Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtruns

In the 31 days ending Mar 31, 2013:

activity

time

miles

+ft

Running

40:16:22

331.0

(7:18)

532.69

(4:32)

15400

Total

40:16:22

331.0

(7:18)

532.69

(4:32)

15400

averages - sleep:8.8

3:13

0:00

» now

Saturday Mar 30, 2013 #

11 AM

Running 1:04:41 [2] 10.0 mi (6:28 / mi)
slept:9.0 shoes: La Sportiva Helios

Sea Rim State Park in TX, felt great. Head cold is almost gone.

Friday Mar 29, 2013 #

7 AM

Running 44:51 [2] 7.0 mi (6:24 / mi)
slept:9.5 shoes: Adidas Adios

Gulf State Park, felt okay. I have had a head cold for the last few days and with the race coming up soon I wanted to take a down day. Hopefully I will feel better tomorrow.

Thursday Mar 28, 2013 #

8 AM

Running 1:16:46 [2] 12.0 mi (6:24 / mi)
slept:9.0 shoes: Adidas Adios

Gulf State Park in Alabama, felt great.

1 PM

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Adidas Adios

Gulf Beach with the family, felt great.

Wednesday Mar 27, 2013 #

11 AM

Running 1:08:36 [2] 11.0 mi (6:14 / mi)
slept:7.0 shoes: Adidas Adios

Gulf State Park, felt okay.

Tuesday Mar 26, 2013 #

7 AM

Running 1:20:35 [4] 13.0 mi (6:12 / mi)
slept:6.0 shoes: La Sportiva Helios

Swamp Fox Passage Trail, felt great. Did 4 x 2 miles with 3 minutes of active recovery. The repeats were in 10:58, 10:54, 10:38 and 10:38. This was my best workout in a very long time, considering it was on a muddy and rooty trail plus I was very happy with the negative splits. Finally feel ready to race next Saturday.

Monday Mar 25, 2013 #

9 AM

Running 33:11 [2] 5.0 mi (6:38 / mi)
slept:9.0 shoes: La Sportiva Helios

Swamp Fox, felt great.

4 PM

Running 40:08 [2] 6.0 mi (6:41 / mi)
shoes: La Sportiva Helios

Swamp Fox Passage Trail, felt great.

Sunday Mar 24, 2013 #

1 PM

Running 1:08:22 [4] 11.0 mi (6:13 / mi)
slept:12.0 shoes: La Sportiva Helios

Swamp Fox Passage, felt great. Did 2 x 2 miles with 3 minutes active recovery. The repeats were 10:50 and 10:58, really rainy and muddy conditions.

Saturday Mar 23, 2013 #

11 AM

Running 1:23:33 [4] 13.0 mi (6:26 / mi)
slept:8.0 shoes: Adidas Adios

Swamp Fox Trail, felt great. Did 12 x 30 seconds on/off from miles 10 to 12, knee is finally feeling almost normal.

Friday Mar 22, 2013 #

10 AM

Running 1:37:31 [2] 10.0 mi (9:45 / mi)
slept:10.5 shoes: Adidas Adios

Swamp Fox Passage Trail with Kylah, felt great. Ran with Kylah for her tenth birthday.

4 PM

Running 31:47 [2] 5.0 mi (6:21 / mi)
shoes: Adidas Adios

Swamp Fox Passage Trail in SC, felt great. Knee is feeling much better since I started taping it.

Thursday Mar 21, 2013 #

9 AM

Running 39:38 [2] 6.0 mi (6:36 / mi)
slept:6.0 shoes: Adidas Adios

Myrtle Beach Road, injured. Knee is still not great so I turned back.

Wednesday Mar 20, 2013 #

8 AM

Running 59:42 [2] 9.0 mi (6:38 / mi)
slept:10.0 shoes: Adidas Adios

Washington DC TM, injured. The knee felt a lot better.

Monday Mar 18, 2013 #

8 AM

Running 1:32:55 [2] 11.0 mi (8:27 / mi)
slept:8.0 shoes: Adidas Adios

VA Beach greenway, injured. Knee really bothered me today.

Sunday Mar 17, 2013 #

Event: Shamrock Marathon

8 AM

Running 1:17:00 [5] 13.0 mi (5:55 / mi)
slept:9.0 shoes: Adidas Adios

Shamrock Marathon, felt great. Dropped at the 12 mile point because of the knee. It was pretty tight from miles 4 to 7 and then I stopped and walked for 30 seconds. After that it seemed to loosen up and it felt pretty good. I could have finished the race but I don't want to risk an injury with HH 25k in three weeks. I was running 5:37 per mile up to mile twelve even with the short walk at mile 7. I feel really confident in my fitness for the next race.

