Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mehosford

In the 30 days ending Sep 30, 2009:

	activity	#	time	miles		km		+ft
	Running	13	43:19:16	201.1	(12:56)	323.64	(8:02)	35700
	Walking	7	13:09:37	45.2	(17:28)	72.74	(10:51)	915
	Yoga	5	4:50:00
	Strength	7	3:01:30
	Swimming	2	1:55:00	2.98	(38:33)	4.8	(23:58)
	Biking	1	1:05:00
	Total	22	67:20:23	249.28		401.18		36615
averages - sleep:7.3 rhr:42 weight:102.7lbs

23:25

0:00

» now

Wednesday Sep 30, 2009 #

Running (Treadmill) 42:42 [4] 5.0 mi (8:32 / mi)
slept:8.0

It's raining outside, so onto the treadmill at 1% incline. 1 mile WU at 9:13 min/mile. 2x mile repeats on 6:30 min/mile (max speed 6:05 min/mile). 1.5 mile cool down. Eddie asleep on the couch next to the rat wheel (dreadmill) while I was about to have a heart attack.

Yoga 1:20:00 [3]
shoes: My Bare Feet

Core Yoga Class with Kim at CCY. We got to chant. I was out of tune, as usual. No one seemed to care, including me.

Tuesday Sep 29, 2009 #

Yoga 1:15:00 [2]
slept:4.5 (rest day)

Yoga at home with Eddie snoring away nearby. Started with hip openers* and then whatever came to mind and felt good.
* http://www.yogajournal.com/video/65

Monday Sep 28, 2009 #

Running 1:59:00 [3] 9.3 mi (12:48 / mi) +3045ft 9:46 / mi
max:160 slept:7.0 weight:104lbs shoes: Mtn Masochist GTX

Terraces to Baker Pass with Matt-n-Eddie. Brilliant fall colors. Grateful for the company and the fall color palette.

Saturday Sep 26, 2009 #

Running (Trail) 8:19:00 [3] 30.1 mi (16:35 / mi) +5285ft 14:13 / mi
shoes: Mtn Masochist GTX

Kings Peak out-n-back with Matt and Eddie! All got a little altitude drunk at the top, including Eddie who chose to recuperate with nuun and a quick descent to <11,000 feet.
Slightly over 100 cal/hr. Began to crater in last 4 miles, owing to cumulative calorie deficit. Sounds familiar.

Friday Sep 25, 2009 #

Running (Trail) 1:28:39 [3] 9.2 mi (9:38 / mi) +1198ft 8:35 / mi
ahr:149 max:166

BST run. 1st longish run since WF100. Felt rugged, largely due to the heat, packed out shoes, and the face that my wallet was stolen from my car while I was running. The run cost me $100/mile based on my calculation of what was missing from my car.

Thursday Sep 24, 2009 #

Yoga 1:00:00 [2]
(rest day)

Yoga a mi casa. All feels good. Hips quite tight. Not sure if that's from WF100 residual stuff or front sitting on 'em in work meetings for past two days. Wax-n-massage today. Perfect rest day activities.

Wednesday Sep 23, 2009 #

Biking 40:00 [3]
slept:6.0

TABATA on exercise bike at hotel gym. 30 min WU, TABATA, 10 min cool down. Beisbol on the TV. So that works.

Yoga 15:00 [3]

Getting caught up on stretching. Probably 2x return to hotel gym to get it all done in between work. Miss. Home. So. Much.

Biking 25:00 [3]

TABATA again. 15 min WU, 5 min TABATA, 5 min cool down.

Running (Treadmill) 18:00 [3] 2.0 mi (9:00 / mi)

Dreadmill running on the magic uphill carpet. All felt good except a little shin splinty on the left side. Ahmadinejad (sp??) speaking at the UN on TV while I was running. Blah blah blah democracy. Wish I had paid attention.

Strength 35:00 [2]

WYLIT (8 min). 10 reps/each for 8 min.
Knee ups on ball. 20 reps/each side.
Plank push ups to inverted V on ball (10 reps).
Leg curls on the ball (20 reps)
Knee tucks on ball (20 reps)

Tuesday Sep 22, 2009 #

Strength 30:00 [3]

(15 min) ATW at 25 reps each.
(15 min) Exercise course dubbed the "executive fitness challenge" behind the Tamaya. Pull ups (15), Chin ups (10), Push Ups (20), Sit Ups (20), Pole climb (once and barely at that). Other ridiculousness too silly to record.

Running (Trail) 45:00 [3] 5.0 mi (9:00 / mi)
slept:7.0

Flatty McFlattertons run behind Tamaya. A little shin splinty on the left leg, so walked a fair amount at the end.
Tomorrow is dia de la yoga as well as TABATAs on the huffy cruisers that you can take out here at the hotel. Kate and I are going to destroy the course.

Monday Sep 21, 2009 #

Running (Trail) 46:55 [3] 5.0 mi (9:23 / mi) +41ft 9:19 / mi

Left HR monitor in Subaru at SLC airport. No data. First day back running and all feels good. Definitely rusty, as Matt said I'd be. Simply nice to be out and about. Ran behind Tamaya resort along Rio Grande. Muy Bueno.

