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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Mar 15, 2009:

activity # timemileskm+ft
  treadmill5 2:34:50 17.9(8:39) 28.81(5:23) 791
  trail running1 1:00:53 6.33(9:37) 10.19(5:59)
  road running1 57:13 6.96(8:13) 11.2(5:06)
  yoga1 45:00
  nautilus1 40:00
  rogaine base building4 35:00 2.1(16:40) 3.38(10:21)
  Total7 6:32:56 33.29 53.58 791
averages - rhr:51 weight:142.3lbs

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Sunday Mar 15, 2009 #

trail running 1:00:53 [3] 6.33 mi (9:37 / mi)

Time for a road trip. Headed south down to the Connecticut coast, the original breeding grounds for Lyme disease, to take a nice run on the trails of Rocky Neck State Park, then a sinful late breakfast in Old Saybrook (blueberry pancakes, eggs, a little sausage, and a little of Gail's blueberry/raspberry french toast), then a little more looking around the coastal communities (including Fenwick) before heading home. Sunny and pleasant, though cooler (mid 40s) at the coast.

Legs were not too spry, but got an hour in anyway, looping around and about the park. The good thing was the legs were tired, but not hurting.

The G is on target. Two weeks ago it was 144 and climbing. This week's goal was 142, next Sunday's is 141. Slow but steady.

Saturday Mar 14, 2009 #

road running 57:13 [3] 6.96 mi (8:13 / mi)

From the office (route), really long run (everything is relative -- I remember back in college when at times I would do a little running, maybe 15-20 minutes was the usual amount, and once I went for what seemed like forever, all the way out to Fresh Pond in Cambridge, I think it was 45 minutes, seemed really long...).

A little faster than I figured on doing (8:30 pace?), felt like hard work. Don't think I did any damage.

And it sure felt like I would be doing a whole lot of walking if I was out on an O' course (more hills, softer footing).

Friday Mar 13, 2009 #

treadmill 24:00 [3] 2.8 mi (8:34 / mi)

Set the treadmill on its hills program, varying between 0 and 7%, just for variety, 7 mph. And trying not to overdo it.

rogaine base building 10:00 [1] 0.6 mi (16:40 / mi)

5 minutes walking before and after, 5%, therapeutic is the hope.

Thursday Mar 12, 2009 #

rogaine base building 5:00 [1] 0.3 mi (16:40 / mi)

Warm-up, 5%.

treadmill 8:43 [3] 1.0 mi (8:43 / mi)

Then some more warm-up.

treadmill 23:15 [4] 3.1 mi (7:30 / mi)
rhr:51 weight:142lbs

Then set the speed for 8 mph and did a 5K tempo run, flat. Felt remarkably good, pulse about 150, breathing a little more the last mile but not real hard, enjoying CarTalk and all the nuts that call in. Excellent. PR.

treadmill 8:42 [3] 1.0 mi (8:42 / mi)

And then one last mile slower. A lot of sweat, felt really good.

Wednesday Mar 11, 2009 #

treadmill 40:42 [3] 5.0 mi (8:08 / mi)

More time on the treadmill. Raining lightly outside and anyway I've gotten more used to the treadmill, especially with something interesting on the ipod, today a Fresh Air interview with with a religious scholar who went from being a devout evangelical when young to an agnostic now. Interesting interview, and she does a good job of asking questions.

Five miles was the plan for today, pace slowing increasing, and five miles with the pace slowly increasing it was. 8:43, 8:12, 8:06, 8:02, and 7:40. Breathing harder on the last one, pulse in the low 150s. Hamstring not too bad, and as a result, I stepped off the treadmill feeling great. Will have to venture out before long.

Weight control program is proceeding. First step was to stop the upward momentum. Done, Now to get a slow decline. I am optimistic.

rogaine base building 10:00 [1] 0.6 mi (16:40 / mi)

5 minutes walking before and after, 5%.

Tuesday Mar 10, 2009 #


I did a little looking into MoboGoGlobal, which turns out to be the ultimate armchair orienteering, complete with a guinea pig to do all the running around. And that seemed like a very pleasant way to spend a Sunday afternoon (east coast time) after enjoying Clint's sprints in the morning.

Made a pledge, recruited a teammate from Western Mass. (Tori Borish). Are we supposed to do any training? The way I figure it, if we do well, that's cool, and if we do badly, well, she just gets a longer workout. And if I need a nap sometime in the middle of the race....

So I think our strategy should be that Tori runs as fast as possible right from the start to try to get them all while I am still awake.

They still need a few more navigators. How about it?

yoga 45:00 [1]

Tuesday morning yoga.

treadmill 34:28 [3] 4.0 mi (8:37 / mi)

Not bad outside, but stayed on the treadmill so I could stop if things started to hurt. Ran the 4 miles planned, but hamstring was feeling a little tender. Really wanted to go faster at the end, but figured that wasn't smart. As it was, may have done a bit too much. We'll see tomorrow.

Miles were 9:22, 8:34, 8:34, and 7:58.

rogaine base building 10:00 [1] 0.6 mi (16:40 / mi)

5 minutes walking before and after, 5%.

Monday Mar 9, 2009 #

nautilus 40:00 [1]

First time in more than a week. But not so bad.

treadmill 15:00 [2] 1.0 mi (15:00 / mi) +791ft 8:35 / mi

Walking, 15%, pulse about 140. Leg was a little sore yesterday so figured a day off from the super long distance running was called for.

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