Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: stevegregg

In the 31 days ending Mar 31, 2005:

activity	#	time	miles		km		+m
Orienteering	6	12:01:08	20.78		33.45		1670	53 /	54c	98%
Running	18	10:45:50	80.0		128.74
Weights	6	6:00:00
Bicycling	5	3:18:00	62.5	(3:10)	100.58	(1:58)
Multisport	1	1:12:00	12.0	(6:00)	19.31	(3:44)
Total	30	33:16:58	175.28		282.09		1670	53 /	54c	98%

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Thursday Mar 31, 2005 #

Running (Pavement) 54:30 [2] 7.0 mi (7:47 / mi)

Long Aquatic Park loop through the Emeryville Marina. I seem to have survived yesterday's adventures with no ill effects.

Wednesday Mar 30, 2005 #

Running tempo (Trail) 1:13:49 [4] 9.0 mi (8:12 / mi)

Woodmonster loop. Felt strong enough to run it at tempo pace almost the entire way. Had quite the adventure, though, as I was actually bitten (not just chased) by a f***ing dog up at the top (and I cursed the owner out severly, to his face), and tweaked my right ankle a little bit during the last "mile" (run in 6:03).

Nonetheless, my time shaved another 2 minutes off my previous best time this year. This means I will be in good physical shape for the Billygoat (the navigation will be another question entirely, though..)

Tuesday Mar 29, 2005 #

Running (Pavement) 20:00 [1] 2.5 mi (8:00 / mi)

HRS hill loop with kids--but so easily (for me) that it only counts as intensity 1. Pretty much a rest day, actually.

Monday Mar 28, 2005 #

Bicycling (Stationary) 24:00 [3] 8.0 mi (3:00 / mi)

Warmup for weight workout. Decided to take a day off my feet after this weekend's big training at Briones.

Weights 1:00:00 [2]

Sunday Mar 27, 2005 #

Orienteering 2:02:00 [3] *** 9.4 km (12:59 / km) +665m 9:35 / km
spiked:21/21c

Another vetting day at Briones. Ran the Red course first, then the Brown course. Again, only the total running time is recorded.

Saturday Mar 26, 2005 #

Orienteering 1:42:04 [3] *** 7.25 km (14:05 / km) +545m 10:14 / km
spiked:14/15c

Vetted the Blue Briones course for Harold and Penny. I am only logging the actual running time between controls, not the time spent checking the map and trying to find those darned little streamers. Will go out again tomorrow and vet the red course if the weather cooperates.

Friday Mar 25, 2005 #

Running (Trail) 45:30 [2] 5.5 mi (8:16 / mi)

Turkey loop. Trails were not as sloppy as I feared they might be, after all the rain this week.

Thursday Mar 24, 2005 #

Running (Pavement) 20:00 [1] 2.5 mi (8:00 / mi)

Easy St. James run with kids, with stairs at end. Needed the recovery from yesterday's effort.

Wednesday Mar 23, 2005 #

Running intervals 42:00 [5] 6.0 mi (7:00 / mi)

There was finally a break in the wet weather, so I headed out for my standard 3/2/1 x3 interval workout around Lake Merritt. It was blustery out but I was feeling good and ready to test my fitness, so I pushed the pace the entire way. Made it to the bench before the all-time record location, which meant it was a very good effort.

Tuesday Mar 22, 2005 #

Running (Treadmill) 12:00 [1]

Warmup/cooldown

Weights 1:00:00 [2]

Monday Mar 21, 2005 #

Multisport 1:12:00 [3] 12.0 mi (6:00 / mi)

Did a triathlon-style workout at HRS today, as I alternated 18 min bike, 18 min treadmill, 12 min bike, 12 min treadmill, 6 min bike, 6 min treadmill. Levels 4-5-6 on bike, high speed 7-8-9 on treadmill. After several years off I'm still in shape for this sort of brick workout, apparently, as I could still run fine right off of the bike.

Sunday Mar 20, 2005 #

Orienteering race 1:15:35 [4] *** 6.8 km (11:07 / km) +460m 8:18 / km
spiked:18/18c

Orienteering at Sunol. Course was fairly easy technically (I made no major errors), but there were several tough climbs and I could not run well on the steep, slick terrain.
Good training for the Billygoat, perhaps??

Saturday Mar 19, 2005 #

Running (Pavement) 30:00 [2] 4.0 mi (7:30 / mi)

Due to the miserable weather this morning and the Piedmont Distance Festival in the afternoon, I thought this would be a day off. But the weather magically cleared and I got in an easy 4 mile run around Lake Merritt in the early evening.

I can blame Attackpoint for this--now that I am posting my training here, I feel I shouldn't be taking any unnecessary days off...

