Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Toivo!

In the 31 days ending Jan 31, 2020:

activity

time

miles

+ft

Running

18:44:30

108.26

(10:23)

174.23

(6:27)

weight circuit training

5:48:00

Total

24:32:30

108.26

174.23

averages - weight:170.9lbs

1:32

0:00

» now

Friday Jan 31, 2020 #

weight circuit training 5:00 [3]
weight:169lbs

30 pu, 110 bicycles
25:00 Qigong

Running 23:10 [3] 2.0 mi (11:35 / mi)
shoes: SpeedGoat2

Hartley in the dark with the gang.

Note

With 108 miles for the month, I surpassed every month since April 2018!
I know, pitiful...

Ran 30/31*
Weight circuit 30/31*
Qigong 31/31
Abstinence (from alcohol) 31/31
Vegan 31/31

Weight loss 10 lbs

*Missed Jan. 2 due to bad sore throat.

C • Psssssst... 3

Thursday Jan 30, 2020 #

Running 36:00 [3] 3.0 mi (12:00 / mi)
shoes: SpeedGoat2

Hartley trails with Hansi
Sore from running paved roads, and squats

weight circuit training 10:00 [3]

30 pu, 100 bicycles, 3 pull-ups
25:00 qigong

Wednesday Jan 29, 2020 #

weight circuit training 10:00 [3]

25:00 pu, 50 squats (actually on the shoulder of Hwy 61 while waiting for Jules.) 100 bicycles
25:00 sauna qigong in Portage.

2 PM

Running 50:10 [3] 6.0 mi (8:22 / mi)
weight:167.5lbs shoes: SpeedGoat2

From home (RRR) to Hovland. Bare road.
Rolling, slight headwind.
8:50>>7:38 Finally, legs didn't feel heavy.

Tuesday Jan 28, 2020 #

weight circuit training 10:00 [3]

30 pu, 150 bicycles
25:00 sauna qigong

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: SpeedGoat2

Two on RRR and #61
Wanted to go longer but still feeling heavy-legged

Monday Jan 27, 2020 #

weight circuit training 5:00 [3]

25 pu, 115 bicycles

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: SpeedGoat2

A couple of miles RRR and #61 in GP.

C • again? 3

Sunday Jan 26, 2020 #

Running 21:00 [3] 2.0 mi (10:30 / mi)
shoes: SpeedGoat2

Around the neighborhood in the dark.

weight circuit training 5:00 [3]

25 pu, 125 bicycles
20:00 qigong

Saturday Jan 25, 2020 #

11 AM

weight circuit training 5:00 [3]

25 pu, 100 bicycles
20:00 qigong

12 PM

Running 1:20:20 [3] 9.0 mi (8:56 / mi)
weight:166.5lbs shoes: SpeedGoat2

Foxfarm out and back with JARROW, and TOM'O.
Nice surface. Knackered by the end... a little arrhythmia early on.
Good times!

Friday Jan 24, 2020 #

Running 29:00 [3] 2.4 mi (12:05 / mi)
weight:168lbs shoes: SpeedGoat2

Hartley with gang. Slow sledding.
36hf

weight circuit training 10:00 [3]

25 pu, 100 bicycles, a bunch of leg/ab things.
20:00 qigong

Thursday Jan 23, 2020 #

Running 45:30 [3] 4.0 mi (11:23 / mi)
ahr:118 weight:169lbs shoes: SpeedGoat2

To Hartley, TomO's Window, Meadow-walk, home+
very slippy sand/snow
25:00 qigong

weight circuit training 30:00 [3]

abs, hips, pull-ups, 30 pu's, 100 bicycles

4 PM

Running 16:30 [3] 2.0 mi (8:15 / mi)
shoes: YellowHokaClayton2

Snap: 1/2 ml. w/u 1 mile = about 7:10 (Started at 8.3 and finished at 9.3) to see roughly where I'm at. Could've done maybe 6:55 with a quicker start.
1/2 ml. c/d

Wednesday Jan 22, 2020 #

weight circuit training 15:00 [3]

25 pu, 40 sit-ups, 40 squats
25:00 qigong
Leaving for Duluth.

