Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MWillis

In the 31 days ending Jan 31, 2014:

activity

time

miles

Run

16:38:00

126.59

(7:53)

203.73

(4:54)

Bike

2:51:00

37.0

59.55

Strength

1:45:00

Row

41:43

6.21

(6:43)

10.0

(4:10)

Total

21:55:43

169.8

273.27

1:40

0:00

» now

Thursday Jan 30, 2014 #

Run 1:05:00 [3] 8.24 mi (7:53 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.7mph + 5min C/D
Felt good.

Wednesday Jan 29, 2014 #

Bike 1:06:00 [3] 19.0 mi (3:28 / mi)

Trainer.

Tuesday Jan 28, 2014 #

Run 1:05:00 [3] 8.23 mi (7:54 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.7mph, + 5min C/D. Felt better than yesterday, but still a little tightness from swing set incident and a little bit of PF pain. Overall good / easy run.

Monday Jan 27, 2014 #

Run 1:05:00 [3] 8.13 mi (8:00 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.6mph, 5min C/D. Left calf sore and tight still from swing set incident. Harder run than it should be.

Saturday Jan 25, 2014 #

Run 1:05:00 [3] 8.24 mi (7:53 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.7mph, 5min C/D. Hard run, don't take days off ;) Left calf sore from swing set incident.

Wednesday Jan 22, 2014 #

Strength 1:00:00 [3]

Shoulders, arms.

Tuesday Jan 21, 2014 #

Bike 45:00 [3]

Trainer, Left lower leg sore toward end of workout.

Monday Jan 20, 2014 #

Run 1:05:00 [3] 8.68 mi (7:29 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 10min @ 7.8mph, 40min @ 8.0mph, 10min @ 8.9mph and 5min c/d. Felt good. Did get adjusted today.

Sunday Jan 19, 2014 #

Run 1:05:00 [3] 8.24 mi (7:53 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.7mph + 5min c/d. Foot felt ok. Still a little leg tightness, especially early in run - dang swing set...

Saturday Jan 18, 2014 #

Run 1:40:00 [3] 12.61 mi (7:56 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.6mph for 1:30, 8.9mph for last 5min, + 5min C/D. Foot felt better than Thursday, but still a little PF twinge. Pace felt good. Legs were tight / sore still from swing set, especially early in run.

Friday Jan 17, 2014 #

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Trainer

Thursday Jan 16, 2014 #

Run 1:05:00 [3] 8.12 mi (8:00 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.6mph w/ 5min c/d. Legs still sore / stiff from "Swing Set Incident" and right foot was feeling a little PF. Not too bad though.

Monday Jan 13, 2014 #

Run 50:00 [3] 6.3 mi (7:56 / mi)
shoes: Brooks Glycerine 11

TM, 2%, 7.6mph for 10K + short C/D.
Legs still quite sore from yesterday's swing set incident.

Saturday Jan 11, 2014 #

Run 1:25:00 [3] 10.63 mi (8:00 / mi)
shoes: Brooks Glycerine 11

TM, 2% (1.5% for last 5 min of run before C/D). 7.6mph, 5min C/D.
Hot, sweaty (no fan), hard run.

Friday Jan 10, 2014 #

Run 48:00 [4] 6.61 mi (7:16 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 10min @ 7.7mph, 20min @ 8.9mph, back to 7.7, 8.9 mph for last mile. 10K in 44:30, and then 3:30 c/d.

Wednesday Jan 8, 2014 #

Run 1:05:00 [3] 8.23 mi (7:54 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.7mph + 5min C/D.
Felt ok.

Monday Jan 6, 2014 #

Row 41:43 [3] 10.0 km (4:10 / km)

Rowing machine. Negative split.

Sunday Jan 5, 2014 #

Run 1:05:00 [3] 8.12 mi (8:00 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.6mph + 5min c/d.
Tired today. Started out hard, but warmed up some. 3rd consecutive day running. Still a little sick as well.

Saturday Jan 4, 2014 #

Run 1:05:00 [3] 8.12 mi (8:00 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.6mph + 5min c/d.
Still a little congestion, but getting better.

Friday Jan 3, 2014 #

Run 1:05:00 [3] 8.09 mi (8:02 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%. 10min @ 7.5mph, 50min @ 7.6mph. 5min c/d
Still not 100%, but feeling better. Run was MUCH easier than Tuesday's.

« Earlier | Later »