Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nolimit

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft
	easy run	14	29:49:54	173.6	(10:19)	279.38	(6:24)	17581
	cross training	10	7:10:00	1.0		1.61
	Treadmill Incline Run	4	4:10:00	19.51		31.4
	recovery run	3	3:44:27	22.11	(10:09)	35.58	(6:18)	455
	Treadmill incline walk	3	2:30:00	10.1	(14:51)	16.25	(9:14)
	Power Hike/walk	1	2:00:00	7.0	(17:09)	11.27	(10:39)	1641
	run	1	1:20:00	8.5	(9:25)	13.68	(5:51)
	unstructured fartlek	1	1:08:34	7.13	(9:37)	11.48	(5:59)	1192
	TM Run	1	1:00:00	8.13	(7:23)	13.08	(4:35)
	Cruise Intervals	1	56:10	7.23	(7:46)	11.64	(4:50)
	Time Trial	1	13:09	2.09	(6:17)	3.36	(3:55)
	Total	36	54:02:14	266.4		428.73		20869
averages - sleep:7.8 weight:167lbs

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Sunday Jan 31, 2010 #

10 AM

easy run long (Run: 2) 2:47:33 [3] ** 17.01 mi (9:51 / mi) +1610ft 9:02 / mi
slept:8.0 weight:166lbs

Sante Fe Trail long run.

Longest weekly run miles to date!

Saturday Jan 30, 2010 #

7 AM

easy run long 3:55:00 [3] 22.5 mi (10:27 / mi)
slept:7.0 weight:165lbs shoes: (New)Saucony Progrid Guide TR2

Down to 8.5% body fat and feeling good!

Nice long today. Starting Sante Fe Trail at the Woodmen exit, around around Falcon Trail Loop and back. Went a little slower for a friend who rolled his ankle today, but no biggy. I have completed this route before. This time around I ran the whole ran. LOVE the idea I am getting stronger. Felt like I could run for another 8 miles after finishing!
My Garmine watch for some reason isnt working. :( So will have to use an ordinanry watch until I can get it fixed. Oh well, it is about time and not miles...

Friday Jan 29, 2010 #

6 AM

recovery run 57:00 [2] 5.68 mi (10:02 / mi)
shoes: (New)Saucony Progrid Guide TR2

15 degrees and snow on the ground. Perfect! :)

Thursday Jan 28, 2010 #

6 AM

easy run (Run 5) 49:00 [3] 5.0 mi (9:48 / mi)
slept:7.0 shoes: (New)Saucony Progrid Guide TR2

Recovery run of 45:00 - 60:00 with 4 strides afterwards

3 PM

Treadmill Incline Run (Minute on/Minute off Hill) 1:00:00 [4] 6.5 mi (9:14 / mi)
ahr:161 slept:7.0 shoes: (New)Saucony Progrid Guide TR2

Another ass kick in the butt workout: running the same pace for 30:00. The "on" minutes will be up a 7 percent hill at 8:40 pace, while the "off" minutes are at the same pace but flat. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout. While this hill workout is broken up into 15 short pieces of hill running

Wednesday Jan 27, 2010 #

12 PM

cross training (Core and upper body) 40:00 [4]

Core Training: swiss ball and medicine workout; 83 reps of seated mason twist with legs up; 20 reps of legs raise with a 4 LBS med ball between feet. Keep it slow!
25 reps of straight leg sit up with pike ups. Medicine ball transfer between hand and feet while doing this exercise. 25 reps of reverse crunches with swiss ball between feet. Legs go straight up.

