Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Running	20	17:08:50	93.01		149.68		488
	Climbing	3	2:15:00
	Orienteering	2	1:56:26	7.46	(15:37)	12.0	(9:42)	745
	Strength	2	50:00
	Cardiomachines	2	40:00
	Total	22	22:50:16	100.46		161.68		1233
averages - sleep:9 rhr:56

4:00

0:00

» now

Saturday May 31, 2008 #

Running 1:16:00 [3] 7.4 mi (10:16 / mi) +488m 8:31 / mi
shoes: Grid Cohesions

Run with map in Tilden Park. Did a small amount of terrain running. Would have done more, but the thistles are out. Nice easy pace at the beginning. Did some speedier stuff (~6 min/mile) on the return.

Note

Over 34 miles on the week. This is where I want to be for the summer. Of course, the distribution was a little funny this week.

Friday May 30, 2008 #

Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Grid Cohesions

Jogging to/from gym

Cardiomachines 25:00 [3]
shoes: Grid Cohesions

Elliptical Trainer

Strength 30:00 [3]

Weights, upper body and core.

Wednesday May 28, 2008 #

Running 42:00 [3] 7.85 km (5:21 / km)
shoes: Grid Cohesions

Upper Fire Trail in the evening. Mostly kept pace between 7 and 8 min/mile.
Knees felt the cold.

Tuesday May 27, 2008 #

Running 28:00 [3] 2.85 mi (9:49 / mi)
shoes: Grid Cohesions

Nice easy evening job. Campus-Shasta-Selby

Monday May 26, 2008 #

Note
(rest day)

I actually feel pretty good this morning. I want to go running. But after 26 miles in two days, 39 miles in four days, I think my joints should get a break.

Sunday May 25, 2008 #

Running 4:00:00 [3] 28.5 km (8:25 / km)
shoes: Grid Cohesions

Vetting for the night and day - map is still secret.

Took a nice easy pace with plenty of rests. It started getting cold at the end of the day and my kneecap started getting stiff.

Saturday May 24, 2008 #

Running 1:27:00 [3] 14.0 km (6:13 / km)
shoes: Grid Cohesions

Did the golden spike trail in Redwood Park, then came back over the ridge through the redwoods.
First time on the golden spike; the vegatation reminds me a lot of Bald Hill.

Friday May 23, 2008 #

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Brooks Adrenaline

Jogging to fountain - noone showed for running club.
Jogging to edwards track - there was a high school track meet
Jogging to RSF to work out
Jogging back to the office after workout.

Cardiomachines 15:00 [3]

Elliptical Trainer

Strength 20:00 [3]

Lifting.

Running 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Grid Cohesions

Was feeling antsy, so did a second quick evening run. Campus Queens loop.

Thursday May 22, 2008 #

Running 1:00:00 [4] 7.0 mi (8:34 / mi)

Fire trail with Martin. Nice stiff pace. Slow enough to talk, but just fast enough I needed to think about keeping my stride efficient. It was hot out, I wish there was a drinking fountain at the top!

Running 25:00 [2] 2.5 mi (10:00 / mi)

Jogging to and from the fire trail start.

Monday May 19, 2008 #

Note
(rest day)

Sunday May 18, 2008 #

Running 1:25:00 [3] 13.3 km (6:23 / km)
shoes: Grid Cohesions

Longer run in redwood park. I really like the singletrack redwood trails.

C • So, I fell slightly short o... 1

Saturday May 17, 2008 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

Jogging Around

Orienteering 14:00 [5] 2.0 km (7:00 / km)
shoes: Grid Cohesions

Sprint orienteering at Golden Gate Park.
It was the sprint championships, tournament style. Really fun, but was running really late. I had brought friends to the event, so I had to bail early. Missed the last two sprints.

Friday May 16, 2008 #

Running 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Grid Cohesions

Some morning jogging, very easy.

