Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bags

In the 7 days ending Oct 15, 2016:

activity

time

miles

running

3:35:14

22.8

(9:26)

36.69

(5:52)

walk trot

3:20:16

12.7

(15:46)

20.44

(9:48)

biking

49:00

10.25

(4:47)

16.5

(2:58)

golf

30:00

12.0

(2:30)

19.31

(1:33)

Total

8:14:30

57.75

(8:34)

92.94

(5:19)

1:28

0:00

» now

Saturday Oct 15, 2016 #

8 AM

golf (walk super windy ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: UnderArmour Micro G

4 PM

running intervals (100s and 200s) 5:50 [3] 1.0 mi (5:50 / mi)
shoes: Hoka Clifton 2

Decided to do 100's since I was pooping out at about 150 on the 200's. I need speed more than anytime. The Hoka's felt incredible and my form seemed great. Was going to do 8x100 where I ran quarter of track, trotted around then ran the next quarter of track...there is no football field so do not know the exact spot of 100's...so I figured if I ran 4x100 around the track sequentially then even if one was short then one would be long and only by a yard or two so no big deal.

Decided to go for 3 laps...wind was 30mph pretty steady even at side it slowed me but not as much as it would have as I felt stronger...my knee raises are working on leg lift for sprints I think:

Ran
1-4: 1:29.4 first lap total or about 22.4 per 100.
5-8: 1:26.34
91-2: 1:25.06
==========
4:21.4 1200 or 8 seconds under 6 min pace.

Did 2 x 200
44.07
44.61

5:50 mile...you have to keep going...I still was turning my legs over at sub 6 pace for a mile.

running (2 x 2.5 OC Trail loops) 47:41 [3] 5.0 mi (9:32 / mi)
shoes: Hoka Clifton 2

30mph winds...I was sluggish first mile...25:01 and did not think I would be able to go faster than 49 and was afraid I might end up with 50 so I was glad I started speeding up. Wind really tough from about 1.75 on to end of loop.

Friday Oct 14, 2016 #

2 PM

walk trot (pooped today) 1:13:16 [3] 4.6 mi (15:56 / mi)
shoes: UnderArmour Micro G

3 PM

biking 9:45 [3] 2.05 mi (4:45 / mi)

Thursday Oct 13, 2016 #

12 PM

running (32nd Anniversary HOKA!!!) 39:26 [3] 4.3 mi (9:10 / mi)
shoes: Hoka Clifton 2

Cool nw wind...low 50's and overcast...chilly for a half mile then great...chilly on the bike...had to get a dry shirt on and wear 2 wind breakers for bike.

The Hoka's came just before I was going to run...perfect. We are eating out at a new restaurant that James found and Chrissy has bee to once for our anniversary meal. Chrissy is exhausted from chewing my butt for past sins for 1.5 hours or more...she actually is trying to improve me but as long winded as I am on paper or talking (when I do talk) I can't stand to hear her go on so long...

Anyway the shoes did great. I got blue and they are really bright...and Thunder Blue too...I'm going to see what kind of other shoes they have. Kept getting popups on line for Hoka and they caught my eye especially when I saw $69,88 with shipping from Runners Warehouse...I was nervous about size but got 9's and they fit great..perfect. It seems with Nike I'm always half size long or short.

1 PM

biking 9:45 [3] 2.05 mi (4:45 / mi)