Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: afrothunder

In the 31 days ending Jan 31, 2011:

activity

time

miles

Running

18:45:32

157.98

(7:07)

254.25

(4:26)

Total

18:45:32

157.98

(7:07)

254.25

(4:26)

1:01

0:00

» now

Monday Jan 31, 2011 #

5 PM

Running warm up/down (Practice) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...before and after and 1:30 between each interval

Running intervals (Practice) 9:02 [3] 3.0 km (3:01 / km)
shoes: Nike Air Pegasus + 27

yea...on a scale from 0 to good today was about a very good day
10 x 300 at R (54-55)
57, 56, 56, 55, 54, 54, 53, 53, 52, 52

Sunday Jan 30, 2011 #

5 PM

Running (Roads) 45:31 [3] 6.58 mi (6:55 / mi)
shoes: Nike Air Pegasus + 27

yea...i need a haircut soon

C • HEYY!! 3

Saturday Jan 29, 2011 #

12 PM

Running warm up/down (RIT) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...asdf

Running race (RIT) 10:45 [5] 2.0 mi (5:22 / mi)
shoes: Nike Zoom Victory XC

yea...indoor pr so thats good i guess...i know i can go faster because i have gotten faster in everything else...

Friday Jan 28, 2011 #

5 PM

Running (Roads) 30:06 [3] 4.05 mi (7:26 / mi)
shoes: Nike Air Pegasus + 27

yea...snow

Thursday Jan 27, 2011 #

5 PM

Running warm up/down (Practice) 25:00 [3] 3.25 mi (7:42 / mi)
shoes: Nike Air Pegasus + 27

yea...maybe this week was not so great?

Running (Practice) 13:48 [3] 4.4 km (3:08 / km)
shoes: Nike Air Pegasus + 27

yea...i hate those kids in the halls...
1 x 800(I) -- 2:42
2 x 600(R + 6) -- 1:51, 1:52
3 x 400(R + 3) -- 73, 74, 75
4 x 300(R) -- 55, 54, 58, 54

Wednesday Jan 26, 2011 #

5 PM

Running (Practice) 45:15 [3] 6.35 mi (7:08 / mi)
shoes: Nike Air Pegasus + 27

yea...everyone always gets different distances for the same run so idk if these are accurate

Tuesday Jan 25, 2011 #

5 PM

Running (Practice) 40:16 [3] 5.37 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...steve prefontaine's birthday?

Monday Jan 24, 2011 #

5 PM

Running warm up/down (Practice) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...i had something cool to say but forgot...

Running intervals (Practice) 15:29 [3] 4.6 km (3:22 / km)
shoes: Nike Air Pegasus + 27

yea...there were so many people in the hall
3 x 1000 (T)
3:44, 3:34, 3:32
2 x 400 (R)
75, 73
4 x 200 (F)
33, 33, 33, 32

Saturday Jan 22, 2011 #

5 PM

Running (Roads) 42:48 [3] 5.1 mi (8:24 / mi)
shoes: Nike Air Pegasus + 27

yea...i guess north ponds was just really slow

Friday Jan 21, 2011 #

6 PM

Running warm up/down (RIT) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...at adrian's school

Running race (RIT) 2:12 [5] 0.5 mi (4:24 / mi)
shoes: Nike Zoom Victory XC

yea...my best attempt to make 4 x 8

8 PM

Running race (RIT) 10:55 [4] 2.0 mi (5:27 / mi)
shoes: Nike Zoom Victory XC

yea...i guess the 4 x 8 took a lot out of me...i know i can make autos fresh...10:24 is my goal for outdoor then

Thursday Jan 20, 2011 #

5 PM

Running (Practice) 30:35 [3] 4.0 mi (7:39 / mi)
shoes: Nike Air Pegasus + 27

yea...idk where we ran after the incident

Wednesday Jan 19, 2011 #

5 PM

Running (Practice) 42:40 [3] 6.0 mi (7:07 / mi)
shoes: Nike Air Pegasus + 27

yea...7 x 1 min pickups then 3 x 2 min pickups

Tuesday Jan 18, 2011 #

5 PM

Running (Practice) 55:27 [3] 7.79 mi (7:07 / mi)
shoes: Nike Air Pegasus + 27

yea...lots of loops...idk if i mapped the right number...

Monday Jan 17, 2011 #

2 PM

Running warm up/down (Hobart) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Air Pegasus + 27

yea...before and lots after

Running race (Hobart) 4:49 [5] 1.0 mi (4:49 / mi)
shoes: Nike Zoom Victory XC

yea...pr and autos...

