Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: igorun

In the 7 days ending Jun 13, 2010:

activity

time

miles

+ft

Running

2:46:30

19.15

(8:42)

30.82

(5:24)

1191

Total

2:46:30

19.15

(8:42)

30.82

(5:24)

1191

averages - sleep:7.9 weight:185.1lbs

0:56

0:00

» now

Saturday Jun 12, 2010 #

Note
(rest day)

Friday Jun 11, 2010 #

Note
slept:6.0 weight:185lbs

http://www.ar.attackpoint.org/discussionthread.jsp...

6 PM

Running tempo (time trial) 21:30 [5] 3.0 mi (7:10 / mi)
ahr:171 max:175 slept:6.0 weight:185lbs shoes: PUMA Street Kosmos

3mi race sped in CP for JPM Corp Challenge 21:30
Paces: 7:20; 7:30; 7:20; 6:50 (0.16 mi)
0.67 mi back

Running warm up/down 35:00 [2] 3.82 mi (9:10 / mi)
ahr:138 max:142 shoes: PUMA Street Kosmos

0.66 to CP; 2.5 easy
0.66 back

Thursday Jun 10, 2010 #

8 PM

Running 30:00 [3] 3.25 mi (9:14 / mi) +334ft 8:25 / mi
ahr:130 max:150 slept:6.0 weight:186lbs shoes: PUMA Street Kosmos

easy run: 0.5mi x 6.0; 2.5mi x 6.6; 0.25 x 6.0
strength:bicepce 3x10x65; crunch 3x10x100;

Tuesday Jun 8, 2010 #

8 PM

Running intervals 32:30 [4] 4.0 mi (8:08 / mi) +400ft 7:25 / mi
ahr:155 max:174 shoes: PUMA Street Kosmos

8 x 400 (6.5 + 8.5) mph
incline 2%, after 6 rep. made incline 1.0
HR ~ 158 - 170; 750 Cal

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +106ft 9:05 / mi
shoes: PUMA Street Kosmos

warm up; 159 Cal

Running warm up/down 7:30 [2] 0.75 mi (10:00 / mi)
shoes: PUMA Street Kosmos

cooloff, incline 0%

Note
slept:6.5 weight:185lbs

Total: 40min, 5.75.mi, 750 + 160 = 910 Cal
W: 185-->182.25-->182

Monday Jun 7, 2010 #

8 PM

Running (easy) 30:00 [2] 3.33 mi (9:01 / mi) +351ft 8:11 / mi
ahr:134 max:148 slept:7.0 weight:184.7lbs shoes: PUMA Street Kosmos

NYSC
0.5mi x (6.0+6.5)mph; 2mi at 6.9-7.0
Cal=563
HR at 6.0mph ~120-128; at 7.0 ~140-148; walk 3.3 mph ~115

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