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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: igorun

In the 7 days ending Mar 31, 2013:

activity # timemileskm+ft
  Running5 4:06:31 25.2(9:47) 40.55(6:05)
  Core strength2 1:00:00
  Total5 5:06:31 25.2 40.55
averages - sleep:10.1 rhr:50 weight:195.6lbs

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Saturday Mar 30, 2013 #

1 PM

Running 1:21:30 [3] 8.6 mi (9:29 / mi)
ahr:150 max:163 slept:9.0 shoes: Adidas Adizero Sonic M

Xenia resort, Jewett, NY
Easy training run, prior to long 20 miler tomorrow.
Nice warm, sunny, +7C. Sometime strung gusts of west wind. Headwind on the way out. From resort to Echo valley Motel and back. Google Mytracks books 8.8 miles, garmin 8.4.
Wanted to go 3 miles abd back, but felt so great running in the mountains (elev about 1600 feet) so ended up running 4.3 out.

Running 1:21:30 [3] 8.6 mi (9:29 / mi)
ahr:150 max:163 slept:9.0 shoes: Adidas Adizero Sonic M

Xenia resort, Jewett, NY
Easy training run, prior to long 20 miler tomorrow.
Nice warm, sunny, +7C. Sometime strung gusts of west wind. Headwind on the way out. From resort to Echo valley Motel and back. Google Mytracks books 8.8 miles, garmin 8.4.
Wanted to go 3 miles abd back, but felt so great running in the mountains (elev about 1600 feet) so ended up running 4.3 out.

Friday Mar 29, 2013 #

Note
slept:8.5 (rest day)

Seminar, Xenia resort, Jewett, NY

Thursday Mar 28, 2013 #

6 AM

Core strength 30:00 [3]
weight:196lbs

With David #17.
Abs 3x20; also with lifted feet (every other, together); low part, high part.
Push-ups with stand 2x(3x10). Lower back bends with weights none, 8 lb then 2x3 lb.

Running warm up/down 22:30 [2] 2.0 mi (11:15 / mi)
slept:6.5 shoes: Asics Blur33 (orange)

Cando gym.
Cal 156.
1. Warm up. 1 mile, 156 cals
2. Core workout
3. Run 1 mile @ 6.3 mph, then walk 0.25; 15 min, 190 Cal
Total 346 Cal.
Weight after 196.5

Wednesday Mar 27, 2013 #

7 AM

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
rhr:50 slept:7.5 weight:195.5lbs shoes: Asics Blur33 (orange)

Cando gym
Walk 5min, 0.3mile, 35 Cal.
Run 1 mile 6.0 --> 6.7 mph 10min, Cal 183.

Running 31:31 [3] 3.25 mi (9:42 / mi)
weight:195.5lbs shoes: Asics Blur33 (orange)

Run 3 miles at 6.0 --> 7.0 mph, last 0.5-0.25 with 7.0mph, last 0.25 with 7.5 mph (8min pace). Run .25 with 5.5mph
Walk 0.1 mile
Cal 520.
Total Cal 703.

Tuesday Mar 26, 2013 #

6 AM

Running warm up/down 9:00 [1] 0.75 mi (12:00 / mi)
weight:195.2lbs shoes: Asics Blur33 (orange)

Cando gym

Core strength 30:00 [3]

With David #16. Tex, abs, etc.
Sauna 15min.

Monday Mar 25, 2013 #

6 AM

Running (Recovery run) 10:30 [2] 1.0 mi (10:30 / mi)
weight:196lbs shoes: Asics Blur33 (orange)

Plainsboro wellness center (cancelled membership, main hall is too small)
Cals 150.

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