Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtruns

In the 31 days ending Oct 31, 2012:

activity

time

miles

+ft

Running

55:22:29

466.0

(7:08)

749.95

(4:26)

17200

Strength Training

3:45:00

Total

59:07:29

466.0

749.95

17200

averages - sleep:8.4 weight:179.2lbs

3:30

0:00

» now

Wednesday Oct 31, 2012 #

12 PM

Running 1:02:09 [4] 9.0 mi (6:54 / mi)
slept:8.0 shoes: NB MT110 Second Pair

Liberty Point, felt great. Did 10 x 1 minute hill repeats, best hill repeat workout I have had in a long time.

Tuesday Oct 30, 2012 #

10 AM

Running 1:02:42 [2] 9.0 mi (6:58 / mi)
slept:9.0 weight:179lbs shoes: Brooks Pure Grit

North Shore, felt okay

Monday Oct 29, 2012 #

8 AM

Running 3:30:21 [2] 26.0 mi (8:05 / mi) +4500ft 6:57 / mi
slept:9.0 weight:179lbs shoes: Brooks Pure Grit

666 to Jones Park, felt great. Did a 12 hour fast before the run with my first calories at 2:45. I drank 300 in 20 minutes because my vision started getting bad and I was afraid of falling on the way down.

Sunday Oct 28, 2012 #

Event: PPRRUN Fall Series #3 - Ute Valley Park

8 AM

Running 48:06 [2] 7.0 mi (6:52 / mi)
slept:9.5 shoes: Adidas Oregon

TM, felt okay

11 AM

Running 1:40:00 [5] 14.0 mi (7:09 / mi)
shoes: Adidas Hagio

Ute Valley Park for the Fall Series, felt great. Finished 3rd overall in 38:57. My lungs bothered me from the cold early in the week.

Saturday Oct 27, 2012 #

7 AM

Running 53:28 [2] 8.0 mi (6:41 / mi)
slept:6.5 shoes: Adidas Oregon

TM, felt great

3 PM

Running 39:03 [2] 6.0 mi (6:31 / mi)
shoes: Adidas Hagio

Paved Trail, felt great

Friday Oct 26, 2012 #

10 AM

Running 1:37:08 [4] 16.0 mi (6:04 / mi)
slept:10.0 shoes: Adidas Oregon

TM, felt great. Did a progression run sub 6 at mile 6, sub 5:45 at mile 8, then 5:27 from mile 10 to 15. First 5 miles in 33:59, next 5 miles were in 29:03 and the last 5 miles were in 27:14 (last 10 miles in 56:17).

Thursday Oct 25, 2012 #

10 AM

Running 1:56:42 [2] 17.0 mi (6:52 / mi)
slept:8.5 shoes: Brooks Pure Grit

South Shore, felt okay

Wednesday Oct 24, 2012 #

11 AM

Running 1:25:11 [4] 13.0 mi (6:33 / mi)
slept:8.0 shoes: Adidas RC

TM, felt okay (still a little sick). Did a progression run sub six at mile 8, sub 5:45 at 10 and 5:27 for the last mile.

1 PM

Running 52:00 [2] 5.0 mi (10:24 / mi)
shoes: Adidas Hagio

Liberty Point with the family.

Tuesday Oct 23, 2012 #

8 AM

Running 1:06:36 [2] 10.0 mi (6:40 / mi)
slept:11.0 weight:178lbs shoes: Adidas RC

TM, sick. Finally starting to feel better.

Monday Oct 22, 2012 #

11 AM

Running 49:24 [2] 7.0 mi (7:03 / mi)
slept:10.0 weight:179lbs shoes: Adidas RC

TM, sick. This is the wrong time to get sick, might change my race plans.

Sunday Oct 21, 2012 #

12 PM

Running 28:41 [2] 4.0 mi (7:10 / mi)
slept:8.0 shoes: Adidas RC

TM, sick. Skipped the half this morning because I didn't feel well. The head cold started yesterday morning but I thought it was just allergies. Could be the reason yesterday's race went so bad.

Saturday Oct 20, 2012 #

Event: RMAC XC Open, Colorado XC Championship

8 AM

Running 1:55:00 [5] 17.0 mi (6:46 / mi)
slept:7.5 shoes: Adidas Hagio

Monument Valley for the RMAC XC, felt horrible. Finished the 8k course in 27:10 which was probably the worst race I have run in a long time. I should have run at least a minute faster, last year I would have run sub 25:45. Time to work on my speed.

Friday Oct 19, 2012 #

12 PM

Running 1:28:09 [2] 12.0 mi (7:21 / mi) +1500ft 6:34 / mi
slept:8.5 shoes: Adidas Hagio

South Shore, felt great. Did 5 x 1 minute uphill repeats.

Wednesday Oct 17, 2012 #

9 AM

Running 1:32:34 [2] 14.0 mi (6:37 / mi)
slept:8.0 shoes: Adidas RC

TM, felt great

Strength Training 1:00:00 [4]

Ab Ripper X and 3 sets of 13

Tuesday Oct 16, 2012 #

11 AM

Running 1:20:56 [2] 12.0 mi (6:45 / mi)
slept:9.0 shoes: Brooks Pure Grit

Liberty Point, tired.

3 PM

Running 28:31 [2] 4.0 mi (7:08 / mi)
shoes: Adidas RC

TM, tired

Monday Oct 15, 2012 #

9 AM

Running 3:11:14 [2] 27.0 mi (7:05 / mi)
slept:8.0 shoes: Adidas Hagio

South Shore and Paved Trail, felt great.

