:20 [3] 3.0 mi (7:47 / mi)
shoes: '11 LunarRacers

Buffalo Park: started off with Pheebs, but her ankle hurt so I ditched her. Last mile 6:59. Still sore, but energy returning.
I cracked the top 3 in "Running" on Attackpoint! I can die now.

Tuesday May 3, 2011 #

Running 30:00 [3] 2.0 mi (15:00 / mi)
shoes: '11 LunarRacers

This was a jog/walk with Phoebe on the Urban Trail. Ran at least 1 1/2 miles and walked the rest. Sore downhill muskles.

Monday May 2, 2011 #

Running 11:50:15 [3] 43.0 mi (16:31 / mi)
shoes: New Sucky Nikes

Not sure how to log this as I power hiked probably 8 of these miles... but I guess in Ultras it all counts as "running." The difficulty comes when figuring out time/pace for each activity.
Anyway...rim to rim to rim in Grand Canyon. Alone. To North Rim in 5:23:12, back to S. Rim in a painful 6:27:03. Mostly ran until that last 6 mile climb.
About 11,500' elevation gain.
Figure about 14:25/mile pace of actual movement with the 90:00 of stops I took.

Legs started to "go all Muu" on me the last couple of miles. Couldn't get enough H2O in me.
Food consisted of 4 gels, 1 cookie, 8 fig newtons, lg. handful of peanuts (bagel for brkfast.)
Saw one other guy doing it, but he was even slower than me (by at least an hour.)
Decided that ultras are NOT for me!
Anal split-keeping: River-1:12, Cottonwood-2:59 (1:47), N Rim-5:23 (2:24), Cttnwd-7:12 (1:49), River-9:18 (2:06), S Rim-11:50 (2:32)
Note: Later found out I’d gone into AFib during this run. Dehydration probably caused it. That explains my struggle up the last 7 miles. Was cardioverted back in Duluth.

C • great 12

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