Upper: Lots of pull-ups, stablizer push ups with a series of medicine balls on floor, Balance Push-ups with knee tucks on the way up; single medicine ball push-ups; Duel Ball Fly-2 sets of 12 reps. ( 2 swiss ball exercise where fore arm on each ball at front leaning rest position. On the execution, exand arms outward. Your body comes down like a push up. Like a pec deck, squeeze yourself back up)

3 PM

cross training (swimming) 45:00 [3] 1.0 mi (45:01 / mi)

1st time swimming in 3 years. Just wanted to see if I could at least swim a mile. No problem! Now to work on drills to get better swim form

Tuesday Jan 26, 2010 #

3 PM

run intervals (Run 3: True speed workout) 1:20:00 [4] 8.5 mi (9:25 / mi)
slept:7.0 weight:167lbs

WU: 20 min with 4 strides+ 2.37 miles

Interval: maxV02 pace (6:20 pace) with recovery in between. I didn't need 3 minutes to recover. I did about 1 minute. :0

run1 06:06 mile pace
run2 06:18 " "
run3 06:13 " "
run4 06:20 " "
run5 06:25 " "
run6 06:13 " "
run7 06:17 " "
run8 06:16 " "

CD: 20 min =2 miles

Monday Jan 25, 2010 #

1 PM

Treadmill incline walk (12% incline) 45:00 [4] 3.1 mi (14:31 / mi)
ahr:143 slept:8.0 weight:167lbs

2 PM

cross training (Core/ Upper body) 40:00 [3]

Sunday Jan 24, 2010 #

4 PM

Power Hike/walk (Waldo Cayon) 2:00:00 [3] 7.0 mi (17:09 / mi) +1641ft 14:02 / mi
weight:167lbs

Saturday Jan 23, 2010 #

7 AM

easy run 3:55:17 [3] *** 20.0 mi (11:46 / mi) +4026ft 9:53 / mi
weight:168lbs

What was thought to be a short run for my recovery week turned into a long run. After 20 miles I was of course tired but definitely had more energy to continue. Ran into a few miles of snow packed trails that made footing a challenge!

Friday Jan 22, 2010 #

7 AM

easy run 45:00 [3] * 5.14 mi (8:45 / mi)

easy run around the track during army pt. also did 1 set of drills

Thursday Jan 21, 2010 #

7 AM

easy run 30:00 [3] 4.0 mi (7:30 / mi)

short, easy run in the AM during army physical training to keep me loose.

3 PM

TM Run tempo (Marathon Pace) 1:00:00 [4] 8.13 mi (7:23 / mi)
ahr:145 max:158

10 min easy warm up with light stretching

60 min run: 0-15 min @ 07:53 mile pace, 15-55 min @ 07:35 mile pace (HR= 153) Still feeling comfortable, but working hard. :) 55-60 min @ 07:19 ( HR=158) still feeling comfortable....

CD: 5 min

Good workout. Felt that I stayed with in the parameters of what I was asked to do with going over the edge.

Wednesday Jan 20, 2010 #

cross training (core/ upper body) 45:00 [4]

core training with swiss and medicine ball

upper body: pull ups, dumbbells with swiss ball and med ball

challenged myself with doing push ups on with a row of medicine balls. placed hands on ball, did push ups with going from ball to ball. what a pump!

7 AM

easy run 20:00 [3] 2.37 mi (8:26 / mi)

easy run for army P.t

Tuesday Jan 19, 2010 #

Treadmill Incline Run (Run 2) 1:05:00 [3] 7.26 mi (8:57 / mi)

TM for 60 min. every half mile, 6% incline for 1 minute
average pace 08:57....Did a couple at 08:15, but felt I was working harder than I wanted for a recovery week.

Monday Jan 18, 2010 #

cross training 45:00 [3]

core and upper body work

Sunday Jan 17, 2010 #

11 AM

easy run long (2 hr flat longish run) 2:03:00 [3] * 13.06 mi (9:25 / mi) +1059ft 8:45 / mi
slept:8.0

Sante Fe Trail run. Nice and easy run. My legs were feeling saturdays long run, but longish run for 2 hours wasn't a big deal. Looking forward to my massage on Monday!
Conclusion: Good week for me despite the pulled left glute. My left ankle continues to be sore on long runs. I am going to try and ankle support and see if that helps. Despite the inflamed left ankle, I continue to finish my long runs. I really dont think it is anything to worry about just something to be aware of. My mileage this week was much lower than past weeks. Yet, I had good quality training sessions that included more cross training.

