Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cmcpeake

In the 29 days ending Feb 29, 2012:

activity

time

miles

run

44:30:13

302.48

(8:50)

486.8

(5:29)

gym - weights

20:50:00

cycle

1:05:00

Total

66:25:13

302.48

486.8

3:43

0:00

» now

Wednesday Feb 29, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:24:02 [3] 15.2 km (5:32 / km)
ahr:131 shoes: brooks adrenaline (b)

easy on morningside hills.

Tuesday Feb 28, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:23:33 [5] 14.6 km (5:43 / km)
ahr:128 shoes: brooks adrenaline (c)

hill repeats on spring road in high park.
8x200m at sprint pace

Sunday Feb 26, 2012 #

run 3:28:56 [3] 36.8 km (5:41 / km)
ahr:128 shoes: brooks adrenaline (c)

long run on the BS.

Saturday Feb 25, 2012 #

run 1:36:04 [3] 16.9 km (5:41 / km)
ahr:134 shoes: la sportiva wildcats

trails in high park with longboat.

Friday Feb 24, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:20:17 [3] 15.1 km (5:19 / km)
ahr:133 shoes: brooks adrenaline (c)

easy run on spadina loop. Weather got nasty the last half of the run with sideways rain and big time wind. What fun.

Thursday Feb 23, 2012 #

run 31:00 [3] 6.0 km (5:10 / km)
shoes: brooks adrenaline (b)

short run as warm up at gym on dread mill.

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:25:50 [5] 16.6 km (5:10 / km)
ahr:137 shoes: brooks adrenaline (c)

ran around the hood and on the rail path.
Plan was for a hard tempo intervals.
Did 5 x 100 m strides then 3.2k at 4:25, 800m at 4:20. Cut the run short after that as I had some hamstring pain and decided to play it safe.

Wednesday Feb 22, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

cycle 1:05:00 [3]

spin class

run 1:28:23 [3] 16.0 km (5:31 / km)
ahr:131 shoes: brooks adrenaline (c)

easy run on morning side hills.

Tuesday Feb 21, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

8 AM

run 35:34 [3] 7.0 km (5:05 / km)
ahr:134 shoes: brooks adrenaline (b)

easy loop of the neighborhood

7 PM

run 1:27:19 [5] 15.3 km (5:42 / km)
ahr:129 shoes: brooks adrenaline (c)

hill repeats on spring road in high park

7 x 200 m as hard as possible

Monday Feb 20, 2012 #

gym - weights 1:00:00 [3]

weights - upper body

Sunday Feb 19, 2012 #

run 3:12:54 [3] 34.0 km (5:40 / km)
ahr:127 shoes: brooks adrenaline (c)

long run on the Boston special. Went okay, decent weather. Kept it slow.

Saturday Feb 18, 2012 #

run 1:32:56 [3] 15.0 km (6:12 / km)
ahr:137 shoes: la sportiva wildcats

very slow on the high park trails. Fresh snow and slush made for tough going so took it real easy.

Friday Feb 17, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:19:45 [3] 15.0 km (5:19 / km)
ahr:134 shoes: brooks adrenaline (b)

spadina loop easy. legs dead, very rough run even at an easy pace. Just one of those days. Also should have held off eating until after the run.

Thursday Feb 16, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:35:37 [5] 19.0 km (5:02 / km)
ahr:140 shoes: brooks adrenaline (c)

tempo intervals

6 x 1k at 4:20 ish pace, 400 meter recovery.

done in the middle of a 19k run.
great weather out.

Wednesday Feb 15, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:18:33 [3] 15.0 km (5:14 / km)
ahr:138 shoes: brooks adrenaline (c)

easy on the morningside hills

Tuesday Feb 14, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 40:00 [3] 7.9 km (5:04 / km)
ahr:132 shoes: brooks adrenaline (b)

easy run.

6 PM

run 1:18:40 [4] 14.4 km (5:28 / km)
ahr:133 shoes: brooks adrenaline (c)

hill repeats on central in high park.
a little slippery as road started to freeze over.
Kept it moderately hard.
7x1min at marathon pace

Monday Feb 13, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

Sunday Feb 12, 2012 #

run 2:58:41 [3] 30.2 km (5:55 / km)
ahr:128 shoes: la sportiva wildcats

long run on the BS. Started in a snow storm for the second day in a row. Sloppy conditions so kept it really super slow. Legs got tired in the last part of the run. This was the first weekend of back to back long runs. Went okay given the running conditions.

Saturday Feb 11, 2012 #

run 2:15:53 [3] 23.1 km (5:53 / km)
ahr:128 shoes: la sportiva wildcats

running in a snowstorm. what fun

Friday Feb 10, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:27:02 [3] 16.1 km (5:24 / km)
ahr:129 shoes: brooks adrenaline (b)

easy run in the west end and high park. legs feeling tired.

Thursday Feb 9, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:33:20 [3] 17.7 km (5:16 / km)
shoes: brooks adrenaline (b)

easy run in the west end.
HR monitor was not working right so no info on that.
Felt okay, beautiful weather

Wednesday Feb 8, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:33:36 [5] 18.5 km (5:04 / km)
ahr:140 shoes: brooks adrenaline (b)

tempo run

8k @ 4:30 - 4:40 pace in the middle of 18k run. Very good run, ran really strong, could have gone faster but stayed with the planned pace.

Some soreness in the right heal after the run.

Tuesday Feb 7, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 1:26:46 [3] 16.1 km (5:23 / km)
ahr:136 shoes: brooks adrenaline (b)

morning side hills. heel a little sore. kept the run easy.

Sunday Feb 5, 2012 #

run 2:42:55 [3] 30.0 km (5:26 / km)
ahr:131 shoes: brooks adrenaline (b)

long run on the BS

Saturday Feb 4, 2012 #

run 1:24:48 [3] 15.0 km (5:39 / km)
ahr:132 shoes: la sportiva wildcats

trails in high park with LB

Thursday Feb 2, 2012 #

gym - weights 1:10:00 [3]

weights - upper body

run 31:43 [3] 6.1 km (5:12 / km)
ahr:134 shoes: brooks adrenaline (a)

short easy shake the legs out run home from the gym. Felt okay once I got going.

run 1:15:59 [3] 15.0 km (5:04 / km)
ahr:136 shoes: brooks adrenaline (b)

easy run on spadina loop. Worked on stride rate (using foot pod) for the first time. Getting my rate up is going to be harder then I thought.

Wednesday Feb 1, 2012 #

gym - weights 1:10:00 [3]

weights - legs and abs

run 1:40:07 [4] 19.2 km (5:13 / km)
ahr:144 shoes: brooks adrenaline (b)

mile repeats at HM pace on the lakeshore with Longboat. Good run.

4E+ 5x100m strides + 5X 1600m on 4:00 recovery btwn intervals +4E on = 4:42/km

Keep pace on the first couple into a stiff wind (more like a 4:30 effort). Last three after the turn around were a little quicker maybe in the 4:30ish area.

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