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

Training Log Archive: richf

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  running11 10:49:00 51.0(12:44) 82.07(7:54)
  bike4 4:40:00
  low effort walk6 3:45:00 13.0(17:18) 20.92(10:45)
  elliptical trainer8 3:35:00
  weights5 1:45:00
  erg1 5:00
  rest7 7
  Total28 24:39:07 64.0 103.0
  [1-5]27 24:39:06

«»
2:20
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Nov 30, 2013 #

Event: QOC Crow's Nest
 

rest 1 [1]

Friday Nov 29, 2013 #

running 40:00 [2] 4.0 mi (10:00 / mi)
(injured)

gym treadmill
hamstring ok down to 7:17 but rally tight after only the 4
shoulder resolving very slowly

Thursday Nov 28, 2013 #

running 55:00 [2] 5.0 mi (11:00 / mi)
(injured)

trails with kirby

Wednesday Nov 27, 2013 #

running 40:00 [3] 4.0 mi (10:00 / mi)
(injured)

hamstring resolving able to do a bit in the 7s today.

Should still sore so no mtb

Tuesday Nov 26, 2013 #

rest 1 [0]

full stop days in an effort to help everything heal up

Sunday Nov 24, 2013 #

running 50:00 [1] 4.0 mi (12:30 / mi)
(injured)

still limited to low speeds by hamstring

Saturday Nov 23, 2013 #

running 40:00 [1] 3.0 mi (13:20 / mi)
(injured)

Friday Nov 22, 2013 #

rest 1 [1]
(injured)

tired, behind on work, and shoulder sore

hamstring situation unknown

Thursday Nov 21, 2013 #

elliptical trainer 30:00 [2]
(injured)

a.m. hotel in ca

Wednesday Nov 20, 2013 #

elliptical trainer 30:00 [2]
(injured)

am hotel

running 15:00 [1] 1.0 mi (15:00 / mi)
(injured)

some trotting on the treadmill to try out the hamstring
somewhat better
shoulder hurts

Tuesday Nov 19, 2013 #

elliptical trainer 30:00 [2]
(injured)

hotal a.m.

Monday Nov 18, 2013 #

elliptical trainer 30:00 [2]
(injured)

low effort walk 40:00 [1] 2.0 mi (20:00 / mi)

weights 22:00 [2]

Saturday Nov 16, 2013 #

low effort walk 30:00 [1] 2.0 mi (15:00 / mi)
(injured)

Tried the treadmill at the gym. Hurts above 4.3 when lengthening stride

elliptical trainer 25:00 [2]
(injured)

erg 5:00 [2]
(injured)

Trying figure out what's not causing pain

weights 22:00 [2]
(injured)

Left shoulder hurt
now it's comedy trying to get in a workout see injury note

Friday Nov 15, 2013 #

rest 1 [1]
(injured)

Travel day

Thursday Nov 14, 2013 #

low effort walk 30:00 [1] 2.0 mi (15:00 / mi)
(injured)

outside in AZ still can't run

Wednesday Nov 13, 2013 #

low effort walk 40:00 [1] 2.0 mi (20:00 / mi)
(injured)

elliptical trainer 20:00 [2]
(injured)

Tuesday Nov 12, 2013 #

bike 10:00 [1]
(injured)

stationary at the hotel

low effort walk 45:00 [1] 3.0 mi (15:00 / mi)
(injured)

outside in AZ

elliptical trainer 20:00 [2]
(injured)

Monday Nov 11, 2013 #

elliptical trainer 30:00 [1]
(injured)

in VA before heading to airport

weights 20:00 [2]
(injured)

low effort walk 40:00 [1] 2.0 mi (20:00 / mi)
(injured)

Limit of what isn't a problem

Sunday Nov 10, 2013 #

rest 1 [1]
(injured)

unable to move above a walk w/o pain
continuing to play probably not the smartest choice

Saturday Nov 9, 2013 #

bike 40:00 [1]

mid-day trail test of a new ring on the s-works
full torque no skip on the new small, skip city on the old middle
with the benefit of hindsight it's clear I should have made the drive train refresh ahead of VQ

running 20:00 [5] 2.0 mi (10:00 / mi)

First 20 of a 10pm outdoor game for which i arrived too late to warm up adequately

running 1:00:00 [3] 3.0 mi (20:00 / mi)
(injured)

Balance of time after stretching too far for one moving too fast on the turf and straining the left hamstring

Friday Nov 8, 2013 #

rest 1 [1]

unplanned too busy

Thursday Nov 7, 2013 #

running 40:00 [2] 4.0 mi (10:00 / mi)

af gym pre lift
either this treadmill needs calibrating or I dropped soem speed somewhere as an HR spped check gives only 7:13 this am

weights 21:00 [2]

trying to start another macro cycle

Wednesday Nov 6, 2013 #

rest 1 [1]

planned rest day

Tuesday Nov 5, 2013 #

bike 1:45:00 [2]

From home on the Epic around lunch. Checking out some routes and now have a solid MTB loop for a regular 90 min out and back.

Trying to stay 110-130 but being a little cooked still from fri-mon unable to climb in this range, even in the bailout gear. Not sure how much of the slow recovery is age vs. low fitness overall now compared against the pre kid years of 20-36. Regardless of cause it's definitely noticeable.

Monday Nov 4, 2013 #

running 1:00:00 [3] 6.0 mi (10:00 / mi)

weights 20:00 [2]

Sunday Nov 3, 2013 #

Event: QOC Morven Park
 

running 20:00 [1] 1.0 mi (20:00 / mi)

Warming up and trailing kristin, miles, reid, and kirby's yellow run for a bit

running 44:00 [4] 4.0 mi (11:00 / mi)

Still sore from soccer Friday but overall a clean run on green. Definitely a runners course today. Lost a few minutes on course for stopping to encourage rest of family when encountering them 2x going other way where they courses intersected and once to help someone totally clueless about where they were. Did a couple legs full tilt as a speed check. Will be interesting to see splits.

PS- now that splits are up fast legs definitely were fast but with most everyone on the usual longer courses opting for the cowboy over dropping down to green there weren't enough people on green to get a real gauge on how fast.

running 25:00 [1] 1.0 mi (25:00 / mi)

Cooling down and hiking out to big rocks with kids

Classic - Green - Splits

Saturday Nov 2, 2013 #

bike 2:05:00 [2]

Trails from house on the epic

Friday Nov 1, 2013 #

running 2:20:00 [4] 9.0 mi (15:33 / mi)

back to back soccer
got put down via hard foul from behind at one point late in the second game everything intact but sore
solid D again and shootign slightly better three just wide right and one in the net.

« Earlier | Later »