Saturday Jan 16, 2010 #

9 AM

easy run long 3:12:04 [3] 17.5 mi (10:59 / mi) +2911ft 9:29 / mi
ahr:132 max:151 slept:7.0 weight:168lbs

Flacon Trail Loop and 4 miles plus. Ran the whole time.
Ended up taking camelback, and Nathan 2 bottle holster with pockets. Carried H20, gu, E-Caps and two oz bottles of Perpetuem.
Noticed at the end after taking the belt off how much weight I was dragging. My research has shown that I need to include soy protein with my drinks. Can't get them in gu.

After finish, I noticed how huge and vascular my calves were. I could have entered a body building competition. :) I cooled down with light stretches and took Muscle milk and Odwalla anti-oxtidant juice. Glutes were not a factor during this run. though I could tell my range in the left leg was not a full capacity. Left ankle sore, but wasn't bothering me during the run. I may buy and ankle support for my long runs.

Friday Jan 15, 2010 #

3 PM

recovery run 47:27 [2] * 5.03 mi (9:26 / mi) +455ft 8:41 / mi
shoes: Montrails Streaks

Easy run on Sante Fe Trail, 1 set of form drills

Slight muscle pull in left glute from last week. Called to get a massage for Monday.

Thursday Jan 14, 2010 #

Treadmill Incline Run (Hill Intervals) 1:10:00 [5]

WU: 15 minutes

10 hill intervals on TM with 2 min recovery in between. Average pace was between 10:00 to 10:30 mile pace on 10% incline. This workout was an ass kicker! Looking forward to doing more of these in the future. I didn't or good not even come close to 8:15 min mile easy pace. It will be something I will work on in the future.

WD; 15 Min

Wednesday Jan 13, 2010 #

Cruise Intervals 56:10 [4] 7.23 mi (7:46 / mi)

Warm Up with 4 strides: 15 min

mile 1: 06:40

mile 2: 06:40

mile 3: 06:40

mile 4: 06:40

cool down: 15 min

This was a good interval run for me to maintain. It wasn't too fast and or slow, but was able to maintain. Though I am dealing with pulled muscle in the left glute area. Nothing major though.

C • glute 2

cross training (core and legs) 45:00 [3]

core workout with swiss ball and medicine balls
stabiltiy leg exercises
pull ups, swiss ball push ups with knee tucks for upper body and core concentration

Tuesday Jan 12, 2010 #

cross training 40:00 [4]
slept:7.0 weight:167lbs

Swiss and medicine ball core workout

Legs: 4X4 squats, heavy weights. (That is 4 sets and 4 reps)

Standing Hamstring Leg Curls: 4X6

Monday Jan 11, 2010 #

Treadmill incline walk 45:00 [3] 3.0 mi (15:00 / mi)

cross training (core and upper body) 1:00:00 [4]

core workout with swiss and medicine ball

upper body: using swiss ball, medince ball, dumbbells, and pull up bar.

Sunday Jan 10, 2010 #

easy run 2:16:00 [3] *** 13.0 mi (10:28 / mi) +2212ft 9:01 / mi
weight:166lbs shoes: Montrails Streaks

Falcon Trail Loop: Ran with partner. At the finish felt good. I think this is getting easier to do. Meaning, my energy level is still high.

Saturday Jan 9, 2010 #

easy run long 3:01:00 [4] *** 15.03 mi (12:03 / mi) +3589ft 9:49 / mi
ahr:138 max:159 slept:7.0

Red Cayon Run with CRUD. Got some good tip reminders from Coach Paul. By 2.5 hours I began to slow way down. trying to keep the pace, my HR monitor read in the 150s. I drank enough fluids, took in E-caps, but fell short on the calories. I went out with 9 power gels and came back with three. So I was short 300 cal. This could be an indicator of my energy level dropping. Furthermore, the last 2 weeks I have been running between 1.5 -2 hours runs a day before my scheduled long run. This also could have contributed to being fatigue. So, I will cut down on my training a day before a long run and do a better job with taking enough calories during my long run.

