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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cbd

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  Running13 16:40:41 107.5(9:19) 173.0(5:47)
  Adventure Race1 11:48:00 50.0(14:10) 80.47(8:48)
  Weights8 6:10:00
  Yoga4 4:40:00
  Cycling1 45:00
  Total18 40:03:41 157.5 253.47
averages - sleep:7 rhr:56 weight:169lbs

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Saturday Feb 28, 2009 #

Yoga 1:05:00 [4]

Jonathan's class. Good class.

Weights 35:00 [2]
shoes: DS Trainers 2

Easy weights. Hard abs & shoulders.

Running warm up/down 40:00 [1] 4.5 mi (8:53 / mi)
shoes: DS Trainers 2

Ran easy with Alyson & Nancy. Social run, low HR

Cycling (spin) 45:00 [3]
shoes: DS Trainers 2

Wednesday Feb 25, 2009 #

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: DS Trainers 2

Weights 40:00 [3]
shoes: DS Trainers 2

Tuesday Feb 24, 2009 #

Running 55:00 [2] 7.0 mi (7:51 / mi)
shoes: DS Trainers 2

Recovery run on the track

Monday Feb 23, 2009 #

Weights 45:00 [3]

weights focusing on recovery - range of motion & easy weight.

Yoga 1:05:00 [3]

Felt pretty good. A couple of small sore spots were deep in the hips but generally felt fine. Patience with instruction was low so I did my own thing.

Saturday Feb 21, 2009 #

Running race 5:12:56 [3] 31.0 mi (10:06 / mi)
shoes: Cascadia 2

Sylamore 50-K trail run. This was super fun. Recovery is going great & faster than expected. No major soreness.

Wednesday Feb 18, 2009 #

Weights 45:00 [2]
shoes: DS Trainers 2

Easy pre-race weights & stretching. Moderate core & short sets.

Tuesday Feb 17, 2009 #

Running intervals 45:00 [3] 3.0 mi (15:00 / mi)
shoes: DS Trainers 2

Track workout - paced Francis for a 9:30ish 1.5 mi with warmup and cooldown. Moderate effort, low output. Knee pain from the cold.

Monday Feb 16, 2009 #

Yoga 1:20:00 [1]

Weights 55:00 [2]
shoes: Cascadia 2

Taper training

Sunday Feb 15, 2009 #

Running long 1:25:45 [3] 10.0 mi (8:35 / mi)
shoes: Cascadia 2

Last long run before the race with Andrew & Jonathan. We ran at Shelby Farms from the visitor's center up the gravel road to the blue and yellow trails. The blue trail was a swamp. We did a nice interval coming back off of the gravel road.

Saturday Feb 14, 2009 #

Weights 15:00 [2]

Yoga 1:10:00 [3]

Yoga. I'm far from flexible.

Thursday Feb 12, 2009 #

Running tempo 34:00 [5] 5.0 mi (6:48 / mi)
shoes: DS Trainers 2

Breakaway run. Dropped, as usual.

Wednesday Feb 11, 2009 #

Running 59:00 [2] 8.0 mi (7:22 / mi)
shoes: DS Trainers 2

Weights 1:00:00 [3]
shoes: DS Trainers 2

Tuesday Feb 10, 2009 #

Running intervals (Track) 48:00 [4] 6.0 mi (8:00 / mi)
shoes: DS Trainers 2

Still super sore from Saturday!

Saturday Feb 7, 2009 #

Event: Bonk Hard Chill
 

Adventure Race 11:48:00 [3] 50.0 mi (14:10 / mi)
shoes: Cascadia 1

Thursday Feb 5, 2009 #

Running tempo 49:00 [3] 7.0 mi (7:00 / mi)
shoes: DS Trainers 2

Tuesday Feb 3, 2009 #

Running intervals (Track commute) 1:27:00 [4] 9.0 mi (9:40 / mi)
rhr:56 slept:7.0 weight:169lbs shoes: DS Trainers 2

Track Workout: 2 x (4 x 3 min on, 1 min rest) = 4 mi
Commute: to and from the track = ~5 mi

Monday Feb 2, 2009 #

Weights (All) 1:15:00 [3]

Good weights, heavy core. Lighter legs

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Asics Trail bargains

Sunday Feb 1, 2009 #

Running hills 2:35:00 [4] 13.0 mi (11:55 / mi)
shoes: Cascadia 1

Ran red trail at Shelby Forrest with AJ, Jonathan, Mary, and James. Good, steady pace for first 4 laps and hard 5th lap.

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