Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarafina12

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Road Run	12	9:45:08	56.9		91.57
Trail Run	5	7:10:00	3.0		4.83
Orienteering	3	3:39:46	9.13	(24:04)	14.7	(14:57)		56 /	57c	98%
Yoga	2	1:30:00
Gym Run	1	1:20:00	7.0	(11:26)	11.27	(7:06)
Stationary Bike	1	40:00	10.8	(3:42)	17.38	(2:18)
Total	22	24:04:54	86.83		139.75			56 /	57c	98%

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Tuesday Mar 31, 2009 #

Road Run 27:15 [3] 3.0 mi (9:05 / mi)
shoes: Brooks Adreneline GTS 2008

Took it easy today. The ankle and knee are still a little sore. I want to be fully recovered for the tempo run tomorrow.

Monday Mar 30, 2009 #

Note
(rest day)

My ankle and knee are a little sore from running in the woods for three days straight. I want to make sure I recover to get back up to the full workouts later this week.

Sunday Mar 29, 2009 #

Orienteering race (Long course) 2:03:39 [4] *** 5.8 km (21:19 / km)
spiked:15/15c

Really didn't have it today. I felt good running and climbing hills but my navigation absolutly sucked. I think I was worn out from Friday and Saturday.

Green Y Day 2 - Splits

Saturday Mar 28, 2009 #

Orienteering race (Medium course) 54:15 [4] *** 3.9 km (13:55 / km)
spiked:12/13c

I'm not used to the electronic punches, even so I still felt like an idiot when I got to the finish and discovered I didn't punch number 9. Good race otherwise. It was my first A-meet. I've never seen so many people at an orienteering race. My time would have made me fourth in my divison if all had gone well.

Friday Mar 27, 2009 #

Event: Ran-it Granite

Orienteering race (Sprint 1) 24:12 [4] *** 2.5 km (9:41 / km)
spiked:16/16c

Orienteering race (Sprint 2) 17:40 [5] *** 2.5 km (7:04 / km)
spiked:13/13c

Thursday Mar 26, 2009 #

Yoga 1:00:00 [3]

Road Run 19:00 [3] 2.0 mi (9:30 / mi)
shoes: Brooks Adreneline GTS 2008

Wednesday Mar 25, 2009 #

Road Run 27:44 [3] 3.0 mi (9:15 / mi)
shoes: Brooks Adreneline GTS 2007

Tuesday Mar 24, 2009 #

Road Run 55:44 [3] 6.0 mi (9:17 / mi)
shoes: Brooks Adreneline GTS 2007

Monday Mar 23, 2009 #

Trail Run hills 1:00:00 [4]

Workout consisted of four hills and four accelerations on the trails.

Sunday Mar 22, 2009 #

Note

Bad past couple of days. Made a school trip to Peoria which I didn't get a chance to workout. :(

Friday Mar 20, 2009 #

Road Run hills 45:00 [4]
shoes: Brooks Adreneline GTS 2008

Tuesday Mar 17, 2009 #

Road Run 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Brooks Adreneline GTS 2007

Monday Mar 16, 2009 #

Road Run tempo 47:25 [4] 6.0 mi (7:54 / mi)
shoes: Brooks Adreneline GTS 2008

Road Run warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks Adreneline GTS 2008

Yoga 30:00 [2]

Sunday Mar 15, 2009 #

Stationary Bike 40:00 [3] 10.8 mi (3:42 / mi)

Saturday Mar 14, 2009 #

Trail Run 2:21:00 [2]

Long trail run at Pere Marquette state Park. I really didn't feel it today. Even now 5 hours later I am more tired than I normally am for that type of distance. Knee and hip seem to be doing pretty good. I just have to make sure I stretch before and after runs. (normally I just stretch after)

Friday Mar 13, 2009 #

Trail Run 30:00 [3] 3.0 mi (10:00 / mi)

Tuesday Mar 10, 2009 #

Trail Run 50:00 [3]

Monday Mar 9, 2009 #

Road Run 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Brooks Adreneline GTS 2007

C • You've got a good mileage b... 3

Sunday Mar 8, 2009 #

Road Run 1:50:00 [3] 11.0 mi (10:00 / mi)
shoes: Brooks Adreneline GTS 2008

Saturday Mar 7, 2009 #

Trail Run 2:29:00 [3]

Friday Mar 6, 2009 #

Road Run 54:37 [3] 6.0 mi (9:06 / mi)
shoes: Brooks Adreneline GTS 2007

Thursday Mar 5, 2009 #

Note
(injured) (rest day)

My right knee has been bothering me. It almost feels like something is up with the right hip. Muscles around the hip including the IT band and hip flexor are all rather tight. This was the reason for the 4 miles instead of the planned 8 yesterday and not running at all today. I'd rather try to rest and fix it now than right before all the fun fall races.

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