Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bags

In the 7 days ending Jan 25:

activity # timemileskm+m
  running4 3:57:51 21.75(10:56) 35.0(6:48)
  walk trot3 2:34:23 12.1(12:46) 19.47(7:56)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 6:42:14 37.85(10:38) 60.91(6:36)

«»
1:08
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 25 #

8 AM

walk trot (walk only) 49:50 [3] 3.1 mi (16:05 / mi)
shoes: New Balance 460

Friday Jan 24 #

10 AM

running (sunny 11 x about 80) 57:05 [3] 5.0 mi (11:25 / mi)
shoes: Hoka Mach Black/Red

Walked 10-15 steps about 8 or 9 times first half mile or so...did 11 surges 85% effort...actually was pushing a little too hard first few so backed off on the effort although I think the pace was basically the same first one about 45-50 yards...added about 5 yards then about 10 more by the 5th one I was at about 105-110 yards...did about 4 that length then dropped it about 10 yards for 2 or 3 and another 10 last surge or two. At least 900 yards maybe as much as 950...I kinda think I am under estimating these 10 to 15 yards at times...you would think after all the running and golf I would be better at the estimating.

1M 13:30
2M 24:45 (11:15)
3M 35:45 (11:00)
4M 46:30 (10:45)
5M 57:05 (10:35)

Slight N/NW wind. Surges were from .8 to 3.6. Stopped at 3.9 to stretch...top of left thigh slightly tweaky...barely could feel it but I just did not take a chance...stopped about a minute. Sat is walk day so will have about 44 hours before running again.

Thursday Jan 23 #

10 AM

running (same route + .75 mile) 1:04:50 [3] 5.75 mi (11:17 / mi)
shoes: Saucony Ride ISO

Added .75 to the same route...slightly warmer today...less layers...pooped at end...in the old days I would have added a mile but that extra quarter mile I think would have made my recovery slower. Little by little.

Splits may be off.

1M 13:20
2M 25:30 (12:10)
3M 36:45 (11:15)
4M 46:45 (10:00)
5M 57:00 (10:15) back into wind
5.75 1:04:50 (7:50 for 3/4 mile) into wind and slightly uphill for quarter mile.

Wednesday Jan 22 #

10 AM

walk trot (trot shuffling misty cold) 58:49 [3] 5.0 mi (11:46 / mi)
shoes: Saucony Gortex

Wet misty...semi-easy day...bundled up...by accident course zigged into and out of wind...the two longest stretches of uphill were into wind or side wind that felt mostly like headwind.

1M 13:50
2M 26:10 (12:20)
3M 37:35 (11:25)
4M 48:10 (10:35)
5M 58:49 (10:39)

Tuesday Jan 21 #

10 AM

running (OC Trail 2.5 mile loops) 47:36 [3] 5.0 mi (9:31 / mi)
shoes: Skecher GoRun7

Cool, slight south breeze...I had to stop with .2 to go...just to be safe...the left outer hamstring was feeling tweaky/tightening just enough did not want to chance finishing without stretching...so stopped and stretched...afterwards felt a little tight but I did a short warm down trotting session and it felt fine...stopping was the smart thing to do.

1M 10:40 much quicker than I expected on cloudy cool grey day
2M 20:35 (9:55)
3M 29:55 (9:20)
4M 38:55 (9:00)
5M 47:36 (8:41)

Loop 1: 25:10
Loop 2: 22:26 (sub 9 pace!)

Monday Jan 20 #

8 AM

walk trot (cold but no wind) 45:44 [3] 4.0 mi (11:26 / mi)
shoes: Nike Pegasus 34

I was hoping for about 47:30 even at halfway mark...this was same effort or easier than workouts of 2 minutes slower PER MILE not entire route...only a few weeks ago. I stopped twice in last 1.55 miles to stretch just to be safe. This is a rest day. It was sunny so felt warmer than temp plus another day of almost no wind.

1M 13:10
2M 25:20 (12:10)
3M 36:00 (missed it but this is close 10:40)
4M 45:44 (9:44)
11 AM

golf (Kickingbird ) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Skecher Golf Cream

4 over front 9 (which was actually the back nine...they reversed nines today) and 11 over back nine (or yes the real front 9 most of the time). Golf, life sports...when they are going great the euphoria is incredible and when they aren't...well it stinks.

Sunday Jan 19 #

6 AM

running (Fartlek/long run) 1:08:20 [3] 6.0 mi (11:23 / mi)
shoes: Adidas Duramo 9

New $13 Amazon watch...can see it better and it has illumination that is better, but I screwed up at 5 miles and hit wrong button for illumination...I was going about 10 min pace at time and ran 4:43 last half mile if not dead on within 5 seconds...

These workouts are basically Fartlek...I surged 13 times starting at 1.15 or so...started out about 45-50 yards worked up to about 125 at longest and probably averaged 65 yards...I felt like I had done over 900 yards or more. They were quick and smooth...no wind again...

1M 14:00
2M 25:40 (11:40)
3M 36:40 (11:00)
4M 48:00 (11:20)
5M 58:33 (10:33)
6M 1:08:20 (9:47)

« Earlier | Later »