Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MWillis

In the 30 days ending Sep 30, 2010:

activity

time

miles

Run

18:36:58

142.3

(7:51)

229.01

(4:53)

Yoga

4:55:00

Bike

3:50:20

68.65

(3:21)

110.48

(2:05)

Walk

3:02:53

12.88

(14:12)

20.73

(8:49)

Swim

2:21:28

3.88

(36:27)

6.25

(22:39)

Total

32:46:39

227.71

366.47

2:41

0:00

» now

Monday Sep 27, 2010 #

Walk (Hills) 1:00:30 [3] 4.26 mi (14:12 / mi)
shoes: Mizuno Rider 12 B

TM, 4.2mph, 20min @ 10%, 20min @ 10.5%, 20:30min @ 11%

Sunday Sep 26, 2010 #

Run 1:06:53 [3] 8.0 mi (8:22 / mi)
shoes: Inov8 295

Trails, Pop Grove. Felt tired and Rt calf / shin started hurting early in run. Called it quits at 1hr.
80deg / mostly sunny / med wind / Humid.

Saturday Sep 25, 2010 #

Swim race 21:28 [5] 0.93 mi (23:03 / mi)

WB Tri. Banks Channel

Bike race 31:35 [5] 12.0 mi (2:38 / mi)

WB Tri. 22.8mph ave according to Cateye

Run race 18:35 [5] 3.1 mi (6:00 / mi)
shoes: Mizuno Precision 10

WB Tri. Pavement / concrete / flat. Rt calf / shin has been getting sore over last week or two. Getting worse - really noticed during and after race.

Total Time for Race: 1:14:37

Friday Sep 24, 2010 #

Run 1:04:30 [3] 8.3 mi (7:46 / mi)
shoes: Wildcat

Trail, Poplar Grove, ran easy.
80deg / Sunny / Calm air.

Thursday Sep 23, 2010 #

Run 1:25:45 [3] 12.51 mi (6:51 / mi)
shoes: Mizuno Rider 12 B

TM, 2%, 10min @ 7.8mph, 1:05 @ 9mph, 10:45 @ 7.8mph. Marathon pace for 1:05.

Wednesday Sep 22, 2010 #

Bike 1:13:45 [3] 20.65 mi (3:34 / mi)

House to UNCW, 10 mile TT on Azalea course - averaged around 22mph, but had to start / stop often for traffic / school buses, easy home.
75deg / Sunny / Calm Wind

Tuesday Sep 21, 2010 #

Run intervals (Hills) 1:22:00 [4] 10.65 mi (7:42 / mi)
shoes: Mizuno Rider 12 B

TM, 15min @ 2% / 7.8mph w/u, 4 x strides @ 12mph, (8) x 3:00 @ 9% / 8mph w/ 3:00 flat jog between (did have to go to 7% halfway through #6 and #8), 12min @ 2% / 7.8mph, 2min walk c/d.

Sunday Sep 19, 2010 #

Run 55:00 [3] 7.0 mi (7:51 / mi)
shoes: 5 Fingers

Trails, Poplar Grove, 6.45 miles in 47.12, walk .55 mile.
Sunny / 80deg / Calm wind

Saturday Sep 18, 2010 #

Run (Hills) 2:02:00 [3] 13.49 mi (9:03 / mi)
shoes: Mizuno Precision 10

TM, Hills, 60min - 6.77 miles, 62min - 6.72 miles.

Friday Sep 17, 2010 #

7 AM

Swim 1:00:00 [3] 1.42 mi (42:16 / mi)

Tri Club, 500 w/u, (20) x 50 @ :55 (4 descending, 4 neg split, alternating), 600 pull descend by 200's, (4) x 75 dps, 100 c/d

12 PM

Yoga 1:00:00 [3]

Larry's Power Yoga class

Thursday Sep 16, 2010 #

Walk 1:00:23 [3] 4.25 mi (14:12 / mi)
shoes: Mizuno Rider 12 B

TM, 4.2mph, 20min @ 10.5%, 20min @ 11%, 20min @ 11.5%

Wednesday Sep 15, 2010 #

7 AM

Run 53:56 [3] 6.77 mi (7:58 / mi)
shoes: Mizuno Rider 12 B

Pavement / Concrete. House to Downtown w/ Schmo. (6) x :10 hill sprints up Nunn St.
Sunny / 70deg / Calm Wind

5 PM

Yoga 1:25:00 [2]

Evening class @ Y

Tuesday Sep 14, 2010 #

Run 1:20:40 [3] 10.5 mi (7:41 / mi)
shoes: Mizuno Rider 12 B

TM, 2%, 7.8mph, 40sec walk c/d at end.

Sunday Sep 12, 2010 #

Run tempo (Hills) 1:02:00 [4] 8.06 mi (7:42 / mi)
shoes: Mizuno Rider 12 B

TM, 15min @ 2% / 7.8mph w/u, Strides @ 12mph, 30min @ 6% / 7.9mph, 11min @ 2% / 7.8mph, 1min walk c/d.

Saturday Sep 11, 2010 #

Run long 2:41:51 [3] 20.5 mi (7:54 / mi)
shoes: Inov8 295

Trail, Poplar Grove w/ Henry.
80deg / Mostly Cloudy / Humid / Calm Wind

Friday Sep 10, 2010 #

Swim 1:00:00 [3] 1.53 mi (39:13 / mi)

Tri Club Practice, 400 w/u, (4) x 300 @ 4:45, (3) x 200 @ 3:10, (6) x 50 @ :50, 200 c/d.
Not swimming regularly for months - not good for your swim performance :)

Yoga 1:00:00 [3]

Larry's noon class at Y

« Earlier | Later »