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

Training Log Archive: Bags

In the 7 days ending Jun 5:

activity # timemileskm+m
  walk trot4 4:48:01 19.0(15:10) 30.58(9:25)
  running3 4:19:51 24.5(10:36) 39.43(6:35)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total8 9:17:52 47.5(11:45) 76.44(7:18)

» now

Saturday Jun 5 #

7 AM

walk trot tempo (back biting bugs) 48:00 [3] 3.0 mi (16:00 / mi)
(rest day) shoes: Hoka Mach Black/Red

No warm up. Tired. Playing golf at 2. Slow start. Basically sped up a minute each mile from about 17 to 16 to 15 to average 16. Nice but felt like a mosquito chewed on my back the second half. Right around shoulder blades...hard to see or scratch.
2 PM

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

Played ok...meaning some average golf, some good golf and some bad golf. About 87 I think.

Friday Jun 4 #

7 AM

walk trot tempo (sunny warm humid) 1:44:34 [3] 7.0 mi (14:56 / mi)
(rest day) shoes: Hoka Speedgoat 3

5 minute warm up of lite stretching, standing leg drills and a little balancing on each leg.

Was just going to walk. Almost dizzy first mile. Traffic has gotten much worse than 28 years ago when we moved here Memorial weekend from Sacramento. Have to dash across the streets...2 semi-kinda-almost close calls today. I'm going to complain to the governor or mayor about this.

As I did my life saving dashing I decided to do a little slow trot every quarter to half mile. By 2 miles I was doing one every quarter mile. Just a little shuffle jog to pep up the heart rate, stretch the legs out and get the workout over faster. If I had continued to feel dizzy I would not have done this.

At first just 20 yards or the end about 60 yards...did about 24 of these and probably average at least 35 yards but I doubt it was 40. That is 840 I trotted along about ten min pace for close to if not a full half mile of the 7 miles today. Shows 73 here and 76 up in Duluth area. It must be the end of days if warmer up north. :-)

Afternoon/evening: 25 minutes of a few reps of arm and leg bands, floor core including 60 SU, standing balance drills, foam roller and floor leg lifts.

Thursday Jun 3 #

9 AM

running tempo (OC Trail 2.5 mile loops) 1:14:24 [5] 7.5 mi (9:55 / mi)
shoes: Hoka Rincon grey

25 min warm up of foam roller, floor leg lifts, a little balancing, lite stretching, standing leg drills and leg/arm bands with reduced reps. Warm today...already mid 70's when I started but felt like 80's with the humidity. My pace felt slow and my legs dead but first mile 10:30 which is fastest first mile I've run, race or workout, for any distance.

I settled into just under 10 min pace that felt much slower and by halfway I was not certain I could run 3 laps without crashing. Well before end of first loop/lap I was on double/triple emergency pace watch. It worked as I'm not sure I could have run 30 seconds faster without a meltdown. I was running step by step trying to stay calm, rational and to not overheat. A slight south wind helped cool me off on the west end of the big loop.

Basically from mile one I was averaging 45 second to a minute faster than it felt like...which is good, versus running that much slower than it felt like.

1st 2.5M loop..... 25:20 .... 25:20 loop time..... 10:08 pace
2nd 2.5M loop ..... 49:49 .... 24:29 loop time ..... 9:48 pace
3rd 2.5M loop...... 1:14:24... 24:35 loop time ..... 9:50 pace

The last loop felt like 11 min pace or slower. This felt like 85 not heat resistance or tolerance is at a very low point with the cool spring. Looks like Duluth is going from a lot of temps in 50's to 80's and even a 90 predicted...last few springs seems the trend is a wet cool long spring and then right after Memorial weekend the turbo heat blowers are turned on.

Afternoon: occasional balance drills, floor core, reduced reps. Heat has slammed me somewhat. It was only 75 not 90 but I'm fighting one of those heat headaches.

Wednesday Jun 2 #

8 AM

walk trot tempo (walk n surge) 1:27:12 [3] 6.0 mi (14:32 / mi)
(rest day) shoes: Hoka Arahi 4

No warm up. Decided to add a few surges to having to dash across the 2 miles I had decided to do about 30 yard surges at unknown but increasingly faster and a little longer. First 3 miles only 6 surges and 3 of those probably only totaled 50 yards at most. Next 3 miles surged 10 times probably averaging close to 40 yards...longest was about 50 yards.

Figure I did about 500 or more yards. First steps of each surge pretty awkward, then smoothed out and by the last few strides I would be losing form quickly. 16x about slightly less than 35 yards average. Walked rest of the time.

Afternoon; Everything but free weights. Added balance drills, jumps/hops, not a lot of each at this point; foam roller, floor leg lifts; floor core with 60 SU and 20 PU; standing leg drills, leg and arms bands, lite stretching. 50+ minutes.

Tuesday Jun 1 #

8 AM

running hills (grey gloomy misty) 1:13:50 [5] 7.0 mi (10:33 / mi)
shoes: Hoka ATR Challenger5 Dark Blue

35 min warm up of foam roller, lite stretching, floor leg lifts, arm and leg bands. Knee felt 'off' before run, slightly stiff, but once I got to running it felt better and stayed the same. I concentrated very hard on form as good form seems to help knee.

I was really hurting most of the way, especially from 2 miles on.

1st 3.5M ... 39:36 .... 11:19 pace
2nd 3.5M... 34:14 .... 9:47 pace

Afternoon: 35 min of additional drills/exercises, esp for knees. Steps ups, hops, skips, jumps (not many reps as so pounding), 37 PU 20 + 17, floor core with 60 SU, additional floor leg lifts, more lite stretching, handgrip squeezes (for golf), balance work and free weights.

Monday May 31 #

7 AM

walk trot tempo (steady rain whole way) 48:15 [3] 3.0 mi (16:05 / mi)
shoes: Hoka ATR 5 Gore Tex BLK

20 min warm up of standing leg drills, reduced lite stretching and leg/arm bands. Water running everywhere. Golf rained out but after how I felt yesterday I stuck to 3M rest day.

Even with Northface pants and a Gore Tex jacket I was starting to feel wet and cold by the end of this walk. It's 62 and it 'feels' like 62 according to weather it doesn't. It felt like about 55 or 56...and when your wet that feels cold.

Afternoon/late morning: Drills and exercises: Finished floor core, 55 SU, 35 PU, 20 + 15, foam roller and floor leg lifts, free weights (reduced reps), balance drills, 30 minutes

Sunday May 30 #

6 AM

running long (grey cool but nice) 1:51:37 [4] 10.0 mi (11:10 / mi)
shoes: Hoka Clifton 6

Slow steady walk/trot start again like last Sunday. Last walk was 2.25 I think. I did stop at about 10K mark to stretch calves and massaged below right knee...that spot if you go side to side really relieves the tightness. Pit pattered 7M my pace picked up a lot and I just rode it in. Right knee was okay...not 100% but acceptable.

1st 5M ... 1:01:50 .... 12:22 pace.
2nd 5M ... 49:47 .... 9:57 pace.

Last mile was about 9:20. First mile 14:15 so last 9 miles was 1:37:22 or 10:49 pace

Afternoon: The extra mile appears to not be worth it (running 10 this week versus 9 last week). Wiped out and sore and not in a good way...although I hope when I recover I'm stronger/better for todays run.

Pre died 5.30.1975.

« Earlier | Later »