Thursday May 15, 2008 #

Running 34:00 [3] 5.6 km (6:04 / km)
shoes: Grid Cohesions

I was planning to run with Martin, but he injured his achilles yesterday :(
So rather than run in the midday heat (something in the 90s today!) I waited till the evening. I waited a little too long, because I had to cut my run short in the dusk.

Something about the recent atmospheric conditions is making the the bay look really beautiful at night.

Wednesday May 14, 2008 #

Running 46:30 [3] 4.82 mi (9:39 / mi)
shoes: Grid Cohesions

Evening run. Redwood-VolmerPeak-GrizzlyPeak

I'm pretty impressed with the GPS. It can even tell what side of the road I was running on.

Tuesday May 13, 2008 #

Running 50:00 [3] 4.0 mi (12:30 / mi)
shoes: Grid Cohesions

Morning fire trail run. Out and back to junction. Nice easy comfortable pace.

Climbing 45:00 [3]

First time climbing since Allison left. Went to the gym with Joanne and some other EPS grad students. Did some tough 5.10b's and failed on a 5.10d
Saw Martin there, and will probably go running with him tomorrow!

Monday May 12, 2008 #

Running 13:20 [3] 2.3 km (5:48 / km)
shoes: Grid Cohesions

Quick run at dusk. After several very long days at work, I really just wanted to relax and go to bed early. But I compromised and did a short easy run. Campus-Shasta-Queens

Note

Today marks the beginning of my summer training schedule. I've had 3 months now solid workouts, basically injury free.

I've got the physical base now to start building mileage. So next week I'm targeting 30 miles... (Or 5.5 hours running, whichever is smaller. Got to account for hills)

I'm going to build my base with long easy runs for a few weeks before I start worrying about speedwork again. If this goes well, I'd like to stabilize around 35-40 mile/wk for the summer.

Sunday May 11, 2008 #

Running 38:00 [3] 6.0 km (6:20 / km)
shoes: Grid Cohesions

Friday May 9, 2008 #

Running 6:00 [5] 1.25 mi (4:48 / mi)
shoes: Grid Cohesions

10x200m repeats at 35 secs per

Running 35:00 [3]
shoes: Grid Cohesions

Warmup, cooldown, etc...

Wednesday May 7, 2008 #

Running 38:00 [3] 3.9 mi (9:45 / mi)
max:173 shoes: Grid Cohesions

Evening run in Tilden, pretty easy pace. Needed a break from work. Found the GPS and HRM useful for regulating my pace.

Check out the route:

Sunday May 4, 2008 #

Orienteering 1:42:26 [3] 10.0 km (10:15 / km) +745m 7:28 / km
shoes: Kainuu Integrators

Golden Goat at Shell Ridge. Finished 4th (10 minutes back).
Fun course. I went out conservative, after having heat issues at Sunol. Jonas, Martin, and Christian are all much faster than me. In some ways, I'm suprised I kept it within 10 minutes.

I was running with Francois till control 10, and I figured as a pair we could stay in shooting range. But he had stomach problems and I was on my own till the finish.

Note

Felt remarkably good after the race. Not really sore or tired.
Winsplits
RouteGadget

Saturday May 3, 2008 #

Climbing 45:00 [3]

Morning trip to Iron Works. Some more good climbing, almost nailed a 5.10c, arms got really pumped. The last trip with Allison, I'll miss my climbing buddy :-(

Note

With the REI sale, I finally broken down to by a Forerunner. It's spendy, but I think the analysis will really be helpful.

Running 24:00 [3] 2.6 mi (9:14 / mi)
ahr:148 max:167 rhr:56 slept:9.0 shoes: Grid Cohesions

Short run, just to test the gps. Did the same run as yesterday, but slightly faster pace (but, a few extra minutes of cooldown)

Friday May 2, 2008 #

Running 21:00 [2]
shoes: Grid Cohesions

Easy run. Half road, half trail. (Campus/Shasta/Selby)

Thursday May 1, 2008 #

Climbing 45:00 [3]

Woke up early to go climbing with Allison. Managed a nice 5.10b
The skills are coming back.

« Earlier | Later »