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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: richf

In the 31 days ending Mar 31, 2005:

activity # timemileskm+m
  running19 19:58:32 138.0(8:41) 222.09(5:24)
  bike10 8:57:00
  weights8 4:22:00
  swim7 2:36:43
  hiking1 1:00:00
  elliptical trainer1 15:00
  rest3 3
  Total28 37:09:18 138.0 222.09
averages - sleep:7.1 weight:170.7lbs

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Thursday Mar 31, 2005 #

bike (commuting) 45:00 [2]

p.m. home

Wednesday Mar 30, 2005 #

weights 1:00:00 [2]

Actually several hours of manual labor in the yard, much of it with pick and shovel. Should be scored as something.

Tuesday Mar 29, 2005 #

bike (commuting) 1:48:00 [3]

Two way with a longer route in.

Monday Mar 28, 2005 #

running 1:33:00 [3] 12.0 mi (7:45 / mi)
slept:8.0 weight:172lbs

Saturday Mar 26, 2005 #

running (trails) 33:00 [2] 4.0 mi (8:15 / mi)
slept:8.0 weight:170lbs

a.m. with shadow

weights 35:00 [3]

p.m.

swim 30:00 [2]

p.m.

Friday Mar 25, 2005 #

running (treadmill) 1:35:00 [1] 10.0 mi (9:30 / mi)

At the gym watching another season run its course while logging the base.

bike 18:00 [1]

Just a little more to cool down and stay ahead of the page down button.

Thursday Mar 24, 2005 #

rest 1 [1]
slept:7.0

KRistin's night to herself. She goes to the gym/errands. I end up opting not tto go fro the late night run after an evening of entertaining Miles.

Wednesday Mar 23, 2005 #

running 1:00:00 [1] 7.0 mi (8:34 / mi)

a.m pre swim NOTE 150=6;39

swim 30:00 [2]

1500

running (treadmill) 33:00 [2] 4.0 mi (8:15 / mi)
slept:7.0

pm pre lift

weights 30:00 [3]

Tuesday Mar 22, 2005 #

rest 1 [1]
(rest day)

Monday Mar 21, 2005 #

bike (commuting) 42:00 [4]
slept:8.0

Running late. Chase the roadie from tunnel to tunnel. Draft the roadie on the dowhnill. Tow the roadie into town on the flat.

bike (commuting) 56:00 [2]

easy spin home at 8pm.

Sunday Mar 20, 2005 #

running (orienteering) 1:25:00 [4] 6.0 mi (14:10 / mi)
slept:8.0 weight:171lbs

Part of the blue course at PW. Had planned to run without the dog and see if I am showing any improvement. Cut it short for the imposed time cut-off. I think I may hate the stretch of 95 between the beltway and Lorton more than any other road in our area. Only forty miles from home but between the traffic and the required shuttle to the start I have about 2.5 hours of car or waiting before any orienteering. Would have been much better use of time to have skipped this one and run at home. Shoulders a little sore from the gardening yesterday.

running (trails) 45:00 [3] 5.0 mi (9:00 / mi)

Back to the cars plus some circling until th ethunder got loud.

Saturday Mar 19, 2005 #

elliptical trainer 15:00 [2]
slept:7.0 weight:172lbs

new lifetime high on the pounds

weights 25:00 [3]

Friday Mar 18, 2005 #

swim 17:17 [4]
slept:6.0 weight:169lbs

1000 Dont't attribute the improvemnt to technique or fitness as much as higher tolerance of suffering levels today.

bike (stationary) 30:00 [4]

406

running (treadmill) 22:15 [4] 3.0 mi (7:25 / mi)

AN a.m. rerun of the testing triangle paces in no rest sequencing. Tried not have the problem of two weeks ago of needing to back off partway into the run. Not a problem today but laughably negative splits 8:30, 7:30, 6:17. I think I'll be able to get teh transition speed up faster as my body remembers how to make the switch.

bike (mtb) 50:00 [2]

mid-afternoon at schaeffer farms

hiking 1:00:00 [1]

just as it's getting dark. Carrying miles plus a small pack off train in the woods.

Thursday Mar 17, 2005 #

running (trails) 1:10:00 [3] 8.0 mi (8:45 / mi)
slept:5.0 weight:170lbs

Twilight to night run with Shadow and Jon. Maybe 8 maybe 9 miles. Nicer weather and nicer work hours than both have been lately. Enjoyed having the company. Need to find enough options and variety to make this worthwhile for as a recurring small group effort. MAybe by summer I'll have stretched my speed enough to be a useful interval rabbit. Unfortunately for Jon, any worthwhile to him pacing from me will be well after the Canadian qualifiers.

This weather outlook and my massive PTO balance indicate I may be AWOL outside somewhere tomorrow.

Wednesday Mar 16, 2005 #

rest 1 [1]
(rest day)

Long day at work. Working dinner. Back to work until midnight. Too mentally drained to hit the work gym at that hour.

