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Training Log Archive: nolimit

In the 7 days ending Jan 31, 2010:

activity # timemileskm+ft
  easy run3 7:31:33 44.51(10:09) 71.63(6:18) 1610
  cross training3 2:05:00 1.0 1.61
  run1 1:20:00 8.5(9:25) 13.68(5:51)
  Treadmill Incline Run1 1:00:00 6.5(9:14) 10.46(5:44)
  recovery run1 57:00 5.68(10:02) 9.14(6:14)
  Treadmill incline walk1 45:00 3.1(14:31) 4.99(9:01)
  Total10 13:38:33 69.29 111.51 1610
averages - sleep:8.8 weight:166.2lbs

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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]

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)

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