Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+ft
Trail Run	6	16:59:12	82.41	(12:22)	132.62	(7:41)	18485
Run	7	6:24:38	42.52	(9:03)	68.44	(5:37)	4728
Mountainbike	7	4:05:00	63.0	(3:53)	101.39	(2:25)	1260
Upper body/Strength	6	3:15:00
Treadmill Run	4	3:00:00	18.7	(9:38)	30.1	(5:59)	784
Hike	2	2:10:00	7.2	(18:03)	11.59	(11:13)	580
Spin Class	2	2:00:00	38.5	(3:07)	61.96	(1:56)
Total	24	37:53:50	252.33		406.09		25838

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Saturday Feb 28, 2009 #

Trail Run 1:45:05 [3] 9.4 mi (11:11 / mi) +1588ft 9:38 / mi
shoes: Brooks Cascadia Grey #2

great early AM run (had to work today unfortunately) at rancho, got there at 7 and the 5 parking lots were already full... crazy! parked about 1.5M down the road, ran up there, did PG&E trail pretty much, along with some other side ones.. ran fairly hard

Thursday Feb 26, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

C • TT Challenge 8

Run 1:08:00 [3] 7.5 mi (9:04 / mi)
shoes: Asics Gel 1090

hurt my hammies a bit on tuesday doing the mile so took it easy today, no intervals, ran to the track, 4 miles at track and then back

Wednesday Feb 25, 2009 #

Spin Class 1:00:00 [4] 20.0 mi (3:00 / mi)

great spin class over lunch

Tuesday Feb 24, 2009 #

Event: The Attackpoint 1600m Time Trial Challenge

Upper body/Strength 30:00 [3]

luch gym workout

Run 20:00 [1] 2.0 mi (10:00 / mi)

warmup cooldown

Run 5:51 [5] 1.0 mi (5:51 / mi)

i made the mistake of not warming up my system enough as it was VERY unseasonably cold, and ran the first 400 way too fast (1m19), at the end my legs could have pushed harder (i am not sore now) but my lungs just gave in... overall i am still very happy with the time but i will try this again in about a month and see if i cant push it to 5.40, sub 6 is good tough

C • Good 4

- Splits

Monday Feb 23, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute, feeling better after yesterdays sick-lish day

Sunday Feb 22, 2009 #

Trail Run 1:13:12 [3] 6.0 mi (12:12 / mi) +300ft 11:39 / mi

felt strange and weak on the hills and stomach was in knots so i cut it short...

Saturday Feb 21, 2009 #

Hike 1:00:00 [1] 3.0 mi (20:00 / mi) +100ft 19:23 / mi

lots of walking around san fran

Friday Feb 20, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

gorgeous morning commute, left at 6 just as the sun was starting to color the mountains red...

Trail Run 1:57:30 9.8 mi (11:59 / mi) +2350ft 9:46 / mi
shoes: Brooks Cascadia 08 Red #1

black mountain from rhys trailhead with will, great run, weather was nice for once and we pushed at a pretty good clip to the top and took it easy on the way down....

Thursday Feb 19, 2009 #

Mountainbike 35:00 [1] 9.0 mi (3:53 / mi) +200ft 3:49 / mi

commute

Run 33:00 [2] 3.0 mi (11:00 / mi)
shoes: Asics Gel 1090

warmup cooldown inbetweens

Run 15:40 [5] 4.0 km (3:55 / km)

thursday track workout, 3m55s almost to the milisecond for all four K repeats, did not push hard at all as i am running two sprints this weekend, so i am getting faster (used to be hell to do 4 ks in 4minutes exact).. improvement is slow and i am so far from the good runners norm that it will take a long time getting there...

C • Nice 5

Wednesday Feb 18, 2009 #

Spin Class 1:00:00 [4] 18.5 mi (3:15 / mi)

great spin class at SC1, my first there, and will make it a regular wed. workout, i got totally worked

Tuesday Feb 17, 2009 #

Run 1:22:39 9.0 mi (9:11 / mi) +1620ft 7:51 / mi
shoes: Asics Gel 1090

three hill repeats at regnart and monrovia, did the first one Z5 in 12.39, but had way too much pasta before i left and started to feel pretty sick for the 2nd hill, 3rd one was with tapio

C • Regnard Rd Loop 5

Upper body/Strength 30:00 [3]

gym over lunch

Uphill - Splits

Monday Feb 16, 2009 #

Treadmill Run 1:00:00 [2] 6.1 mi (9:50 / mi) +140ft 9:38 / mi
shoes: Asics Gel 1090

easy run on the treadmill, was more sore before the run than after so i guess that did the trick

C • Is it raining down there? 6

Treadmill Run 30:00 [4] 3.6 mi (8:20 / mi)
shoes: Asics Gel 1090

the weather was absolutely heinous and inbetween doing the taxes i could only make myself run on the TM again, after all it was 5 feet away and ready to go.. started off at about 10MM pace, then 9, 8, 7 and finished at 6.30 pace