Saturday Mar 16, 2013 #

10 AM

Running 46:03 [2] 7.0 mi (6:35 / mi)
slept:5.0 shoes: Adidas Adios

VA Beach Boardwalk, injured. Knee is feeling a ton better, not sure I will make it the full 26.2 but I am going to try.

Friday Mar 15, 2013 #

1 PM

Running 20:00 [2] 3.0 mi (6:40 / mi)
slept:6.0 shoes: Adidas Adios

Country road off I40 in NC, injured. Knee is better than yesterday but I still need a day or so.

Thursday Mar 14, 2013 #

9 AM

Running 26:03 [2] 4.0 mi (6:31 / mi)
slept:8.5 shoes: Adidas Adios

Cades Cove road, injured. Knee hurt bad on the downhill so I turned back.

Wednesday Mar 13, 2013 #

11 AM

Running 2:22:31 [2] 14.0 mi (10:11 / mi) +3200ft 8:22 / mi
slept:8.5 shoes: La Sportiva Vertical K

Anthony Creek Trail, felt okay. Knee bothered me on the downhill and ran the last three miles with the kids.

Tuesday Mar 12, 2013 #

10 AM

Running 2:01:14 [4] 14.0 mi (8:40 / mi) +3200ft 7:07 / mi
slept:10.0 shoes: La Sportiva Helios

Anthony Creek Trail, felt okay. Did 8 x 5 minutes with 2 minutes rest between each. Knee bothered me on the downhill.

1 PM

Running 1:12:00 [2] 6.0 mi (12:00 / mi) +500ft 11:07 / mi
shoes: La Sportiva Anaconda

Abrams Falls Trail with the family, felt okay.

Monday Mar 11, 2013 #

11 AM

Running 1:33:17 [2] 14.0 mi (6:40 / mi)
slept:11.0 shoes: La Sportiva Helios

Cades Cove Road, felt okay but have been tired.

Sunday Mar 10, 2013 #

9 AM

Running 2:13:15 [2] 16.0 mi (8:20 / mi) +2500ft 7:15 / mi
slept:9.0 shoes: La Sportiva Helios

Rich Mountain, felt great. This side of the park is not as steep and the trails were easier to run.

Saturday Mar 9, 2013 #

9 AM

Running 1:47:11 [4] 13.0 mi (8:15 / mi) +2800ft 6:51 / mi
slept:9.5 shoes: La Sportiva Vertical K

Russell Field, felt great. Did a 30 minute tempo.

2 PM

Running 37:00 [2] 5.0 mi (7:24 / mi)
shoes: La Sportiva Helios

Anthony Creek, felt great.

Friday Mar 8, 2013 #

9 AM

Running 2:25:31 [2] 16.0 mi (9:06 / mi) +3200ft 7:39 / mi
slept:10.5 shoes: La Sportiva Helios

Spence Field and Russell Field Loop in Smoky Mountain NP, felt great

3 PM

Running 38:00 [2] 5.0 mi (7:36 / mi)
shoes: La Sportiva Anaconda

Gap Trail, felt okay.

Wednesday Mar 6, 2013 #

7 AM

Running 42:51 [2] 6.0 mi (7:09 / mi)
slept:10.5 shoes: New Balance 890

Natchez Trace State Park, felt okay.

Tuesday Mar 5, 2013 #

12 PM

Running 1:17:22 [2] 11.0 mi (7:02 / mi)
slept:9.0 shoes: New Balance 890

Natchez Trace State Park, felt okay.

Monday Mar 4, 2013 #

8 AM

Running 45:46 [2] 6.0 mi (7:38 / mi)
slept:9.0 shoes: Adidas Adios

Arkansas River Trail, tired.

Sunday Mar 3, 2013 #

Event: Little Rock Marathon

8 AM

Running 2:41:00 [5] 27.0 mi (5:58 / mi)
slept:8.0 shoes: Adidas Adios

Little Rock Marathon, felt okay. Finished 8th overall in 2:34:34. Didn't feel too well and struggled mentally.

Saturday Mar 2, 2013 #

11 AM

Running 54:31 [2] 8.0 mi (6:49 / mi)
slept:8.5 shoes: Adidas Adios

Arkansas River Trail, felt great.

Friday Mar 1, 2013 #

2 PM

Running 1:03:31 [4] 11.0 mi (5:46 / mi)
slept:9.0 shoes: Adidas Adios

TM at hotel in Little Rock, felt great. Did 5 x 1 mile repeats with 3 minutes active recovery in 4:58 and 4:48 for the last four.

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