Tuesday Mar 15, 2005 #

bike (commuting) 45:00 [4]

RIde in. PLanned to spin easy but Dave overtakes early. It's all I can due to camp on his wheel to georgetown which is a little more than the few others who tried to hang.

running (mixed surface) 1:14:00 [3] 9.0 mi (8:13 / mi)

night run with lights and shadow. Feeling the morning ride. Added to this is the weekend prime rib fest induced tipping of the scale at 169. A little warmer today on both ends I find myself looking forward to spring. Hving made it over this threshold I make my mini-goal to keep my AP volume high enough to not need to scroll down to find my name for the next two months.

Monday Mar 14, 2005 #

running (treadmill) 26:00 [1] 3.0 mi (8:40 / mi)

warm-up for some weights

weights 33:00 [2]

bike (commuting) 53:00 [3]

Drive in ride home. slower than expected relative to effort level and just miss the tunnel closure.

Sunday Mar 13, 2005 #

running 1:35:00 [2] 11.0 mi (8:38 / mi)

Just some base. Reviewing the logs I came through January/February this year with 100 fewer running miles and about 300 fewer cycling miles when compared with last year. More base and more consistency need to be the dual goals for the balance of MArch. 150 HR=6:39

Saturday Mar 12, 2005 #

running (trails) 30:00 [4] 4.0 mi (7:30 / mi)

Almost 70 and sunny. With Bill, Paul, Shadow in Umstead State Park. Almost to the day of last years run, and the year before thtat, etc. Everyone having been up til 2 the night before we don't get around to running until there is barely enough time before the game. Paul moves the pacing on the climbs to a level that is severe. I had this coming though as I did this to them last year. The alcohol of the night before isn't helping me but we are on an even playing field.

Side note, Bill is down 35 pounds in the last year to drop to his junior year of college crew weight. He attributes this in part to quitting his EE office job to focus on being a builder and a dad. SOunds like a great plan.

Sadly I believe I am the slow man of the group. This isn't proven conclusively as Bill's mercifully twisted ankle causes dropping pace slightly and John (fresh off the Mt. Mitchell off road marathon) arriving just a little too late to join in. It confirms the suspicion that age isn't my problem. John agrees to join in for triangle giving us five of the former training party on board.

THere is some discusson of AR and MTB team relays but the four couple child count is 8 and growing.

Friday Mar 11, 2005 #

running (trails) 45:00 [3] 4.0 mi (11:15 / mi)

Drive to raleigh. Night run in umstead with lights. Paul and all three dogs along. Some walking in and out. Would have gone farther but wanted to get back for the start of the Duke game.

Thursday Mar 10, 2005 #

swim 24:00 [2]

bike 20:00 [1]

weights 29:00 [2]

An easy day with no running. Some aches are indicating this is the right move. 48 miles in the previous 7 days is a great total but a little much for my current weight and base maileage. For the first time in months I don't have to page down to see my name in training list. If I could get work to settle down and the wether to improve a bit I'll return to commuting on the bike next week.

Wednesday Mar 9, 2005 #

running (treadmill) 55:00 [3] 7.0 mi (7:51 / mi)

MOst of the run after midnight.

Tuesday Mar 8, 2005 #

swim 22:00 [2]

a.m.

weights 30:00 [3]

a.m.

running (treadmill) 30:00 [4] 4.0 mi (7:30 / mi)

a.m.
easy start for about 5. 20 at HR155-170 in the low 6's. cool down.
Hadn't planned to run that hard but the treadmill is in front of a mirror. I am forced to stare at the T-shirt I have grabbed and it is the last race in which I was first across a finish line. Sadly it's a 2001 race. If nothing it provided some motivationon on what is turning into an unbelievably crappy weather day immediately following yesterdays bump against 70.

Monday Mar 7, 2005 #

running (trails) 1:20:00 [3] 9.0 mi (8:53 / mi)

High 60s. Lights and Shadow. A fantastic day.

Sunday Mar 6, 2005 #

bike (stationary) 40:00 [3]

running (treadmill) 1:00:00 [2] 7.0 mi (8:34 / mi)

brick

Saturday Mar 5, 2005 #

running (trails) 1:20:00 [3] 10.0 mi (8:00 / mi)

swim 15:00 [2]

weights 20:00 [2]

Friday Mar 4, 2005 #

running 1:05:00 [2] 8.0 mi (8:07 / mi)

Thursday Mar 3, 2005 #

swim 18:26 [3]

1000

bike (stationary) 30:00 [4]

as?c-394 aw-210

running (treadmill) 22:17 [4] 3.0 mi (7:26 / mi)

At this time last year I was thinking of podiums. An indoor dry run at the triangle puts my estimated finish just ahead of middle of the pack and almost assuredly last of the 920 buchanan group. Figure it'll take top 5% overall to take the house title.

Nothing eventful til the run. Side cramp forced major pace drop for about 3/4 of the 2nd mile. attribution was increasing speed too slowly at first then a major jump. Need to ease my body back into this.

Tuesday Mar 1, 2005 #

Note

Start th new job officially.

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