Saturday Feb 14, 2009 #

Trail Run 7:05:12 [3] 42.5 km (10:00 / km) +9325ft 7:30 / km
shoes: Brooks Cascadia Grey #3

Did the las trampas 50k and after a series of mishaps this still turned out to be a great day... the trails were soo steep and slippery that neither of us had good shoes, but iona's were the worst (road running shoes) and so after 1k we turned back and got to the car so she could get the mudclaws... after that chuck took us on a 10k loop, which we did twice until iona decided to head back for some real running, and i met up with kevin sawchuck and troy to hammer out a 20k which was quite fast.. these guys are former 17-18h western states top 10 runners, so i had my work cut out for me, fortunately they were "just cruising"... still got decent distance and MASSIVE elevation gain in... the time is crazy slow due to the fact that i probably did another 2000 extra feet of climbing and immediately slipping right back down

C • This is like mt Si steep? ... 4

Friday Feb 13, 2009 #

Treadmill Run 30:00 [3] 3.0 mi (10:00 / mi) +100ft 9:42 / mi
shoes: Asics Gel 1090

ez run in the AM

Thursday Feb 12, 2009 #

Upper body/Strength 30:00 [3]

upper body, left biceps hurts, looks like i pulled it a bit

C • Bicep 2

Wednesday Feb 11, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +205ft 3:48 / mi

commute

Tuesday Feb 10, 2009 #

Upper body/Strength 30:00 [3]

upper body at gym

Run 40:07 4.5 mi (8:55 / mi) +1620ft 6:39 / mi
shoes: Asics SDI

3 hill repeats, first and second alone.. first one in 13.05 (Z4), 2nd in 12.43 (Z5), and last one relatively easy Z3 in 14.19... felt good and recovered, hip was tight but did not hurt, knee was fine

Run 38:15 [2] 4.5 mi (8:30 / mi)
shoes: Asics SDI

the downhill portions, this time i took em easy to rest my IT band a bit

Monday Feb 9, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +205ft 3:48 / mi

commute

Treadmill Run 30:00 [3] 2.8 mi (10:43 / mi) +544ft 9:03 / mi

Sunday Feb 8, 2009 #

Run 32:00 [3] 2.5 mi (12:48 / mi) +350ft 11:18 / mi
(injured) shoes: Asics SDI

blows but my IT band is flaring up again, it started hurting on the fast downhill yesterday, so i need to take it easy-ish for the next few days, i ll start doing kimberly's suggested excersises and see if that works.. since i am on an eric-like whiny rant about all my aches and pains, i have noticed that while this used to not be a problem, i now get regular nipple chafing, not to the extent of bleeding but just painful as hell, i may need some taping or maybe tassels soon, glen, got any?

C • word..peanut butter them up... 15

Hike 1:10:00 [2] 4.2 mi (16:40 / mi) +480ft 15:02 / mi

speedy evening hike with yumay at san antonio park

Saturday Feb 7, 2009 #

Trail Run 3:03:51 [4] 18.6 mi (9:53 / mi) +3200ft 8:30 / mi
shoes: Brooks Cascadia Grey #2

since i signed up for woodside too late and it was sold out i did a competition style 30k run myself to get a baseline for the season, from rancho parking lot to top of black mountain (montebello road) and back.. felt good up until the last 2 miles when it got pretty tough

Friday Feb 6, 2009 #

Upper body/Strength 30:00 [4]

great, quick UB strengh session, hard to lift the arms right now, my cold has dissipated, ready to run long tomorrow

Note

I really wish I were in seattle this weekend running the WIOL... somehow the winter orienteering here sucks, and the competition is not as personal as in the NW.. bummer, looking forward to the summer O here...

C • WIOL... 4

Wednesday Feb 4, 2009 #

Mountainbike 35:00 [2] 9.0 mi (3:53 / mi) +50ft 3:52 / mi

commute

Treadmill Run 30:00 [3] 3.2 mi (9:22 / mi)
shoes: Asics Gel 1090

ez recovery run on TM

Tuesday Feb 3, 2009 #

Upper body/Strength 45:00 [3]

all upper body and upper legs.. need to rest lower for tonights hill repeats

Run 49:06 6.04 mi (8:08 / mi) +1138ft 6:54 / mi
shoes: Asics Gel 1090

Hill Repeats, first one (zone 4) alone, second (zone3) with sergey... felt strong during the run but now my thighs are killer sore, probably especially so because of the gym workout during the day

C • 1600m Time Trial Challenge 38

Monday Feb 2, 2009 #

Note
(rest day)

needed a day of rest , legs were sore all day...

Sunday Feb 1, 2009 #

Trail Run 1:54:22 [4] 12.2 mi (9:22 / mi) +1722ft 8:16 / mi
shoes: Brooks Cascadia Grey #3

ran at rancho san antonio, first time, quite large park with connection to several more open spaces, this will be my new favorite nearby place to run from now on! its just 3 miles from my house so i can run there along the road as well... park is very populated the first few miles in, then its perfect... loved the run, was able to push decent on the hills...

C • Go Roger! Building up the ... 10

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