Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FletchLives

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Strength Training7 15:40:00 2.25 3.62 10
  Cyclops Spin12 9:50:00 141.1(4:11) 227.08(2:36)
  MTB4 9:35:00 118.3(4:52) 190.38(3:01) 740
  Trek/walk15 9:07:30 24.8(22:05) 39.91(13:43) 268
  Yoga12 3:36:00
  Running6 3:17:20 18.95(10:25) 30.5(6:28) 135
  swim1 30:00
  Paddling1 30:00 2.1(14:17) 3.38(8:53)
  Orienteering1 20:02 1.4(14:19) 2.25(8:54) 514 /15c93%
  Total57 52:25:52 308.9 497.12 115814 /15c93%
averages - sleep:6.2

«»
8:40
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

Note
slept:4.5

Wednesday May 30, 2012 #

10 PM

Yoga 10:00 [1]
slept:6.2

tp rolling...very tight/sore hammie...pulled it paddling?

Tuesday May 29, 2012 #

6 AM

Yoga 25:00 [2]
slept:6.5

stretching, rolling, basic poses
12 PM

Paddling (kayak) 30:00 [3] 2.1 mi (14:17 / mi)

Lunch paddle at Shawnee Mission Park!
9 PM

Cyclops Spin 46:00 [3] 11.0 mi (4:11 / mi)

Monday May 28, 2012 #

8 AM

Strength Training 4:30:00 [2] 0.25 mi (18:00:54 / mi) +10m 16:01:20 / mi
slept:7.3

Stone work...cast capstones = heavy
1 PM

Running 30:00 [3] 2.8 mi (10:43 / mi) +6m 10:39 / mi
shoes: XT Wing 2 - gray

Ran river trails while Turner biked...could hardly keep up on downhills and pushed him on the steep uphills...good times!

Sunday May 27, 2012 #

9 AM

MTB long (Road hills) 4:22:00 [4] 50.2 mi (5:13 / mi) +600m 5:02 / mi
slept:7.2

Long ride with Chris and his dad...lots of hills. Will update notes with rolling time based on Chris's gps. Hot...a little dehydration and electrolyte issues, so cramps on the last 2 big hills. :(. Great ride though!
2 PM

Orienteering 20:02 [3] ** 1.4 mi (14:19 / mi) +5m 14:09 / mi
spiked:14/15c shoes: XT Wing 2 - gray

Late entry and foggy brain from long ride in heat...mispunched.
9 PM

Trek/walk 35:00 [1] 1.0 mi (35:00 / mi)

Saturday May 26, 2012 #

Trek/walk 45:00 [1] 1.5 mi (30:00 / mi)
shoes: XT Wings 2 - yellow/grey

various walking errands and shopping (Costco, groceries, home depot)
2 PM

swim 30:00 [1]

10 PM

Running 35:20 [3] 4.75 mi (7:26 / mi) +10m 7:23 / mi
slept:7.1 shoes: XT Wings 2 - yellow/grey

Friday May 25, 2012 #

12 PM

Trek/walk 36:00 [2] 2.3 mi (15:39 / mi) +12m 15:24 / mi
slept:8.0

9 PM

Cyclops Spin 35:00 [4] 10.0 mi (3:30 / mi)

uneven intervals of high cadence/lower gear ratio...to lower cadence/heavier gear
10 PM

Cyclops Spin warm up/down 5:00 [2] 0.6 mi (8:20 / mi)

Yoga 10:00 [2]

stretching, dogs and pigeon

Thursday May 24, 2012 #

6 AM

Yoga 20:00 [3]
slept:5.8

rolling

Wednesday May 23, 2012 #

9 PM

Strength Training 25:00 [1]
slept:4.0

gardening

Tuesday May 22, 2012 #

6 AM

Yoga 30:00 [3]

tp rolling, basic poses (dogs & warriors), 30 push ups, 7 pullups, stretching...
12 PM

Trek/walk 25:00 [2] 1.5 mi (16:40 / mi) +15m 16:10 / mi
shoes: XT Wings 2 - yellow/grey

Sunday May 20, 2012 #

8 AM

Trek/walk 45:00 [1] 0.75 mi (1:00:00 / mi)
slept:7.7 shoes: XT Wing 2 - gray

clean Steve's place reception hall...
10 AM

Strength Training 35:00 [1] 0.5 mi (1:09:58 / mi)
shoes: XT Wing 2 - gray

more gardening
4 PM

MTB 2:43:00 [3] 33.0 mi (4:56 / mi) +120m 4:53 / mi

long-ish ride with Derrick and Special K (Boos Bros.) They had done 70 prior to the meetup so it wasn't as long (or fast) as a wanted...but fun and a Freestate Golden Ale after made it super
10 PM

Cyclops Spin 1:15:00 [2] 17.0 mi (4:25 / mi)

Saturday May 19, 2012 #

7 AM

Running 32:00 [3] 2.7 mi (11:51 / mi) +5m 11:47 / mi
slept:5.5 shoes: Patagonia Tsali

loaded down with masonry tools, I walked/ran/shuffled to my parents to work with my dad.
8 AM

Strength Training 7:30:00 [2] 0.5 mi (14:59:38 / mi)

Masonry stone work...lifting, hammering and laying a stone wall.
9 PM

Trek/walk 38:00 [2] 2.7 mi (14:04 / mi)

return trip home

Friday May 18, 2012 #

7 PM

Strength Training 1:20:00 [2] 0.5 mi (2:39:56 / mi)
slept:6.9

Planted more tomatoes, peppers, and spaghetti squash. Weeded the entire garden. Digging, shoveling, and lots of hoeing.
9 PM

