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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mariaamaya

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Run12 9:32:52 60.51(9:28) 97.38(5:53)
  Hike1 2:00:00 3.6(33:20) 5.79(20:43)
  Walk1 45:00 2.73(16:29) 4.39(10:14)
  Cross-fit1 24:00
  Total15 12:41:52 66.84 107.57

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Monday Oct 28, 2013 #

6 AM

Run (Outside) 45:43 [2] 4.04 mi (11:19 / mi)
shoes: Asics Gel-Os Duomax Trainers

Gonna start running with Kodi more, she needs to gain some endurance. Last night was an okay 35 min, today was a little better. I get so focused on her that I don't pay attention if I'm cold or not feeling well. On top of it she's so slow that it forces me to slow down and I enjoy the run a bit more, even though at times I feel like going faster - that's what the intervals are for. So, I'm thinking 2-3 times a week will be good for now.

Sunday Oct 27, 2013 #

4 PM

Run (Outside) 35:00 [2] 3.35 mi (10:27 / mi)
shoes: Asics Gel-Os Duomax Trainers

Not sure how far I ran, I didn't have a GPS, just a watch. It didn't matter, I went to a nearby trail with Kodi. She loved it, I had to go slow but it was good that I got out because it was a little cold but pretty windy - which can make for miserable conditions at times.

Saturday Oct 26, 2013 #

9 AM

Hike (Outside - trail) 2:00:00 [3] 3.6 mi (33:20 / mi)

Nice uphill hike with my good friend and Kodi. It felt great to get out! Pretty foggy but so beautiful out there, it's definitely fall out there.

Thursday Oct 24, 2013 #

6 AM

Cross-fit (OxBox) 24:00 [5]
shoes: Asics Gel-Os Duomax Trainers

Crossfit workout today

TABATA
each round is 20 sec on / 10 sec off
you count the minimum number of reps each round

45 lbs

6 rounds of thrusters - 6 reps
6 rounds of power cleans - 8 reps
6 rounds of split jerks - 13 reps
6 rounds of deadlifts - 8 reps

Great tough workout! Boy am I in some seriously bad shape. :(

C • HI! 1

Wednesday Oct 23, 2013 #

6 AM

Run (Treadmill) 40:00 [2] 4.35 mi (9:12 / mi)
shoes: Asics Gel-Os Duomax Trainers

Good run, not a lot of time, but glad to be on the treadmill. Easy slow run.

Tuesday Oct 22, 2013 #

2 PM

Run (Treadmill) 52:03 [4] 5.72 mi (9:06 / mi)
shoes: Asics Gel-Os Duomax Trainers

Walked till 6.35 miles / 62:03 min

@ 12 min increased .1 mph
@ 24 min increased .1 mph

@ 30 min increased to 8.0 mph for 1 min then slow to 6.0 mph for 1 min
@ 32 min increased to 8.0 mph for 1 min then slow to 6.0 mph for 1 min
@ 34 min increased to 8.0 mph for 1 min then slow to 6.3 mph for 1 min

@ 36 min increased to 8.1 mph for 1 min then slow to 6.1 mph for 1 min

@ 38 min increased to 8.2 mph for 1 min then slow to 6.2 mph for 1 min
@ 40 min increased to 8.2 mph for 1 min then slow to 6.2 mph for 1 min
@ 42 min increased to 8.2 mph for 1 min then slow to 6.2 mph for 1 min
@ 44 min increased to 8.2 mph for 1 min then slow to 6.2 mph for 1 min

@ 46 min increased to 8.3 mph for 1 min then slow to 6.3 mph for 1 min
@ 48 min increased to 8.3 mph for 1 min then slow to 6.3 mph for 1 min

@ 50 min decreased to 7.0 mph, hold until 52 min

Great run! Glad I had some energy to do something. I looked at my assigned runs and saw that 7:30 min/mile run, I knew I couldn't hold it for 30 min but I figured it would be better to do short sprints at that pace rather than not doing anything at all and just running slow the whole time. So this was good. I can tell I've lost a lot of fitness since hunting. Ugh...

Monday Oct 21, 2013 #

5 PM

Run (Treadmill) 57:00 [3] 6.07 mi (9:23 / mi)
shoes: Asics Gel-Os Duomax Trainers

@ 12 min increase by .1 mph
@ 24 min increase by .1 mph
@ 36 min increase by .1 mph

4 strides at 46 min to 10.0 mph

Cool down at 50 min to 7.0 mph for 7 min

Good to run a second day in a row!

Sunday Oct 20, 2013 #

7 AM

Run (Treadmill) 55:00 [3] 5.58 mi (9:51 / mi)
shoes: Asics Gel-Os Duomax Trainers

Flat at 6.0 mph
Increase to 6.1 mph @ 20 min
Increased to 6.2 mph @ 40 min

Felt like a long run but feeling a bit fatigued, not feeling weak like other times.

Was on my feet all day yesterday and spent the whole day cleaning, my legs ached at the end of the day - I'm sure that's why I was tired.

Saturday Oct 12, 2013 #

7 PM

Run (Treadmill) 50:00 [3] 5.07 mi (9:52 / mi)
shoes: Asics Gel-Os Duomax Trainers

Slow, steady increase.

Thursday Oct 10, 2013 #

7 AM

Run (Treadmill) 31:02 [3] 3.23 mi (9:36 / mi)
shoes: Asics Gel-Os Duomax Trainers

Slow, easy steady increase.

Tuesday Oct 8, 2013 #

5 AM

Run (Treadmill) 25:00 [3] 2.65 mi (9:26 / mi)
shoes: Asics Gel-Os Duomax Trainers

Slow increase

0-4 min 6.0 mph
4-8 min 6.1 mph
8-12 min 6.2 mph
12-16 min 6.3 mph
16-18 min 6.4 mph
18-19 min 6.5 mph
19-20 min 6.6 mph
20-21 min 6.7 mph
21-22 min 6.8 mph
22-23 min 6.9 mph
23-23:30 min 7.0 mph
23:30-24 min 7.1 mph
24-25 min, every 10 sec increase by .1 mph

Saturday Oct 5, 2013 #

7 AM

Run (Treadmill) 1:30:00 [3] 10.3 mi (8:44 / mi)
shoes: Asics Gel-Os Duomax Trainers

Slow and easy.

Thursday Oct 3, 2013 #

7 AM

Walk (Treadmill) 45:00 [3] 2.73 mi (16:29 / mi)
shoes: Asics Gel-Os Duomax Trainers

At 10% incline

Started at 3.2 mph
-every 5 min increased .1 mph until 45 min where I reached 4.0 mph

Wednesday Oct 2, 2013 #

6 AM

Run (Treadmill) 52:04 [3] 5.5 mi (9:28 / mi)
shoes: Asics Gel-Os Duomax Trainers

Increase .1 mph every 9 min
4 strides @ 10 mph

I thought Run #4 said strides not hill sprints or form drills, oops!

Really tired this morning, maybe I slept too long - 9.5 hrs...?

Tuesday Oct 1, 2013 #

5 AM

Run (Treadmill) 40:00 [3] 4.65 mi (8:36 / mi)
shoes: Asics Gel-Os Duomax Trainers

Easy, no push, slow.

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