Friday Mar 18, 2005 #

Running (Treadmill) 24:00 [3] 3.0 mi (8:00 / mi)

Built-in program #8--reasonably intense

Weights 1:00:00 [2]

Thursday Mar 17, 2005 #

Bicycling (Stationary) 30:00 [3] 10.0 mi (3:00 / mi)

Our first BCL track meet is this afternoon, so I only had time for a quick 30 minute workout on the HRS stationary bicycle. 24 minutes at level 4, 6 minutes at level 7. Reasonably intense!

Wednesday Mar 16, 2005 #

Running long (Trail) 1:16:16 [4] 9.0 mi (8:28 / mi)

I was feeling good enough to tackle the Woodmonster loop today. Started strong and hit the climbs and the last "mile" pretty hard (in 6:06!), so am giving it an intensity 4 rating overall. And my time was over two minutes faster than my last Woodmonster effort. Woo-hoo!

Tuesday Mar 15, 2005 #

Weights 1:00:00 [2]

Missed my weight workout last week, so was happy to get it in today.

Running 20:00 [1] 2.5 mi (8:00 / mi)

Easy run to the end of St. James and back with kids.

Monday Mar 14, 2005 #

Running (Trail (mostly)) 48:15 [3] 6.0 mi (8:03 / mi)

Modified Turkey loop (up the pavement on Castle). Worked the climb pretty hard, so am giving it intensity 3 overall.

Sunday Mar 13, 2005 #

Running (Pavement) 49:30 [2] 6.5 mi (7:37 / mi)

Long Lake Merritt Loop

Saturday Mar 12, 2005 #

Orienteering race 1:31:29 [3] * 10.0 km (9:09 / km)

Trail-O at Huddart. Felt physically fine. Missed the optimal route choice, though, as you had to make a decision right out of the box about the best way to handle the controls on the NE part of the map, and I did more doubling back on myself than it turned out was necessary.

Friday Mar 11, 2005 #

Running (Pavement) 34:00 [2] 4.5 mi (7:33 / mi)

Short Aquatic Park loop (but over the freeway bridge).

Not only is my ankle still not quite back to 100%, but I have also picked up a little cold. So I cut my run back today, to make sure I will feel OK for the Huddart trail orienteering tomorrow.

Thursday Mar 10, 2005 #

Running 20:00 [3] 2.5 mi (8:00 / mi)

Another run with kids. 1.8 miles warmup, and then a reasonably intense 3x400 on the bottom loop.

Wednesday Mar 9, 2005 #

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

Exact repeat of last Wednesday's workout. Rode for 24, 18, 12, and 6 minutes on the hill program, on levels 3, 4, 5, and 6.

Tuesday Mar 8, 2005 #

Running (Trail) 20:00 [2] 2.5 mi (8:00 / mi)

Track practice has now started, and so my workouts will be compromised at least twice a week for the rest of the spring. At least I'm not coaching sprinters this year! Ran two miles easy with the kids, followed by 3x200 intervals.

Sunday Mar 6, 2005 #

Orienteering (Point Pinole bag hanging) 1:30:00 [1]

Put out the E-punch units in the early morning, then helped pick up controls after the event. Again, logged as "half credit" time wise.

Saturday Mar 5, 2005 #

Orienteering (Point Pinole bag hanging) 4:00:00 [1]

How to fairly log hanging controls all day at Point Pinole? Was at the park from 9 AM to 6 PM. Decided to log it as "half credit" timewise.

Friday Mar 4, 2005 #

Running (Pavement) 32:00 [2] 4.0 mi (8:00 / mi)

"Ankle-testing" run around Lake Merritt. Feeling even better, so picked up the pace a bit towards the middle.

After an upcoming weekend of no real training due to the Point Pinole event, perhaps I will be back at 100% on Monday!

Thursday Mar 3, 2005 #

Weights 1:00:00 [2]

Running (Treadmill) 24:00 [1] 3.0 mi (8:00 / mi)

Easy warmup/cooldown on treadmill before and after weight workout. No ankle pain but not back to 100% yet either.

Wednesday Mar 2, 2005 #

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

Good workout on Head-Royce stationary bicycle. 24 m at level 3, 18 m at level 4, 12 m at level 5, 6 m at level 6 (all on hill program). The harder portions were intensity 4 but am giving it a 3 overall.

Hope to try an easy short run on the trails tomorrow.

Tuesday Mar 1, 2005 #

Weights 1:00:00 [2]

Bicycling (Stationary) 24:00 [3] 8.5 mi (2:49 / mi)

Pushed the intensity on the stationary bike a bit, since I probably won't be running for at least the next few days.

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