Strength 25:00 [3]
slept:6.0

Core - 100's at 20 reps/each 5 times through.
RW exercises - 10 each side prone drive and prone march, 15 each side leg lifts, 15 each side dead bug.
In ABQ for work. Missing home. Immensely. Home is where the Hart is.

Sunday Sep 20, 2009 #

Walking (Trail) 1:00:00 [1] 3.0 mi (20:00 / mi)
slept:11.0

36th bday with Matty at Mora!! Best bday ever commenced with this killer stroll out to the ocean with Matt. Ibbs stayed behind to watch the car and chill out.

Saturday Sep 19, 2009 #

Walking (Trail) 5:39:37 [3] 18.2 mi (18:40 / mi) +915ft 17:49 / mi
ahr:51 max:142 rhr:42 shoes: Mtn. Masochists

Still on recovery/rehab program from the WF100. Had a solo walkabout whilst Matty was on the Olympus Recon Mission. Last day that I am 35. Still upright. Amazing.

Thursday Sep 17, 2009 #

Walking 2:00:00 [2] 6.0 mi (20:00 / mi)

Walking 'round the Greenlake and Fremont hoods. Legs felt good. Awesome weather. Eddie will love Greenlake park.

Strength 26:30 [3]

Core 100's - 16:30 - 20 reps each 5 x through.
Other core - 10:00 - 3 times through knee ups on the ball (15 each leg or 30 overall), dead bug (20 reps), and side leg lifts (15 each side).
Don't know clam shells or add. sqz.
I will crack you open like a softshell crab and wear your carcass as a raincoat. That's what I think about when I see clam shells. Not sure why.

Wednesday Sep 16, 2009 #

Walking 1:00:00 [2] 4.0 mi (15:00 / mi)
slept:7.5

Sweet walk with Eddie in the 'hood. Felt good. All over.

Strength 27:00 [3]

19 min - ATW with 30 reps/each.
8 min - WYLIT with 10 reps/each 5 times through with 30 sec rest between.

Swimming 55:00 [3] 2.8 km (19:39 / km)

Got my swim on at the fairmont pool. Then homeward bound to Seattle!

Tuesday Sep 15, 2009 #

Walking 1:20:00 [2] 6.0 mi (13:20 / mi)
slept:8.0

Walking with Eddie in the hills. Super mellow pace. Saw lots of folks on trail. Lots o' stopping and chatting.

Monday Sep 14, 2009 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Active recovery in the pool. Lane 1 of the masters club. Freestyle intervals. 200 WU, 100 cool down. Fair amount of pullin' with the buoys. Felt great on the legs. Added years to my life, and hopefully my legs.

Yoga 1:00:00 [1]

Super mellow and cushy recovery yoga. Focus on da hips and da butt and da back and da neck and da adductors. Not too much stretching so as to not snap myself into pieces.

Walking 1:10:00 [2] 4.5 mi (15:33 / mi)

Walkasaurus Rex with Eddy.

Friday Sep 11, 2009 #

Event: Wasatch Front 100 Mile Endurance Run

Running race (Trail) 23:25:00 [3] 100.0 mi (14:03 / mi) +26131ft 11:16 / mi
shoes: Mtn. Masochists

The WF100. Amazing. 2nd place woman behind Betsy Nye. Both of us went under 24 hrs and both of us broke the course record. Without Matt, wouldn't of ever conceived of this being possible.

Wednesday Sep 9, 2009 #

Running (Trail) 1:05:00 [3] 5.0 mi (13:00 / mi)
shoes: Mtn. Masochists

Flat run with my man on the BST. t - 40 hours or so until WTF100 start. Yikes. I mean yippee. 853 miles under the belt, in the legs, and on the feet since June 1st.

Monday Sep 7, 2009 #

Running (Road) 50:00 [3] 5.7 mi (8:46 / mi)
slept:8.5 weight:102lbs

Taperitis in effect. Didn't wanna stop. Ran middle 3 miles on mile pace for 75% of each mile. How confusing is that? Confusing enough for me. Ready....

Sunday Sep 6, 2009 #

Running (Trail) 1:32:00 [3] 9.3 mi (9:54 / mi)
shoes: Mtn. Masochists

I love running.
Ultragen and a massage afterwards.

Saturday Sep 5, 2009 #

Walking 1:00:00 [2] 3.5 mi (17:09 / mi)
(rest day)

Friday Sep 4, 2009 #

Running (Road) 1:03:00 [3] 8.0 mi (7:52 / mi)
slept:7.0 weight:102lbs

Fun, random, stream of consciousness-kinda run with Eddy.

Strength 18:00 [2]

ATW - 15 min. 25 reps/exercise.
5x10 stability ball roll outs
5x10 stability ball knee tucks

Wednesday Sep 2, 2009 #

Running (Road) 1:05:00 [3] 7.5 mi (8:40 / mi)

Training for a 100 miler requires a little bit of running in the dark when you're totally spent, right? Well I got that done this morning. 3.5 hrs of sleep then running in montjuic in the dark. Legs feel great. Ran to the castle up there. Feral cats everywhere. Can't wait to come home.

Strength 20:00 [2]

ATW @ 25 reps each.
Runners world thingeys from the videos. Just 3 different exercises for psoas and piriformis.

« Earlier | Later »