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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sm

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  trail run20 20:14:20 120.92(10:03) 194.6(6:14) 20765
  treadmill4 1:40:00 10.35(9:40) 16.66(6:00)
  Total23 21:54:20 131.27(10:01) 211.26(6:13) 20765

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Saturday Dec 31, 2011 #

trail run 1:20:00 [3] 7.0 mi (11:26 / mi) +1800ft 9:11 / mi
shoes: Rogue Racer 2

burma/scar night mission w the licker dog

Friday Dec 30, 2011 #

trail run 1:16:00 [3] 7.8 mi (9:45 / mi) +1300ft 8:25 / mi
shoes: Rogue Racer 2

Park/Burma loop with the hound. Lucked into the only rain/wind free 90 minutes of the day.

Thursday Dec 29, 2011 #

trail run 45:00 [3] 4.5 mi (10:00 / mi) +500ft 9:03 / mi
shoes: Rogue Racer 2

Wednesday Dec 28, 2011 #

treadmill 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Green machines

gym warmup @ 1%

Tuesday Dec 27, 2011 #

trail run 1:25:00 [3] 7.93 mi (10:43 / mi) +2000ft 8:39 / mi
shoes: Rogue Racer 2

Sunday Dec 25, 2011 #

trail run 45:00 [3] 4.5 mi (10:00 / mi) +250ft 9:30 / mi
shoes: Rogue Racer 2

Saturday Dec 24, 2011 #

trail run 45:00 [3] 4.5 mi (10:00 / mi) +450ft 9:08 / mi
shoes: Rogue Racer 2

Friday Dec 23, 2011 #

trail run 55:00 [3] 5.5 mi (10:00 / mi) +1250ft 8:14 / mi
shoes: Rogue Racer 2

standard misery park loop with the licker hound. this will make the 19th run in a row this fall i have over dressed. still shorts weather.

Thursday Dec 22, 2011 #

trail run 55:00 [3] 5.5 mi (10:00 / mi) +1250ft 8:14 / mi
shoes: Rogue Racer 2

Tuesday Dec 20, 2011 #

trail run 1:20:00 [3] 8.0 mi (10:00 / mi) +1250ft 8:43 / mi
shoes: Rogue Racer 2

Friday Dec 16, 2011 #

trail run 1:06:00 [3] 6.1 mi (10:49 / mi) +1260ft 9:03 / mi
shoes: Rogue Racer 2

AM cruiser before heading up to Bachy. did 8 routes at the park yesterday all 5.12 or harder and am feeling it this morning.

Wednesday Dec 14, 2011 #

trail run 1:16:00 [3] 7.95 mi (9:34 / mi) +1280ft 8:18 / mi
ahr:151 max:181 shoes: Rogue Racer 2

Tuesday Dec 13, 2011 #

treadmill 35:00 [3] 3.75 mi (9:20 / mi)
shoes: adizero aegis

a little rat wheel before lifting

Monday Dec 12, 2011 #

treadmill 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Rogue Racer 2

warm up at the gym

Sunday Dec 11, 2011 #

trail run 1:17:00 [3] 7.94 mi (9:42 / mi) +1500ft 8:14 / mi
ahr:158 shoes: Rogue Racer 2

Saturday Dec 10, 2011 #

trail run 35:00 [3] 3.75 mi (9:20 / mi) +250ft 8:47 / mi
shoes: Rogue Racer 2

post climbing night mission, now cookie baking w TC and Oliver!

Friday Dec 9, 2011 #

trail run 34:20 [3] 3.75 mi (9:09 / mi) +225ft 8:40 / mi
shoes: Rogue Racer 2

Thursday Dec 8, 2011 #

trail run 1:05:00 [3] 6.0 mi (10:50 / mi) +1200ft 9:06 / mi
shoes: Rogue Racer 2

Tuesday Dec 6, 2011 #

trail run 28:00 [3] 2.8 mi (10:00 / mi) +300ft 9:05 / mi
shoes: Rogue Racer 2

C • Easy, tiger. 2

Monday Dec 5, 2011 #

trail run 27:00 [3] 2.7 mi (10:00 / mi) +200ft 9:21 / mi
shoes: Rogue Racer 2

Post climbing day jog with the Licker dog in the last few minutes of light. Amazing climbing weather continues

Sunday Dec 4, 2011 #

trail run 2:17:00 [3] 14.0 mi (9:47 / mi) +3000ft 8:08 / mi
ahr:162 shoes: Rogue Racer 2

Managed to pull out of my Tebow winning again in the 4th quarter depression long enough for a Grey Butte lap. same run as last weekend w/ wolfe. anytime i'm under 10 min/mi on Grey butte run i'll take the money and run.

Note

Quick gym session to hit the parts that didnt hurt after last night. Good things thing I live with a Veterinarian to look after these pythons!
C • funny 1

Saturday Dec 3, 2011 #

trail run 27:00 [3] 2.7 mi (10:00 / mi) +200ft 9:21 / mi
shoes: Rogue Racer 2

quick post climbing spin with the Licker dog. Some Bivy site stinging nettles bushwhacking for xtra credit.

treadmill 15:00 [3] 1.5 mi (10:00 / mi)

Warm up at the gym before lifting. Helped burn off some of the nachos and pork belly appetizers.

Thursday Dec 1, 2011 #

trail run 1:16:00 [3] 8.0 mi (9:30 / mi) +1300ft 8:14 / mi
shoes: Rogue Racer 2

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