Sunday Oct 14, 2012 #

Event: PPRRUN Fall Series #2 - Bear Creek Park

8 AM

Running 28:53 [2] 4.0 mi (7:13 / mi)
slept:5.5 shoes: Adidas RC

TM, felt okay

C • Nice job on the race. You'... 3

10 AM

Running 1:38:00 [5] 14.0 mi (7:00 / mi)
shoes: Adidas Hagio

Bear Creek Park for the Fall Series, felt great. Finished 2nd overall in 28:48. Felt really great on the uphill but couldn't keep up on the down because I just don't have the same leg speed I did this time last year. The year of focusing on up hills are finally starting to pay off.

Saturday Oct 13, 2012 #

10 AM

Running 1:09:21 [4] 10.0 mi (6:56 / mi)
slept:10.0 shoes: Adidas Hagio

Liberty Point, felt great. Did 10 x 1 minute hill repeats.

5 PM

Running 27:16 [2] 4.0 mi (6:49 / mi)
shoes: Adidas RC

TM, felt great

Friday Oct 12, 2012 #

10 AM

Strength Training 1:00:00 [4]

Ab ripper and 3 sets of 13

Running 1:07:11 [2] 10.0 mi (6:43 / mi)
slept:6.5 shoes: Adidas RC

TM, felt okay

4 PM

Running 34:21 [2] 5.0 mi (6:52 / mi)
shoes: Adidas RC

TM, felt okay

Thursday Oct 11, 2012 #

11 AM

Running 1:34:31 [4] 14.0 mi (6:45 / mi) +1200ft 6:15 / mi
slept:9.0 shoes: Adidas Hagio

South Shore, felt great. Did 3 x skull canyon loop with 3 minute active rest, times were 13:56, 14:24, and 14:36. Ran the first one too hard so next time I will start off easier or run in cooler weather because it was really hot.

C • Hey Justin! 4

4 PM

Running 46:59 [2] 7.0 mi (6:43 / mi)
shoes: Adidas Hagio

Paved Trail, felt okay

Wednesday Oct 10, 2012 #

9 AM

Running 1:27:41 [2] 13.0 mi (6:45 / mi)
slept:9.0 weight:181lbs shoes: Adidas Hagio

South Shore, felt okay

Tuesday Oct 9, 2012 #

12 PM

Running 2:14:31 [2] 19.0 mi (7:05 / mi)
slept:7.5 shoes: Brooks Pure Grit

Liberty Point-South Shore-Paved Trail-North Shore and the Paved Trail, felt okay. The wind was horrible today.

Monday Oct 8, 2012 #

12 PM

Running 2:15:51 [2] 20.0 mi (6:48 / mi)
slept:7.0 shoes: Adidas Hagio

Paved trail-North Shore-NS paved trail and back, felt great. Ran 1:08:27 out and 1:07:24 back.

Sunday Oct 7, 2012 #

11 AM

Running 1:09:00 [2] 8.0 mi (8:37 / mi) +2000ft 6:58 / mi
shoes: Brooks Pure Grit

Scorched Earth Trail, felt great

Saturday Oct 6, 2012 #

9 AM

Running 1:47:46 [4] 14.0 mi (7:42 / mi) +2500ft 6:35 / mi
shoes: Brooks Pure Grit

Kane Creek-Hunter Rim-Kane Creek-Hunter Canyon-Kane Creek-SET. Progression run with the last 25 minutes hard.

3 PM

Strength Training 45:00 [2]

Bouldering in Moab

4 PM

Running 41:06 [2] 4.0 mi (10:17 / mi) +1000ft 8:19 / mi
shoes: Brooks Pure Grit

Scorched Earth Trail (SET), felt great

Friday Oct 5, 2012 #

9 AM

Running 2:17:51 [2] 16.0 mi (8:37 / mi) +2500ft 7:30 / mi
slept:10.5 shoes: Adidas Hagio

Pritchett Canyon and Hunter Rim, felt okay.

Thursday Oct 4, 2012 #

8 AM

Running 1:03:31 [2] 9.0 mi (7:03 / mi)
slept:8.0 shoes: Adidas Hagio

Kane Creek Rd, felt great.

3 PM

Running 1:30:33 [2] 10.0 mi (9:03 / mi) +2000ft 7:37 / mi
shoes: Adidas Hagio

Kane Creek Rd-Hunter Canyon-Pass Trail, felt great.

Wednesday Oct 3, 2012 #

8 AM

Running 1:44:11 [2] 15.0 mi (6:57 / mi)
slept:8.0 shoes: Adidas Hagio

Liberty Point and Paved Trail, felt okay

Tuesday Oct 2, 2012 #

9 AM

Running 1:04:58 [2] 10.0 mi (6:30 / mi)
slept:7.5 weight:179lbs shoes: Adidas RC

TM, felt great

3 PM

Running 27:06 [2] 4.0 mi (6:47 / mi)
shoes: Adidas RC

TM, felt great

Monday Oct 1, 2012 #

9 AM

Running 1:19:06 [2] 12.0 mi (6:36 / mi)
slept:9.0 shoes: Adidas RC

TM, felt great

10 AM

Strength Training 1:00:00 [4]

Ab ripper and 3 sets of 13

1 PM

Running 44:51 [2] 7.0 mi (6:24 / mi)
shoes: Adidas Hagio

Paved Trail, felt great

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