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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 31 days ending Jan 31, 2013:

activity # timemileskm+ft
  Running31 24:50:24 167.01 268.78
  weight circuit training7 1:05:00
  Total32 25:55:24 167.01 268.78
averages - weight:162lbs

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Thursday Jan 31, 2013 #

Running intervals 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: PureDrift

UWS wit da Bamster. @30:00 w/u
200 :45
400 :84
1600 5:57 (93-92-87-85)
Mile c/d. Hip 2.8

Wednesday Jan 30, 2013 #

Running 17:00 [3] 2.0 mi (8:30 / mi)
shoes: BrooksPureFlow

Streak run with hansi

Tuesday Jan 29, 2013 #

weight circuit training 10:00 [3]

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

Woodland hilly, cemetery, vermilion, pleasant view, home.
C • Sorry 1

Monday Jan 28, 2013 #

Running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Salomon Birkies

Did the minimum at night. 2 miles of running, 5 hours of driving. My world.

weight circuit training 5:00 [3]

Sunday Jan 27, 2013 #

Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: BrooksPureFlow

5 miles or so trudging. Owatonna Connector, down snowmobile trail to Jean-Duluth and back. With Hansi.
Helped at Spirit Mtn ski race all morning.
C • 162 #... 3

Saturday Jan 26, 2013 #

Running 35:15 [3] 4.0 mi (8:49 / mi)
shoes: BrooksPureFlow

Ran from Enger , twin ponds, down to west end, up 3rd st. hill hard in 1:37. Used to do repeats in 1:03!) and back.

weight circuit training 10:00 [3]

Friday Jan 25, 2013 #

Running 26:00 [3] 3.0 mi (8:40 / mi)
weight:161lbs shoes: Salomon Birkies

3 with Hansi at night
C • Man 1

weight circuit training 10:00 [3]

Thursday Jan 24, 2013 #

Running 59:59 [3] 7.5 mi (8:00 / mi)
shoes: PureDrift

UWS with bam bam. @30:00 easy, 3 x 200 (42,41,39) 1x400 (:83) and some more trotting about. Hip @ 4.7
C • miles 1

Wednesday Jan 23, 2013 #

Running 19:20 [3] 2.2 mi (8:47 / mi)
shoes: BrooksPureFlow

A couple miles at night.
C • pre, mid, or post 2

Tuesday Jan 22, 2013 #

Running 1:07:00 [3] 7.05 mi (9:30 / mi)
shoes: BrooksPureFlow

Slow run mostly on Hartley trails. They were very runnable. With Hansi.
@-2 at the time. Balmy!

Monday Jan 21, 2013 #

Running 25:00 [3] 3.0 mi (8:20 / mi)
weight:163lbs shoes: BrooksPureFlow

Three in da cold. (-10)

weight circuit training 10:00 [3]

Sunday Jan 20, 2013 #

Running 1:25:00 [3] 9.5 mi (8:57 / mi)
weight:162lbs shoes: BrooksPureFlow

From Kathi's with Marcus Taitor, Leslie, Michael Bjornberg, Kathi, Molly.
Sub-9's but seemed faster due to snow, hills, trails, and -6 temps.
Lester snowmobile trails, 7-Bridges, fruit roads.

Saturday Jan 19, 2013 #

Running 32:00 [3] 3.5 mi (9:09 / mi)
shoes: BrooksPureFlow

In slippy snow. Lester Park trails.

Friday Jan 18, 2013 #

Running 51:00 [3] 6.0 mi (8:30 / mi)
shoes: PureDrift

UWS with bam bam (37:00!)
Hip at 8. Tried 7:00 pace for a quarter...no good.
Good stories though and that's worth it.

Thursday Jan 17, 2013 #

Running 26:00 [3] 3.0 mi (8:40 / mi)
shoes: Salomon Clunkers

3 at night.

Wednesday Jan 16, 2013 #

Running 18:00 [3]
shoes: Salomon Birkies

Squeezed it in at night.

Tuesday Jan 15, 2013 #

Running 1:20:00 [3] 8.89 mi (9:00 / mi)
shoes: BrooksPureFlow

Screws in my shoes.
Down to Hartley, arrowhead via ski trail, vermilion, Darrin's loop, pleasant view, home.