Cyclops Spin 1:33:00 [4] 22.0 mi (4:14 / mi)

Watched 'Drive.' High intensity movie for cadence speed...but I did find myself slowing down in spots where there was quiet dialogue.
11 PM

Yoga 20:00 [2]

stretching/rolling

Thursday May 17, 2012 #

12 PM

Running 43:00 [3] 4.1 mi (10:29 / mi) +50m 10:06 / mi
slept:7.0 shoes: XT Wings 2 - yellow/grey

25lb pack & poles...run/shuffle/trek...blister keeps reforming

Wednesday May 16, 2012 #

6 AM

Yoga 10:00 [2]
slept:5.4

rolled sore muscle and trigger points...must have eaten something the body didn't like!
10 PM

Yoga 25:00 [2]
(rest day)

I must have eaten something with dairy, because I have muscle aches that are not workout related...poop! Trigger Point Rolling commence.

Tuesday May 15, 2012 #

7 AM

Yoga 18:00 [2]

tp rolling and stretching
10 PM

Cyclops Spin 45:00 [3] 11.5 mi (3:55 / mi)

Monday May 14, 2012 #

12 PM

Trek/walk 50:00 [3] 3.8 mi (13:09 / mi) +60m 12:32 / mi
slept:7.1 shoes: XT Wings 2 - yellow/grey

25-30lb pack...run/shuffle/trek...I've decided that anything faster than 13 minute miles is a "run".

Sunday May 13, 2012 #

10 AM

Trek/walk 1:00:00 [3] 2.0 mi (30:00 / mi) +5m 29:46 / mi
slept:5.5 shoes: Patagonia Tsali

Dog park with mom & fam...20lb pack + holding a 27lb kid over half the walk.
2 PM

MTB 2:22:00 [3] 34.6 mi (4:06 / mi) +20m 4:06 / mi

Wonderful ride...road/gravel/singletrack/urban...
4 PM

Trek/walk 20:00 [2] 0.6 mi (33:19 / mi)
shoes: XT Wings 2 - yellow/grey

Wagon pull around the yard.
6 PM

Running 25:00 [2] 1.1 mi (22:44 / mi) +4m 22:29 / mi
shoes: XT Wings 2 - yellow/grey

River Trails with the boys (they were on bikes)...good times.

Saturday May 12, 2012 #

12 PM

Trek/walk 45:00 [1] 1.3 mi (34:37 / mi)
slept:6.2 shoes: XT Wings 2 - yellow/grey

Costco run
5 PM

Trek/walk 35:00 [1] 0.8 mi (43:46 / mi)
shoes: XT Wings 2 - yellow/grey

6 PM

Strength Training 20:00 [2]

planted blueberry bush and redbuds

Friday May 11, 2012 #

12 PM

Trek/walk 34:00 [2] 2.4 mi (14:10 / mi) +30m 13:38 / mi
slept:5.9 shoes: Patagonia Tsali

lunch hike
6 PM

Strength Training 1:00:00 [2] 0.5 mi (1:59:57 / mi)
shoes: Patagonia Tsali

Planted veggie garden...hoed, shoveled and carted soil. Tomatos, grean beans, and 3 types of squash added to the onions, beets, snap peas, and lettuce.
11 PM

Cyclops Spin 41:00 [2] 9.0 mi (4:33 / mi)

Thursday May 10, 2012 #

10 PM

Cyclops Spin 40:00 [3] 10.5 mi (3:49 / mi)
slept:4.0

good spin in front of Bear Grylls...need more sleep
11 PM

Yoga 25:00 [3]

trigger point roller session...ahh...ooo...ouch.

Wednesday May 9, 2012 #

12 PM

Running 32:00 [3] 3.5 mi (9:09 / mi) +60m 8:41 / mi
slept:6.7 shoes: XT Wings 2 - yellow/grey

Dang...another blister on the fresh skin...gonna have to tape

Yoga 8:00 [1]

cool down stretching
10 PM

Cyclops Spin 41:00 [2] 8.5 mi (4:49 / mi)

man vs wild...easy spin - ironically the sierra nevadas episode.

Tuesday May 8, 2012 #

10 PM

Cyclops Spin 1:25:00 [3] 22.0 mi (3:52 / mi)
slept:3.75

11 PM

Yoga 15:00 [1]

stretch and roll

Saturday May 5, 2012 #

9 AM

Trek/walk 30:00 [1] 0.75 mi (40:00 / mi)
slept:6.0 shoes: XT Wing 2 - gray

Took kids (sons & niece & nephew) to the park...was prepared with First aid kit...but who get injured me...jumped into the monkey bars trying to make sure my 2year old doesn't fall off the playground...truly a pain in my neck.

Thursday May 3, 2012 #

12 PM

Trek/walk 15:30 [2] 1.0 mi (15:30 / mi) +116m 11:24 / mi
slept:6.9

great conversation sponsor had to get outside!
10 PM

Cyclops Spin 42:00 [3] 10.1 mi (4:10 / mi)

Wednesday May 2, 2012 #

9 PM

Cyclops Spin 42:00 [3] 8.9 mi (4:43 / mi)
slept:6.2

First real exercise in over a week...dang cold/flu...still close to commuter pace.

Tuesday May 1, 2012 #

12 PM

Trek/walk 34:00 [2] 2.4 mi (14:10 / mi) +30m 13:38 / mi
slept:8.0 shoes: XT Wings 2 - yellow/grey

lunch walk...finally kicking this cold
6 PM

MTB 8:00 [1] 0.5 mi (16:00 / mi)

« Earlier | Later »