Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtruns

In the 31 days ending Jan 31, 2012:

activity

time

miles

+ft

Running

37:44:44

316.0

(7:10)

508.55

(4:27)

10500

Yoga

1:00:00

Strength Training

1:00:00

Total

39:44:44

316.0

508.55

10500

averages - sleep:8 weight:177.7lbs

5:00

0:00

» now

Tuesday Jan 31, 2012 #

Running 26:18 [2] 4.0 mi (6:35 / mi)
shoes: Adidas Oregon 2nd Pair

TM, felt okay

7 AM

Running 1:18:09 [2] 12.0 mi (6:31 / mi)
slept:6.0 weight:178lbs shoes: Adidas Oregon 2nd Pair

TM, felt okay

Monday Jan 30, 2012 #

7 AM

Running 55:36 [2] 8.0 mi (6:57 / mi)
slept:9.5 weight:179lbs shoes: Adidas Oregon 2nd Pair

TM, felt okay

12 PM

Running 46:57 [2] 7.0 mi (6:42 / mi)
shoes: Inov8 f-lite 195

Paved trail, felt okay

Sunday Jan 29, 2012 #

8 AM

Running 2:55:26 [4] 21.0 mi (8:21 / mi) +4500ft 6:57 / mi
slept:10.0 shoes: Saucony Peregrine

UPT and LRR then Bob's to Barr trail to almost the bottomless pit sign and back with Matt C and Peter M, felt great. Tempo run from UPT to the top of LRR. Got to the bottom of LRR in 33 minutes and to the top in 1:05 which was 10 minutes faster than last week. Really happy with the workout which was the fastest I have run to the top. Ran down faster than usual and I am sure there were a few sub 6 minute miles.

Saturday Jan 28, 2012 #

7 AM

Running 26:36 [2] 4.0 mi (6:39 / mi)
slept:6.0 weight:178lbs shoes: Adidas Oregon 2nd Pair

TM, felt okay

11 AM

Running 1:07:32 [2] 10.0 mi (6:45 / mi) +1000ft 6:10 / mi
shoes: Saucony Peregrine

South Shore, felt great

Friday Jan 27, 2012 #

7 AM

Running 1:12:42 [4] 12.0 mi (6:04 / mi)
slept:8.0 weight:178lbs shoes: Adidas RC

Paved trail and Easement, felt great. Did a 5 mile tempo on the paved trail in 26:22 or 5:16 per mile. Really happy with the time because this is a tough hilly course.

Thursday Jan 26, 2012 #

6 AM

Running 1:26:32 [2] 13.0 mi (6:39 / mi)
slept:9.0 weight:178lbs shoes: Adidas Oregon 2nd Pair

TM, felt okay

Wednesday Jan 25, 2012 #

7 AM

Running 1:05:23 [2] 10.0 mi (6:32 / mi)
slept:8.0 weight:178lbs shoes: Adidas Oregon 2nd Pair

TM, felt great

1 PM

Running 1:02:00 [4] 8.0 mi (7:45 / mi) +2000ft 6:16 / mi
shoes: Adidas Oregon 2nd Pair

Liberty Point with Jordan, felt great. Did 15 x 1 minute hill repeats with a little over a minute break between each.

Tuesday Jan 24, 2012 #

6 AM

Running 1:42:15 [2] 15.0 mi (6:49 / mi)
slept:8.0 shoes: Adidas Oregon 2nd Pair

Paved trail and TM, felt okay

Monday Jan 23, 2012 #

6 AM

Running 1:20:08 [2] 12.0 mi (6:41 / mi)
slept:9.5 shoes: Adidas Oregon 2nd Pair

TM, felt okay

7 AM

Strength Training 30:00 [4]

2 x 14 weights

12 PM

Running 32:24 [2] 5.0 mi (6:29 / mi)
shoes: Saucony Peregrine

Paved trail, felt great

Sunday Jan 22, 2012 #

8 AM

Running 2:48:01 [4] 16.0 mi (10:30 / mi) +3000ft 8:55 / mi
slept:8.5 shoes: Saucony Peregrine

Longs Ranch plus up Barr and Manitou Roads with Peter M, Matt Hill and Matt C at the incline club also ran with Tommy Manning for a while, felt okay. Did a tempo run up Longs Ranch which took 36 minutes. Really struggled towards the end. Kept up with Peter and Matt but the put 3 minutes on the last half.