Friday Jan 8, 2010 #

easy run 46:00 [3] 5.0 mi (9:12 / mi)
weight:166lbs

AM run, 0 degrees with running partner.

easy run (TM Easy Run) 1:00:00 [3] 6.61 mi (9:05 / mi)
ahr:133 max:134

felt good! Total mileage for today is 11.61 today.

Thursday Jan 7, 2010 #

Treadmill Incline Run 55:00 [4] 5.75 mi (9:34 / mi)
max:163

10 min warm up

45 min @ 6% incline, 10:00 mile pace

4 run strides, flat

a little cool down.

Wasn't bad at all. I think I could have gone sligtly faster or raise TM 7%.

Wednesday Jan 6, 2010 #

easy run 1:30:00 [2] 9.0 mi (10:00 / mi)

sante fe trail, 3 degrees, night...

cross training 40:00 [4]

core training and legs ( swiss ball, medicine ball and partner assisted exercises)

Tuesday Jan 5, 2010 #

Time Trial race (2 miles) 13:09 [5] 2.09 mi (6:17 / mi)
max:166 slept:6.0 shoes: Asics Hyperspeed 2

Track:

20 min warm-up: includes light run, stretches and strides

2 mile trial run: 1st mile was 06:15 and 2nd mile was 06:17

according to my GPS, start and finish for two miles is longer. Thus making my split ave 06:17 mile pace. As indicated with AttackPoint calculations.
Temps was in the 30s, light breeze at dusk.

30 minute cool down: light run with stretches

Monday Jan 4, 2010 #

Treadmill incline walk 1:00:00 [3] 4.0 mi (15:00 / mi)
ahr:148 max:159

12% @ 3.8 speed

cross training (upper body with weights) 30:00 [3]

Did P90X upper body workout.

Sunday Jan 3, 2010 #

unstructured fartlek (Run #2) 1:08:34 [4] ** 7.13 mi (9:37 / mi) +1192ft 8:18 / mi
slept:8.0 weight:168lbs

I had fun doing this workout. Especially only running a little over an hour. Felt good! I am going to look into getting ankle wrap for running and going to do ankle exercises to get stronger. I know that running for long periods of time, my left ankle becomes irritated. Need to be proactive so I can be ready for Leadville.
Overall, this was a good week for me. I can say that I am getting stronger, but feel bad that I can not keep up with the C.R.U.D running group. I also don't want to hold them back because of my snail pace. So again, I probably will not run with them again.

Saturday Jan 2, 2010 #

easy run long 3:00:00 [3] * 18.38 mi (9:48 / mi) +2174ft 8:48 / mi
ahr:141 max:158 slept:7.0 weight:168lbs shoes: Inov

C.R.U.D long run: Flat, pavement run. Didn't realize it wasn't going to be on trail. Also went out conservativly and was way behind group. I was far enough behind the group that I missed I missed the underground tunnel. No one bother to wait to make sure I knew where to go. That's ok because the last thing I want to do is hold people because of me.
None the less, I did my own thing. The 3 hour run was easy. I ended up running further than them.
I think I may just stop running with C.R.U.D until I can come up to their standards. No big deal, I just hate being that guy whom people have to wait for. hehe :) Running 15 to 20 miles is still a challenge. I still need to stay hydrated, eat, E-Caps and take bathroom breaks...Though I am always ready for bigger challenges!

Friday Jan 1, 2010 #

recovery run 2:00:00 [3] 11.4 mi (10:32 / mi)
ahr:126 max:145 slept:7.0 weight:168lbs

Nice slow "ultra pace" on Sante Fe Trail.

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