Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lpyle

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+ft
Walking	22	27:10:00	82.0	(19:53)	131.97	(12:21)
Running	19	23:23:00	133.05	(10:33)	214.13	(6:33)	8333
Climbing	7	17:00:00
Hiking	2	9:15:00	20.7	(26:49)	33.31	(16:40)	6320
Backcountry ski touring/skijoring	1	3:30:00	10.0	(21:00)	16.09	(13:03)	1350
Strength	8	3:00:00
Hike with pack	3	1:45:00	2.0		3.22		500
Elliptical	1	30:00
Total	29	85:33:00	247.75		398.72		16503

6:00

0:00

» now

Tuesday Nov 30, 2010 #

Running 30:00 [2] 3.1 mi (9:40 / mi)
shoes: NB 1225

Easy run on hotel treadmill, then 4x flat strides.

Elliptical 30:00 [2]

Strength 16:00 [3]

P90X ab ripper

Sunday Nov 28, 2010 #

Running 4:00:00 [3] 17.0 mi (14:07 / mi) +4683ft 11:12 / mi
shoes: Asics Kahana

Long run at Mt. Falcon.

Walking 1:20:00 [1] 4.5 mi (17:47 / mi)

Saturday Nov 27, 2010 #

Climbing 3:00:00 [3]

Bucksnort slab

Walking 1:10:00 [1] 3.5 mi (20:00 / mi)

Friday Nov 26, 2010 #

Running 1:15:00 [4] 6.0 mi (12:30 / mi)
shoes: Asics Kahana

Up/down workout at Green Mountain. 15 min WU, then 10x2 min running uphill. Rested about 30 sec at the top, and then ran down hard. About 2 minutes rest at the bottom before the next interval. Short cool down. This was a good workout. The uphills felt really hard - it took a couple of intervals to get the pace right so I was about ready to collapse at 2 minutes, but not before. The downhills were fun. I have no idea on the mileage - just guessed so I can track the miles on my shoes.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Thursday Nov 25, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Recovery run plus 4x flat strides.

Wednesday Nov 24, 2010 #

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Recovery run plus form drills

Walking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: NB 1225

Climbing 1:15:00 [3]

climbing gym

Tuesday Nov 23, 2010 #

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Strength 26:00 [3]

P90x ab ripper
Hangboard: 3x10 assisted pullups, then 6 sets of 3x10 sec hangs on various grips.

Running 1:15:00 [3] 8.5 mi (8:49 / mi)
shoes: NB 1225

Marathon pace TM run. 5 min WU, then 65 min at marathon pace (~8:45, alternating 5 min at 8:41 with 5 min at 8:49). 5 min CD.

Monday Nov 22, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Climbing 1:30:00 [3]

Climbing gym

Sunday Nov 21, 2010 #

Hiking 3:45:00 [3] 8.7 mi (25:52 / mi) +3120ft 19:18 / mi
shoes: Asics Kahana

Hike at White Ranch.

Saturday Nov 20, 2010 #

Running 2:00:00 [2] 12.5 mi (9:36 / mi)
shoes: NB 1225

Cherry Creek.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Strength 16:00 [3]

P90X ab ripper

Friday Nov 19, 2010 #

Hike with pack 30:00 [3] 1.0 mi (30:00 / mi) +500ft 20:22 / mi

Climbing 3:30:00 [3]

Walking 1:00:00 [1] 3.0 mi (20:00 / mi)

Thursday Nov 18, 2010 #

Backcountry ski touring/skijoring 3:30:00 [2] 10.0 mi (21:00 / mi) +1350ft 18:37 / mi

Skiing from the 4th of July trailhead. Lots of snow, but it was warm and the snow was balling up on my skis pretty bad, so it was slow going.

Wednesday Nov 17, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Running 1:15:00 [4] 7.8 mi (9:37 / mi)
shoes: NB 1225

Threshold/VO2 combo workout. 15 min WU working up to 9:40 pace, then 2 miles at tempo (8:00) pace. 5 min easy, then 8x1:00 hills (10:31/9%) with 3 min flat in between. 10 min CD 9:40/flat.