Friday Jan 20, 2012 #

6 AM

Running 1:20:00 [2] 12.0 mi (6:40 / mi)
slept:6.0 shoes: Adidas Oregon

Westminster roads and trails with JMock, felt great

1 PM

Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: Saucony Peregrine

Palmer Park with the family , felt great

Thursday Jan 19, 2012 #

6 AM

Running 1:10:00 [2] 10.0 mi (7:00 / mi)
slept:3.0 shoes: Adidas Oregon

Westminster roads and trails with JMock , tired.

Wednesday Jan 18, 2012 #

5 AM

Running 59:31 [2] 9.0 mi (6:37 / mi)
slept:8.0 shoes: Adidas Oregon 2nd Pair

TM, tired

Tuesday Jan 17, 2012 #

7 AM

Running 1:17:08 [4] 13.0 mi (5:56 / mi)
slept:9.0 shoes: Adidas Oregon 2nd Pair

TM, felt great. Did a progression run sub 6 @ mile 4, sub 530 @ mile 7, last 5 miles 26:24 or 5:17 per mile with a 1 mile cool down.

1 PM

Running 26:25 [2] 4.0 mi (6:36 / mi)
weight:179lbs shoes: Adidas Oregon 2nd Pair

TM, felt great

2 PM

Yoga 30:00 [1]

Monday Jan 16, 2012 #

7 AM

Running 58:28 [2] 9.0 mi (6:30 / mi)
slept:10.0 weight:181lbs shoes: Adidas Oregon 2nd Pair

TM, felt great

12 PM

Running 26:31 [2] 4.0 mi (6:38 / mi)
shoes: Adidas Oregon 2nd Pair

TM, felt great. Warm up for weights.

Strength Training 30:00 [4]

Did 2 x weights, 12 each set including pull up, push ups, curls, bench press, ect... I don't give myself a lot of rest so these workouts are tough.

2 PM

Yoga 30:00 [1]

Thursday Jan 12, 2012 #

6 AM

Running 1:07:23 [2] 10.0 mi (6:44 / mi)
slept:9.0 shoes: Adidas Oregon 2nd Pair

TM, felt okay

C • Fat Ass 5

Wednesday Jan 11, 2012 #

Running 1:00:47 [2] 9.0 mi (6:45 / mi)
slept:10.0 weight:178lbs shoes: Adidas Oregon 2nd Pair

TM, felt okay

Saturday Jan 7, 2012 #

Event: Bandera 100k

Running 5:00:00 [5] 38.0 mi (7:54 / mi)
slept:7.0 shoes: Saucony Peregrine

Bandera 100k, felt okay. Felt great until mile 20 and that is when I started to cramp. I should have stopped and had Denise get me going but I just blew thru the aid station. At the turn I was throwing up but I decided to keep going. At the next aid I called it quits.

Friday Jan 6, 2012 #

Running 40:00 [2] 4.0 mi (10:00 / mi)
slept:6.0 shoes: Saucony Peregrine

Bandera, felt great. Ran with the family.

Wednesday Jan 4, 2012 #

7 AM

Running 40:06 [2] 6.0 mi (6:41 / mi)
slept:8.0 weight:174lbs shoes: Adidas Oregon 2nd Pair

TM, felt great

C • nice job 1

Tuesday Jan 3, 2012 #

7 AM

Running 48:32 [4] 8.0 mi (6:04 / mi)
slept:8.0 shoes: Adidas Oregon 2nd Pair

TM, felt great. Did a 4 mile tempo run in 21:25. Started st 5:30 and finished with a 5:13. Increased the pace by .2 each mile. This workout was pretty easy and was only a pre race workout.

C • Bandera 2

Monday Jan 2, 2012 #

7 AM

Running 53:08 [2] 8.0 mi (6:38 / mi)
slept:8.0 shoes: Adidas Oregon 2nd Pair

TM, felt great

Sunday Jan 1, 2012 #

1 PM

Running 1:10:46 [2] 11.0 mi (6:26 / mi)
slept:9.0 weight:174lbs shoes: Adidas Oregon 2nd Pair

TM, felt great

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