Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trailrat

In the 7 days ending Jan 19:

activity # timemileskm+ft
  Running5 5:11:48 40.73(7:39) 65.55(4:45) 3354
  Weights1 1:00:00
  Total6 6:11:48 40.73 65.55 3354
averages - weight:169.2lbs

«»
1:38
0:00
» now
MoTuWeThFrSaSu

Saturday Jan 18 #

7 AM

Running (Trail) 11:05 intensity: (10:28 @1) + (15 @2) + (22 @3) 1.2 mi (9:14 / mi) +177ft 8:06 / mi
ahr:126 max:140 shoes: Lycan

Pre-race warmup. Just an easy cruise up and down the hill at the start.

Running (Trail) 1:27:50 intensity: (11:02 @1) + (9:39 @2) + (19:55 @3) + (30:18 @4) + (16:56 @5) 12.72 mi (6:54 / mi) +1296ft 6:18 / mi
ahr:159 max:187 shoes: Lycan

Coldwater Rumble 20K

Yet another 4th place finish. 4th seems to be my jam the past year. LOL!!! I had an A goal of being as close to 1:30 as possible and was actually 1:27 so can't complain considering this is my first race since Sept before surgery. Super pleased and pumped for things to come! I felt great cardio wise but just did not have the turn over in the legs to hang on, the winner averaged 6:20 miles so got some work to do. ;o) Such a fun day hanging out, seeing Don finish his race and Ray finishing the 52 miler.

Friday Jan 17 #

11 AM

Running (Trail) 47:04 intensity: (25:09 @1) + (13:50 @2) + (7:45 @3) + (20 @4) 4.44 mi (10:36 / mi) +846ft 8:59 / mi
ahr:134 max:169 shoes: Lycan

4 miles easy in AM

Some easy jogging with Don and Ray out in the desert in AZ. So much fun! First race of the year tomorrow, going to suck!!!! LOL!

Thursday Jan 16 #

Note
(rest day)

Travel day with Ray to AZ for the race this weekend. Just chillin and exploring.

Wednesday Jan 15 #

10 AM

Running (Trail) 1:11:49 intensity: (6:19 @1) + (7:34 @2) + (6:39 @3) + (19:23 @4) + (31:54 @5) 9.76 mi (7:22 / mi) +779ft 6:50 / mi
ahr:164 max:191 shoes: Lycan

3 miles easy, 5 x 3 min hills mod/hard with run down recovery, 3 miles easy

Done over on the hill at Stern Lake where I always do this workout. Did not push the up as hard as the past for as you said I focused on smooth verses strain so at least the dry heaving did not happen like usual. LOL.... since I do this workout in the same location everytime I was only about 10-15yards shorter on the uphill than usual so not to much slower. Little wiped after this one but that is expected, everything else is good.

Tuesday Jan 14 #

9 AM

Running (Trail) 1:00:04 intensity: (11:36 @1) + (1:00 @2) + (6:27 @3) + (30:35 @4) + (10:26 @5) 8.2 mi (7:19 / mi) +169ft 7:11 / mi
ahr:159 max:184 shoes: Sonic Pro2 Yellow

8 miles easy plus 4 x 30 second hills

Run over at Davidson Mesa mid morning sandwiched between work meetings. Did 30sec fast instead of hills to work on my turnover and also due to lack of a hill.

Monday Jan 13 #

5 AM

Note
weight:169.2lbs

Weight check in... down 2 more pounds
9 AM

Running (Trail) 33:56 intensity: (4:39 @1) + (6:08 @2) + (3:30 @3) + (12:51 @4) + (6:48 @5) 4.41 mi (7:42 / mi) +87ft 7:33 / mi
ahr:157 max:185 shoes: Sonic Pro2 White

Easy shake out jog over at Davidson Mesa mid morning. Was supposed to take the day off but needed to move.
3 PM

Weights 1:00:00 [3]

Upper body lifting at the gym this afternoon after work. All upper body with a little bit of core work at the end.

« Earlier | Later »