Running 22:00 [3] 2.0 mi (11:00 / mi)
shoes: SpeedGoat2

Hartley with the gang, in the dark as usual.

Tuesday Jan 21, 2020 #

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: SpeedGoat2

3 miles up the road (#61) toward GP village. With the wind, uphill. Started at 11:00, finished at 7:40. Jules picked me up.

weight circuit training 10:00 [3]

30 pu, 125 bicycles
Sauna qigong 25:00

Monday Jan 20, 2020 #

12 PM

Running 1:12:30 [3] 7.0 mi (10:21 / mi)
shoes: SpeedGoat2

7 miles from up Mineral Center Rd, Old #61, to the car (Julie did 4)
With Hansi. Most of it was in snow, and didn't see one car the entire run.

11 PM

weight circuit training 5:00 [3]

100 bicycles, 30 pu
20:00 sauna qigong

Sunday Jan 19, 2020 #

weight circuit training 5:00 [3]

25 pu, 150 bicycles

Running 35:00 [3] 3.0 mi (11:40 / mi)
shoes: SpeedGoat2

3 miles RRR and up Old #61 and back, in the dark, again.

Saturday Jan 18, 2020 #

weight circuit training 10:00 [3]

50 pu (2X25), 140 bicycles
20:00 Sauna Qigong

C • sauna 5

5 PM

Running 55:30 [3] 5.1 mi (10:53 / mi)
shoes: SpeedGoat2

RRR, #61, Old #61, back. Alone. Nice surface of 2" fresh snow on road.

Friday Jan 17, 2020 #

Running 25:30 [3] 2.25 mi (11:20 / mi)
shoes: SpeedGoat2

Up and down Rez River Rd in the dark with Hansi.

weight circuit training 15:00 [3]

25 pu, 140 bicycles, 45 squats, 2:15 plank
25:00 sauna qigong Grand Portage

Thursday Jan 16, 2020 #

weight circuit training 30:00 [3]

Snap: 20 pu, 100 bicycles, leg presses, hips, pull-downs, sit-ups, abs...

Running 25:20 [3] 3.1 mi (8:10 / mi)
shoes: YellowHokaClayton2

Treadmill: 5K (@8:40-8:20-7:50)
25:00 Qigong

Wednesday Jan 15, 2020 #

weight circuit training 20:00 [3]

35 pu (pr), 2 pull-ups (Conway is rolling in his tomb,) 125 bicycles, 2:00 plank,
25 curls/presses

7 AM

Running 23:00 [3] 2.26 mi (10:10 / mi)
shoes: SpeedGoat2

Western Lakewalk while waiting for Itty Bitty's spay appointment.

Tuesday Jan 14, 2020 #

Running 58:30 [3] 4.25 mi (13:46 / mi)
shoes: SpeedGoat2

Trotted Park Point trail after dropping Julie off at work at 7:00.
2" of fresh snow to cover the ice.
LOTS of downed trees and branches in the woods slowed me to a crawl at times. Lovely morning.
45:00 Qigong at UU.

weight circuit training 15:00 [3]
weight:171lbs

25 pu, 120 bicycles, :90 plank, 40 squats

Monday Jan 13, 2020 #

Running 58:00 [3] 5.4 mi (10:44 / mi)
shoes: SpeedGoat2

Over to Hartley, and a variety of COGGS-built, Hartley-hosted trails, and home. With Hansi.
25:00 Qigong

weight circuit training 8:00 [3]

30 pu, 110 bicycles

Sunday Jan 12, 2020 #

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: SpeedGoat2

RRR down and back twice with Hansi.
25:00 Qigong

weight circuit training 10:00 [3]
weight:171.8lbs

30 pu, 115 bicycles, 40 squats

Saturday Jan 11, 2020 #

weight circuit training 10:00 [3]

20 pu, 110 bicycles, 40 squats
25:00 Qigong

Running 46:00 [3] 5.0 mi (9:12 / mi)
shoes: SpeedGoat2

Down Old #61 with Hansi
Mostly in the dark through the forest so it's hard to gauge speed. Felt like I was going fast, but the watch disagreed.