Tuesday Nov 16, 2010 #

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Easy run plus 4x strides. Feeling better, but not 100%.

Walking 40:00 [1] 2.0 mi (20:00 / mi)

Strength 10:00 [3]

Hangboard. 3x10 assisted pullups. 6 sets of 3x10 hangs on various grips.

Monday Nov 15, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Feeling like I am coming down with something, so just took the dogs for a walk.

Sunday Nov 14, 2010 #

Running 45:00 [2] 4.5 mi (10:00 / mi)
shoes: NB 1225

Was going to hike today, but woke up with a bad headache. Later in the morning, decided to go for an easy jog to see if that would help - it did.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Strength 16:00 [3]

P90X ab ripper

Saturday Nov 13, 2010 #

Running 2:00:00 [3] 10.0 mi (12:00 / mi) +1800ft 10:15 / mi
shoes: Asics Kahana

Longish run at Green Mountain. Legs were tired today.

Friday Nov 12, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Climbing 1:45:00 [3]

Climbing gym.

Running 1:00:00 [4] 6.8 mi (8:49 / mi)
shoes: NB 1225

Tempo run. 15 min WU working up to 9:40, then 30 min at 8:05. 15 min CD.

Thursday Nov 11, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Easy run on a cold dark night - not many people at the park.

Wednesday Nov 10, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Running 1:00:00 [4] 6.0 mi (10:00 / mi)
shoes: NB 1225

Minute on/minute off hills. 15 min WU at 9:40, then 1 min at 10:30/9% alternating with 1 min 10:30/flat. Then 15 min CD at 9:40.

Tuesday Nov 9, 2010 #

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Dog walk on a cold and wet day.

Monday Nov 8, 2010 #

Strength 1:00:00 [3]

P90X core synergistics

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Easy run plus form drills.

Walking 30:00 [1] 1.5 mi (20:00 / mi)

Strength 10:00 [3]

Hangboard workout. 3x10 assisted pullups and 6 sets of 3x10 sec hangs on various grips.

Sunday Nov 7, 2010 #

Hike with pack 45:00 [3]

Climbing 3:00:00 [3]

Red Rock Canyon Open Space. The rock takes some getting used to, but it was fun.

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Took a walk so the new foster pup could get acclimated to the pack.

Saturday Nov 6, 2010 #

Hiking 5:30:00 [3] 12.0 mi (27:30 / mi) +3200ft 21:57 / mi

Hike up to the Arapahoe Glacier in the Indian Peaks. Side trip to Caribou Peak. Still a lot of snow despite being really warm today.

Friday Nov 5, 2010 #

Running 1:00:00 [4] 6.6 mi (9:05 / mi)
shoes: NB 1225

Easy run with 8x1:30 surges at the following paces: 7:30, 7:24, 7:19, 7:19, 7:24, 7:19, 7:19, 7:13.

Hike with pack 30:00 [3] 1.0 mi (30:00 / mi)

Climbing 3:00:00 [3]

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Thursday Nov 4, 2010 #

Running 2:00:00 [3] 10.5 mi (11:26 / mi) +1850ft 9:48 / mi
shoes: Asics Kahana

Longish run at Green Mountain. Tried to run all the hills, but had to walk the last 1/3 of the big hill.

Wednesday Nov 3, 2010 #

Strength 16:00 [3]

P90X ab ripper

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

Running 1:05:00 [4] 6.75 mi (9:38 / mi)
shoes: NB 1225

Hill progression run. All at 9:40 pace. 0.5 mile WU flat, then increased by 1% every 0.25 mile until I couldn't go any further. Return to flat and repeat 3 times until 60 minutes is up. Got to 8%, 7%, and then 4% before running out of time. 5 min CD flat. I think this was a little better than last time I did this.

Tuesday Nov 2, 2010 #

Running 43:00 [2] 4.5 mi (9:33 / mi)
shoes: NB 1225

Easy run plus 4x flat strides

Strength 10:00 [3]

Hangboard workout:
3x10 assisted pullups
6 sets of 3x10 sec hangs on various grips

Monday Nov 1, 2010 #

Walking 1:30:00 [1] 4.5 mi (20:00 / mi)

« Earlier | Later »