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

Training Log Archive: Bags

In the 7 days ending Feb 8:

activity # timemileskm+m
  running5 4:51:58 27.0(10:49) 43.45(6:43)
  walk trot2 1:59:08 7.6(15:41) 12.23(9:44)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 7:01:06 38.6(10:55) 62.12(6:47)

«»
1:17
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 8 #

10 AM

walk trot (walk only rest day sun!) 49:00 [3] 3.1 mi (15:48 / mi)
shoes: Saucony Gortex

Friday Feb 7 #

10 AM

running (OC Trail 2.5 mile loops) 49:14 [3] 5.0 mi (9:51 / mi)
shoes: Skecher GoRun7

40 with NW slight wind...just cool enough and just enough of breeze it slowed me, plus past two weeks have not been able to do any of my surges during week only Sunday...due to wet/rain/snow...

1M 11:10
2M 21:15 (10:05)
3M 30:53 (9:38)
4M 40:27 (9:34)
5M 49:07 (8:40)

Thursday Feb 6 #

9 AM

running (sunny cold spotty ice) 1:01:51 [3] 5.5 mi (11:15 / mi)
shoes: Nike Pegasus 34

No windy luckily. Spotty ice...mostly ok footing...worst stretch was from half mile until 1 mile...had to run in snow some when too icy or icy jagged chunks from car splashing on sidewalk...at about 2.75 I began to go...had pretty much dry sidewalk rest of way and 'things' just kicked in.

1M 12:25...this was way faster than it felt or I expected
2M 24:00 (11:35)
3M 35:45 (11:45)
4M 46:50 (11:05)
5M 57:10 (10:30)
5.5 1:01:51 (4:41 last half mile)

Double layer on legs...felt like it was adding 15 to 30 seconds a mile...hard to say of course.

Wednesday Feb 5 #

8 AM

walk trot (4" of snow ) 1:10:08 [3] 4.5 mi (15:35 / mi)
shoes: Saucony Gortex

About 4 inches of snow. Good traction overall. Rest day anyway so walk trotted through it. Power went out for hour and half or so...twice actually, first time only a few minutes. With nothing to do I went out without a warm up just to kill time versus twiddling thumbs listening to second hands on clocks ticking away during the wait for power. Last mile or so kinda heavy legged as I was dragging snow forward as I shuffling along and that made the 4.5 miles feel like a mile or more further.

1.5M 25:20
2.5M 40:20 (15 min)
3M 48:00
3.5M 55:40
4.5M 1:10:08 (14:28)

Tuesday Feb 4 #

9 AM

running (YMCA Trail) 57:44 [3] 5.5 mi (10:30 / mi)
shoes: Adidas Duramo 9

Gloomy grey wet (not raining but almost a mist in the air) but luckily the wind was not too bad...this was much faster than I expected...was pretty tired and unenergetic but I just start slow, shuffle along and hope to feel some 'power' after a mile or so.

1M 11:55
2M 23:00 (11:05)
3M 33:15 (10:15)
4M 43:15 (10:00)
5M 53:10 (9:55)
5.5 57:45 (4:35 last half mile)

Monday Feb 3 #

8 AM

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

Windy but right at 60 even at 8am so all things considered ok for Feb.
3 PM

running (rest/ slow for 2 miles) 45:27 [3] 4.0 mi (11:22 / mi)
shoes: Hoka Mach Black/Red

Cooling off...north breeze...but able to run in shorts...I did not walk but I did shuffle along for 1.5+ miles...gradually speeded up but this is rest day so push the last 2 miles was moderate.

1M 13:25
2M 25:05 (11:40)
3M 35:55 (10:50)
4M 45:27 (9:32)

Sunday Feb 2 #

6 AM

running long (Thanks to Koski) 1:17:42 [3] 7.0 mi (11:06 / mi)
shoes: Saucony Ride ISO

Well thanks to ole 9 mile and 10 mile Koski I felt peer pressure to step up my game. It was yet another beautiful winter day...although wind is supposed to kick up later...at least I got my run in...I'm spoiled...I don't know how many times I had to step out into pitch black, icy cold (for Okieland...25 degrees with WC under 20), and windy...sometimes super windy, Okie winter morning and feel like I had stepped through death's dark door.

I'm wearing less layers thanks to slightly warmer temperatures combined with little wind and the WC I'm running in is about 10 to 15 degrees warmer. Today it is supposed to be 70's and it was high 30's when I started...right knee a little stiff...it feels like a little fluid...nothing I can't deal with...no pain...and first mile was about same as last Sun...again I did some 5 to 10 step pickups to get ready to do surges...started at 1.25 and did last one at 3.6....13 again...probably about 950 to 100 yards this week...I tried to hold back so after 3 or 4 I wasn't hurting...if I do that and just continue same basic pace adding 10 to 15 yards every couple of surges I'm plenty tired by the time I finish up the fartlek part of the run.

My problem is my 'hard days' are so limited I'm having to combine long run with a speed type workout...it's actually going well as I get going to a quicker pace much faster...at 2 miles I'm a minute to minute and half faster and by 3 I'm over 2 minutes faster than I would be without surges.

1M 14:10
2M 25:45 (11:35)
3M 36:10 (11:20)
4M 47:25 (11:15)
5M 58:30 (11:05)
6M 1:08:35 (10:05)
7M 1:17:42 (9:07!)

After I finished the fartlek at 3.6 I started doing 10 to 20 step pickups...just a slight little surge that did not zoom my heart rate up or put me into deeper oxygen dept, but it must have speeded me up about a minute a mile...

I never was able to get in the second fartlek session this week, but it still was a good week.

« Earlier | Later »