Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Road running3 5:48:32 38.83(8:59) 62.49(5:35) 200
  Stretching1 18:00
  Warmup-down1 12:31 1.26(9:56) 2.03(6:10) 18
  Track1 7:39 0.75(10:12) 1.21(6:20)
  Core!1 5:00
  Total4 6:31:42 40.84 65.72 218
  [1-5]4 6:07:18

«»
3:15
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 15, 2016 #

7 AM

Road running 12:22 [3] 1.36 mi (9:06 / mi) +21m 8:42 / mi

Road running 3:03:01 intensity: (44 @0) + (2:14 @1) + (15:27 @2) + (2:36:06 @3) + (8:30 @4) 20.72 mi (8:50 / mi) +101m 8:42 / mi
ahr:145 max:159

Had to stop after the shorter run segment for a few seconds to restart the track to get the heart monitor to connect. Just wouldn't go earlier but I didn't try wetting it. Got my 22 in.

This was a lot harder than Wednesday. Didn't feel awake at the beginning even though I had been up from 6 am and didn't start until 7:30. Ran for a few miles before the skies brightened and then my pace seemed to get a touch better. After 17.5 miles, it was not a confidence builder other than the fact that I know I can grind on a long ways (I just don't want to feel like I am grinding). Not on the watch is a bathroom stop at about 5 miles; note to self, no food drenched in extra-hot buffalo sauce the night before the marathon.

Made it to the XC meet in time to see the boy's race. North Central ended in 6th with all 7 runners <17:00. They are done as a team but 3 of the guys and one girl made it to semi-state. It was a good season and they should have teams that are at least as strong next year.

Wednesday Oct 12, 2016 #

5 PM

Road running 1:44:21 intensity: (20:00 @2) + (1:17:21 @3) + (7:00 @4) 12.42 mi (8:24 / mi) +45m 8:19 / mi
shoes: Saucony Guide 9 - 2016

This was a good outing. Forgot the heart rate monitor, so I just ran at a comfortable pace that I thought I could hold for a good long time. Made it home without losing too much energy. Comfortable temp, a beneficial S wind, and threatening rain kept me moving. This is the last midweek 12 before tapering.

Core! 5:00 [3]

3min wall sit, some russians and accordions.

Tuesday Oct 11, 2016 #

7 PM

Warmup-down 12:31 intensity: (1:05 @0) + (4:02 @1) + (1:47 @2) + (5:37 @3) 1.26 mi (9:56 / mi) +18m 9:31 / mi
ahr:103 max:136 shoes: Saucony Guide 9 - 2016

Track 7:39 intensity: (2:32 @0) + (41 @1) + (37 @2) + (1:57 @3) + (1:37 @4) + (15 @5) 0.75 mi (10:12 / mi)
ahr:128 max:166 shoes: Saucony Guide 9 - 2016

Botched track run. Wasn't feeling it so I bailed. A nice walk home afterwards watching the moon.

Monday Oct 10, 2016 #

6 PM

Road running 48:48 intensity: (20:03 @0) + (14:50 @1) + (4:10 @2) + (9:45 @3) 4.33 mi (11:16 / mi) +34m 11:00 / mi
ahr:114 max:148 shoes: Saucony Guide 9 - 2016

Stretching 18:00 [1]

« Earlier | Later »