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

Training Log Archive: Bags

In the 7 days ending Nov 28:

activity # timemileskm+m
  running5 6:12:31 34.55(10:47) 55.6(6:42)
  walk trot2 1:20:49 6.0(13:28) 9.66(8:22)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 7:43:20 44.55(10:24) 71.69(6:28)

«»
1:52
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 28 #

8 AM

walk trot tempo (cool little wind nice) 38:07 [3] 3.0 mi (12:42 / mi)
(rest day) shoes: Saucony Gortex

5+ min warm up of floor stuff; lite stretching; foam roller; standing kicks/swirls all directions.

1M 14:25
2M 26:30 (12:05)
3M 38:07 (11:37)

Late morning: 45 min...foam roller, light stretching, free weights, floor core, standing leg kicks/swirls all directions, arm and leg bands. A lot more stuff today. Did not play golf so more energy. Still needed to rest up after Wednesday's energy crash.

Friday Nov 27 #

8 AM

running hills (YMCA Trail) 55:38 [5] 5.55 mi (10:01 / mi)
shoes: Hoka Mach Black/Red

For now continuing my more limited checking splits...just for something different and it eases the pressure slightly. I ran as hard as I could today. When I finished stomach/guts tightened up some but no upchucking at least.

Loop 1 2.8M 29:35 10:34 pace
Loop 2 2.75M 26:03 9:28 pace

5 minute warm up (actually an hour before I drove to Y)...floor stuff, standing leg kicks/swirls and lite stretching.

Evening: floor core; standing leg kicks/swirls all directions; lite stretching; arm and leg bands. 25 minutes. (Less stuff and no weights).

Thursday Nov 26 #

7 AM

walk trot tempo (nice breezy morning) 42:42 [3] 3.0 mi (14:14 / mi)
shoes: Hoka ATR 5 Gore Tex BLK

Really dead at first. Figured I would walk mostly and barely be under 16 min pace but about 1 mile my trotting started to increase and smooth out. New Hoka Gor Tex...trail like shoes, pretty firm but so far I like them. I'm thinking of dropping the Saucony's early and just run in Hoka's.

5 min warm up just to loosen up not really working on strength.

Wednesday Nov 25 #

7 AM

running tempo (NW wind) 1:03:51 [4] 6.0 mi (10:39 / mi)
shoes: Saucony Ride ISO

NW wind strong enough to be a bother...it was into face going out...and I actually ran quicker than normal even though I was into it...sometimes I think having to bear down to cut through it makes me run quicker?

3M out 34:00 11:20 pace
3M back 29:51 9:57 pace

1M 12:20 ('quick' first mile for neighborhood road/sidewalks)
2M 23:30 (11:10)
3M 34:00 (10:30)
4M 44:05 (10:05)
5M 54:05 (10:00)
6M 1:03:51 (9:46)

5 min warm up of usual stuff just to loosen up.
1 PM

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

Nice day. Played okay and shot 84 but golf is a frustrating game at times and I struggled with my temper (again). It always seems so stupid later.

Note several hours later. I am totally exhausted. My lower back and right knee are sore. I plan to take it easy tomorrow. I've had a good month and even got my training pace below 11 minutes for around two weeks in a row even with lots of wind but I need to have at least one unplanned rest day to bounce back (hopefully).

Tuesday Nov 24 #

7 AM

running long (OC Trail 2.5 mile loops) 1:15:48 [4] 7.5 mi (10:06 / mi)
shoes: Hoka Speedgoat 3

Cool rain at first...was about 2 hours earlier than predicted...I was foreseeing one of those dreary runs that starts out slow and gets slower due to the conditions. I was behind the first mile on pace so i decided to not look at splits...maybe the loop splits....but after sluggish 6:16 half mile and 11:45 first mile I decided not look at watch again. Luckily rain let up and on the back side of second loop I felt I was running my regular pace. I really got going on that same stretch on the last lap. When I looked at watch at finish I was pleased. For the grey cool weather and moderate south wind and the rain on the first loop that soaked me this was a good test of willpower and condition/strength.

Afternoon: Floor core; standing leg kicks/swirls all directions; lite stretching; 15lb weights for arm/running motion work; leg and arm bands all directions. Foam roller. 40 minutes.

Monday Nov 23 #

8 AM

running tempo (slow start but speeded up) 1:04:30 [3] 5.5 mi (11:44 / mi)
(rest day) shoes: Saucony Triumph ISO 5

This was quick for a Monday rest day. Started out normal slow walk/trot stuff...gradually increased up to half mile...did not stop last 2.5 miles. Face on passed by one of the lady runners I see occasionally about .1 or so from turning around so I decided to pace off her and not stop. She was close to quarter mile ahead when I turned around. Without knowing it she helped me run well under 11 min pace the second half...about 15 minutes last 1.5 miles...making this a quick rest day.

1M 13:50
2M 26:20 (12:30)
3M 38:10 (11:50)
4M 49:30 (11:20)
5M 59:45 (9:45)
5.5 1:04:30 (4:45 last half mile)

5 minute warm up of lite stretching, floor stuff, leg swirls/kicks.

Late morning/early afternoon: 45 min workout (stretched out over 2 hours) of free weights arms; floor core; lite stretching; standing leg kicks/swirls; arm and leg bands.

Sunday Nov 22 #

6 AM

running long (slower but still okay) 1:52:44 [5] 10.0 mi (11:16 / mi)
shoes: Hoka Rincon grey

North wind and humidity got me. Even though the wind itself was half of last week it is 90% humidity and I had to run into the wind and hills at same time in the part of the big loop I usually am speeding up...I did but at least 30 seconds a mile slower...that's the breaks. Actually was doing good up until 3.5 miles but mostly had wind at back then.

1M 14:01
2M 26:30 (12:29)
3M 38:47 (12:17)
4M 50:06 (11:19) turn into wind at 3.5
5M 1:01:00 (10:54) this is where I failed to speed up much
6M 1:11:20 (10:20)
7M 1:22:10 (10:50) turn at 7.5 for wind at back
8M 1:32:50 (10:40)
9M 1:42:55 (10:05)
10M 1:52:44 (9:49)

Wow! Using complicated medical term I was slobber-knocked this evening.

In the past month I've had more than my share of runs quicker than I expected. You can't speed up every run or even every week. For the strain and heavy legged effort this was a good 'fast/slower' run. I would have run 30 seconds slower with same effort a month ago.

« Earlier | Later »