Sunday Jan 16, 2011 #

1 PM

Running (Roads) 33:36 [3] 4.6 mi (7:18 / mi)
shoes: Nike Air Pegasus + 27

yea...wrong route...

Saturday Jan 15, 2011 #

12 PM

Running race (Hobart) 2:51 [5] 1.0 km (2:51 / km)
shoes: Nike Zoom Victory XC

yea...pr...autos will happen

C • Aerodynamics 2

Running warm up/down (Ice Cream Run) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...literally

Friday Jan 14, 2011 #

5 PM

Running (Practice) 40:01 [3] 5.25 mi (7:37 / mi)
shoes: Nike Air Pegasus + 27

yea...forgot a good portion of the run...

Tuesday Jan 11, 2011 #

5 PM

Running (Practice) 42:21 [3] 5.42 mi (7:49 / mi)
shoes: Nike Air Pegasus + 27

yea...gg no re on the physics son

Monday Jan 10, 2011 #

5 PM

Running warm up/down (Practice) 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Nike Air Pegasus + 27

yea...omg this was the best part

Running intervals (Practice) 22:15 [4] 4.5 mi (4:57 / mi)
shoes: Nike Air Pegasus + 27

yea...lets just say that as the difficulty approaches infinity, the limit approaches this workout also aj and ben went bananas...3 x (1 x 800, 2 x 400, 4 x 200) at R...the 8's averaged 2:35 i think, the 4's were 75 and the 2's were 35 and my iq averaged 35 points less after, but that is probably unrelated

Sunday Jan 9, 2011 #

4 PM

Running (Roads) 4:11 [3] 0.55 mi (7:36 / mi)
shoes: Nike Air Pegasus + 27

yea...to the house of the scorpion

Running (Roads) 37:26 [3] 4.76 mi (7:52 / mi)
shoes: Nike Air Pegasus + 27

yea...recovery runz

Saturday Jan 8, 2011 #

12 PM

Running warm up/down (Cornell) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...welcome to revis island, population: reggie wayne

Running race (Cornell) 4:55 [5] 1.0 mi (4:55 / mi)
shoes: Nike Zoom Victory XC

yea...pr...i know i can go faster and i should have made my move with adrian but i know what im gonna do next time

Friday Jan 7, 2011 #

5 PM

Running (Practice) 38:52 [3] 5.0 mi (7:46 / mi)
shoes: Nike Air Pegasus + 27

yea...with a and the lone wolf...pretty sure this is the distance but it could have been a little farther cuz i was not sure about one part

Thursday Jan 6, 2011 #

5 PM

Running warm up/down (Practice) 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Nike Air Pegasus + 27

yea...this was yesterday so i dont remember anymore

Running (Practice) 7:55 [3] 2.8 km (2:50 / km)
shoes: Nike Air Pegasus + 27

yea...2 x 1000 then 4 x 200 inside schroeder at threshold?...2:43, 2:40, 38, 38, 38, 38

Wednesday Jan 5, 2011 #

5 PM

Running (Practice) 53:09 [3] 7.35 mi (7:14 / mi)
shoes: Nike Air Pegasus + 27

yea...would have logged this so much faster if we just ran yesterday's route

Tuesday Jan 4, 2011 #

5 PM

Running (Practice) 40:17 [3] 5.88 mi (6:51 / mi)
shoes: Nike Air Pegasus + 27

yea...pretty sure this was the route...how dare tim's watch challenge mine

Monday Jan 3, 2011 #

5 PM

Running intervals (Practice) 15:00 [3] 4.8 km (3:07 / km)
shoes: Nike Air Pegasus + 27

yea...2 x 6, 3 x 4, 4 x 3, 6 x 2 inside schroeder...did well one every interval except the first one cuz everyone sucked on that...

Running warm up/down (Practice) 22:00 [3] 3.0 mi (7:20 / mi)
shoes: Nike Air Pegasus + 27

yea...before and after

Running warm up/down (Practice) 18:00 [2] 4.0 km (4:30 / km)
shoes: Nike Air Pegasus + 27

yea...basically the same rest as the intervals except 300 for the 4s and 100 for the 2s

Sunday Jan 2, 2011 #

2 PM

Running warm up/down (Roads) 3:40 [3] 0.55 mi (6:40 / mi)
shoes: Nike Air Pegasus + 27

yea...idk where i ran to

Running (Roads) 37:14 [3] 5.35 mi (6:58 / mi)
shoes: Nike Air Pegasus + 27

yea...because today is sunday

Saturday Jan 1, 2011 #

3 PM

Running (Webster Park) 1:01:11 [3] 8.0 mi (7:39 / mi)
shoes: Nike Air Pegasus + 27

yea...1:01:11 on 1/01/11 in the mud to start the year off right

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