Friday Jan 10, 2020 #

Running 48:00 [3] 4.25 mi (11:18 / mi)
shoes: SpeedGoat2

Snowmobile trails headed up toward Partridge Falls (in Grand Portage)
Very hilly, quiet, well-packed. Pretty damn XXX

C • XXX 1

weight circuit training 10:00 [3]

34 (!) pu, 100 bicycles, 30 squats
25:00 Qi

Thursday Jan 9, 2020 #

Running 40:00 [3] 3.5 mi (11:26 / mi)
shoes: SpeedGoat2

From Northfield St. to pond, trees, Fisherman's/Guardrail, to secret trail, back to Northfield, and home. With Hansi. Short chats with Tony Stenslund and Sam Cook.

weight circuit training 10:00 [3]

21 pu, 100 bicycles, 30 squats
25:00 Qi
Off to GP for a few days.

Wednesday Jan 8, 2020 #

weight circuit training 20:00 [3]

29 push-ups (could not do one more)
and then...
P90X Ab Ripper!... Bring it!! I wonder if Darrin is still Tony's bff...
Qi 30:00

Running 42:00 [3] 4.0 mi (10:30 / mi)
shoes: SpeedGoat2

To Hartley, TomO's Window, and then COGGS trails and back home with him, and Hansi.
Tad chilly.

C • Trails 5

Tuesday Jan 7, 2020 #

Running 23:30 [3] 2.0 mi (11:45 / mi)
shoes: SpeedGoat2

Snomo trail off of Vermilion Rd. Nice!

weight circuit training 15:00 [3]

26 pu, 115 bicycles, 20 curls/presses, 40 squats
20:00 Qi

Monday Jan 6, 2020 #

weight circuit training 10:00 [3]
weight:172lbs

20 pu, 31 squats, 100 bicycles
20:00 Qi

Running 31:00 [3] 2.75 mi (11:16 / mi)
shoes: SpeedGoat2

Hartley COGGS trails (perfect) with Hansi. Julie and Izzy out there someplace too.
Rattled TomO's cage but he was being stuck up.

C • can you just call them 4

Sunday Jan 5, 2020 #

weight circuit training 15:00 [3]
weight:173lbs

26 pu, 110 bicycles, 30 squats, 25 curls
20:00 Qi

C • YUGE. 4

Running 41:00 [3] 5.0 mi (8:12 / mi)
ahr:150 shoes: SpeedGoat2

5 miles toward Essentia. First mile slow, then 7:30-7:50's... felt good.
Night two of Banff Film Fest.

Saturday Jan 4, 2020 #

Running 37:00 [3] 3.0 mi (12:20 / mi)
shoes: SpeedGoat2

3 miles on North Shore trail off of Foxfarm, with dogs. Wanted a bit longer but it's a snomo super-highway these days.

weight circuit training 10:00 [3]
weight:173lbs

25 pu, 105 bicycles, :90 plank
30:00 Qi

Friday Jan 3, 2020 #

Running 31:00 [3] 3.0 mi (10:20 / mi)
weight:173.5lbs shoes: SpeedGoat2

TomO's Window Loop and back. Feeling 80% better... maybe 82.

weight circuit training 15:00 [3]

25 pu, 100 bicycles, 3:00 plank, 25 squats, 25 curls.
20:00+ Qi

Thursday Jan 2, 2020 #

Note
weight:176lbs

Damn... hate to take the 2nd day of the year off.
Terrific sore throat last night and today. No sleep.
15:00 car Qi

Wednesday Jan 1, 2020 #

Running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: SpeedGoat2

About two miles back and forth on Res River Rd. w/gang
Breakfast at the casino...
let the new year begin!
20:00 Qi

"It is better to make a vow in the wilderness." -Rolf Heikkola

Note

Year in Review:
695 running miles (avg. 10:07/ml)
avg. weight 169 lbs
19 hours weight circuit training
...pathetic.

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