Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: alisonhanks

In the 7 days ending Jan 31, 2010:

activity

time

miles

+ft

Running

7:27:18

51.0

(8:46)

82.08

(5:27)

1650

yoga

1:50:00

strength

1:28:00

biking

24:22

Total

11:09:40

51.0

82.08

1650

averages - sleep:8.4 weight:142lbs

3:34

0:00

» now

Sunday Jan 31, 2010 #

5 PM

Running 35:37 [3] 4.5 mi (7:55 / mi)
ahr:134 max:154 shoes: Racer ST

wanted to get the legs moving at least a little. went down goat creek road a bit and turned around. my legs felt pretty tired, especially my calves, but otherwise i felt better than i thought i would.

i've felt tired all day today, though, and definately feel like i'm fighting something.

Saturday Jan 30, 2010 #

7 AM

Running 2:22:48 [3] 15.0 mi (9:31 / mi)
ahr:144 slept:7.5 shoes: Cross Lite

Up from Goat Peak Sno-Park on groomed snowmobile trails. Went up Goat Peak Rd for a while, then went down on the other rd that connects to cub creek, with Skadi. Not very into it. Felt pretty tired and labored. Lots of effort to go not very fast.

Should have eaten more before I left.

Neck was sore. Aware of my left tib posterior again. Think it's from the unstable snow.

4 PM

yoga 1:10:00 [3]

5 PM

strength (burpees (x15)) 2:00 [3]

Friday Jan 29, 2010 #

7 AM

Running 1:30:26 [3] 11.0 mi (8:13 / mi) +489ft 7:53 / mi
ahr:156 slept:8.0 shoes: Racer ST

Down Goat Creek Rd with Skadi. Made it almost to East Fawn. Felt really good. 30 seconds all out every 15 minutes, ending with 4x60m strides.

10 AM

strength (curcuit) 10:00 [3]
shoes: Whisper

40 prisoner squats, 20 push ups, 20 jumps, 20 stab. ball rolls, 20 stab. ball jack knives, 40 step ups, 20 jumps, 20 arm haulers.

Thursday Jan 28, 2010 #

11 AM

strength (tabata squats) 2:00 [3]
(rest day)

8 rounds of 20 second squats with 10 second recovery (23 per 20 seconds) with a patient.

Wednesday Jan 27, 2010 #

7 AM

Running (sub-TH) 1:30:02 [3] 10.5 mi (8:34 / mi) +666ft 8:05 / mi
ahr:156 max:190 slept:8.5 shoes: Racer ST

Same weird thing with strap. It said 172 when I first started, and I know I wasn't working that hard. I've never seen it as high as 190. Skadi and I went up toward the pass, on Hwy 20. Turned around at Cedar Falls. Felt good going up the hill. It was COLD! I underdressed and my little ears were freezing.

Started noticing my left lower leg (tib posterior, i think). Maybe time for new shoes? I forget how quickly I go through shoes when I'm training a lot.

9 AM

strength (50s) 8:00 [3]
ahr:114 max:128 shoes: Racer ST

1 PM

yoga 40:00 [2]

flow...

Tuesday Jan 26, 2010 #

12 PM

biking (tabata sprints) 24:22 [3]
slept:9.0

2 PM

strength (balance drill-bosu) 6:00 [1]

Monday Jan 25, 2010 #

6 AM

Running 1:28:25 [2] 10.0 mi (8:51 / mi) +495ft 8:27 / mi
ahr:141 max:165 slept:9.0 weight:142lbs

This run felt so great! I didn't feel like I was working at all, except for the last mile, when I was in lots of snow that was kinda slick. Ran down Goat Creek Rd about 4.5 miles. Again, my watch said I wasn't over 165 at all, so I must have just gone over for a second.

8 AM

strength 1:00:00 [3]
shoes: Fire Blade

Good workout today. Lots of core (did some of the new ones), single legged squats, tabata squats and burpees, sumo deadlifts, pushups, pullups and dips, and jump rope.

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