Monday Jan 14, 2013 #

7 PM

Running (The Minimum) 18:00 [3] 2.0 mi (9:00 / mi)
shoes: BrooksPureFlow

Post work, driving kids all over hell.
with Hansi

Sunday Jan 13, 2013 #

Running 1:38:00 [3] 11.2 mi (8:45 / mi)
weight:160lbs shoes: BrooksPureFlow

Longish run with six Northwoods ladies, and Kieth.
Pace decent considering I took the hilliest f'n route in town and it was super icy. Top of Eagle Lake Rd, back Vermilion, cemetery, through Hartley ( mistake)
Hip = 7 :(
Beer and pizza Bulldog après run.
C • Bad hip and après... 3

Saturday Jan 12, 2013 #

Running 30:00 [3] 3.24 mi (9:15 / mi)
shoes: Salomon Birkies

Short one with Hansi.

Friday Jan 11, 2013 #

Running 50:00 [3] 5.71 mi (8:45 / mi)
shoes: adidas XC spikes

50:00 on the main paved roads (Arnold) rained and froze last 18 hours.
If yesterday was a 7/10 hip day, today was down to 5/10.

Thursday Jan 10, 2013 #

Running 1:05:00 [3] 7.22 mi (9:00 / mi)
weight:162lbs shoes: Salomon Birkies

Jog with Hansi. Owatonna Connector to Vermilion, Elk loop, back.
Hip sux.

weight circuit training 10:00 [3]

The usual: 26 push-ups. 75 bicycles, 50 crunches, some curls with 20 lbs dumb-bells.
C • BM10X? 2
C • Arnold! 4

Wednesday Jan 9, 2013 #

Running 1:03:20 [3] 7.25 mi (8:44 / mi)
shoes: PureDrift

Down to Hartley, hooked up with darrin, and H.T. Tommy for 5 mile abbreviated Darrin's Loop. Home via trail. Hip and lungs worse today.
Driving to Hibbing and back didn't help.
C • Time for an antibiotic? 6

Tuesday Jan 8, 2013 #

weight circuit training 10:00 [3]

Yes, I can make myself sore in ten minutes.
9 AM

Running 1:09:00 [3] 7.67 mi (9:00 / mi)
shoes: PureDrift

Hawks ridge loop from lakeside. Up 7 bridges. Nice running. Hip slightly better today.

Monday Jan 7, 2013 #

Running 1:30:00 [3] 10.0 mi (9:00 / mi)
weight:162lbs shoes: Salomon Birkies

Slogged an hour and a half. Up to end of Woodland, Riley, Eagle Lake Rd to Luanne's, back via vermilion, cemetery. R hip bad/ tight.

Sunday Jan 6, 2013 #

Running 1:32:00 [3] 10.75 mi (8:34 / mi)
weight:164lbs shoes: BrooksPureFlow

First official Sunday run from 123. Only the tough broads showed. No feeble boyfriends.
Molly, Morgan, Kathi, Leslie.
Mostly snow/ice covered roads, but one mile of trail
Arnold, w. Tischer, Woodland, Riley, Jean-Duluth, Martin, vermilion, Elk, back on Owatonna Connector.
Honest pace (for me anyway) feet good, hip not so much. Lungs bad on up hills due to chest cold.
C • The road to LeGrizz... 9

Saturday Jan 5, 2013 #

Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Salomon Birkies

Trot around the neighborhood.

Friday Jan 4, 2013 #

Running 1:18:00 [3] 8.83 mi (8:50 / mi)
shoes: PureDrift

To Hartley, Darrin's Loop with Tom (6.6) and home via trails.
Stiff and sore. Bad lungs. Good times!

Thursday Jan 3, 2013 #

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

Bagwellian 10:00 pm run. A FB friend (60's, diabetic, Native woman) posted that she'd walked every day. Shamed me. But kept my little streak alive.
Down jacket and pajama bottoms.
C • distance 2

Wednesday Jan 2, 2013 #

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

Just a few easy with Hansi. New shoes!

Tuesday Jan 1, 2013 #

Running 47:30 [3] 5.0 mi (9:30 / mi)
shoes: Salomon Birkies

Around Hartley trail. Barely Organized New Years run. With kathi. To tomO's. he wasn't... up for a run.

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