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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Steve!

In the 7 days ending Jun 7, 2009:

activity # timemileskm+m
  Run3 1:33:42 3.0 4.83
  Orienteering1 1:32:55
  Triathlon Bike2 1:08:55 14.0 22.53
  Swimming2 35:26 0.5 0.81
  weight training2 19:11
  transitions1 2:09
  Total6 5:12:18 17.5 28.16
averages - weight:175.4lbs

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Sunday Jun 7, 2009 #

Run 45:49 [2]

ran out to lake of the isle and loop with walk back....My legs felt pretty good but Kari had "preg legs"....

weight training 10:51 [1]

push ups week 4 day 3 29/33/29/29/39 with 2:00 rest....made all of them...

Saturday Jun 6, 2009 #

Note
weight:175.8lbs

my pre race assessment was right on as I went in to the event 3lbs heavier than I would have liked right as I finished 67 of 359 and 5th in my AG....solid swim and bike but my lack luster run (no surprise) kept me from placing....I wonder how slow I would have run If I HADN'T done speed work?...

Swimming 12:57 [3] 0.5 mi (25:53 / mi)

lined up in the front and got a good shallow running/dolphin start that put me out in front of my wave...solid swim with a decent effort...had to weave a bit through earlier waves after the turn around but stayed within myself and swam a pretty good split....split included some o the run up the beach...

transitions race 1:29 [4]

very smooth exit out of my wetsuit and managed to get out of the crowded chaos of the transition area without a bobble...quite a feat given how crowded it was....

Triathlon Bike race 40:27 [4] 14.0 mi (2:53 / mi)

...split included some transition running......hopped on the bike in cold and slightly rainy weather and moved pretty well....kept my Heart Rate at 165 most of the way which is my threshold.....a flatter course with some moderate and gradual up and downs....rode solo most of the time but duked it out with another guy on the last 10 minute of the ride

transitions race 40 [3]

Transition from bike to run....pretty smoooth except for the fact that one my shoes was knocked out of my TA area...I looked and could only see one shoe....dang!...but moments later I saw it a couple meters away where it had been knocked due to the congestion.....threw on the shoes and ran out for a fast transition....

Run 25:25 [3] 3.0 mi (8:28 / mi)

Running out I realized my belly and feet were numb from the cold.....I felt like I was pushing but my HR was not as high as it usually is....saw 2 guys from my AG pass by near the end of the first mile but I was doing what I could do....very lackluster run but it was the best I could manage....pushed as best I could and finished knowing I was very likely out of the money...finished in an overall time of 1:20:21....

Hopefully, I can gain more speed in the next month and hopefully lose a couple lbs to help with this effort...HR for the entire event was 156 which is about 8 beats low...not sure why...

good decent effort but I was a minute off what I was hoping for...

Friday Jun 5, 2009 #

Triathlon Bike 28:28 [2]
ahr:122

Put the race wheels on and took the P3 out for a spin....

I figure I have an outside chance of placing in the old guy division tomorrow at the New Bri Tri but I will have to have a great race....most likely 4th or 5th place in AG is likely....

500 people signed up...its gonna be crowded but I usually do best in crowded races......

1/2 mile swim, 14 mile bike, 3 mile run....good distances for me......the only thing better would be a 1 mile run......funny that I do more running than anything but its my worst sport....

Thursday Jun 4, 2009 #

Note
weight:174.8lbs

a little 2009 goal update:

-set a goal to be under 6:40 for my 450 yard time trial but missed by :02
-set training goal to do 10 swim sessions before first Triathlon...did 12
-set training goal to do 6 tri bike sessions before first Triathlon...haven't done 5 but plan to go out tonight to test race wheels so I shoud get this done..
-set goal to do 8 interval session before first triathlon..have done 8 including 1600 time trial...

I did not set a goal on AP of knocking up my wife but it was a personal one.....check...but that has already put a crimp on some other goals:

3,000 ft vertical gain hike will not happen this year...next year...
No mt bike race, extra paddling triathlon or mt bike weekend in Hayward since my partner in crime is "with child" and mt biking is not on the agenda....also the off road swim triathlon I was planning got pushed back a year and the only other one avialable is a day after a road triathlon I had already signed up for...

I have did finish in the top third of the AR field at the Tune Up (and the Hike/Bike?...but they dont keep official results) and hope to have another similar finish at the Adv O but it will be tough..the goal was two top third of all AR team finishes....

with Kari on the sidelines placing in the coed 2 division has been shelved as "not applicable"...

weight training 8:20 [1]

week 4 day 2 25/29/25/25/29 with :90 rest...failed to get 32 on last one....repeat week

Wednesday Jun 3, 2009 #

Note
weight:175.4lbs

173.8 at Gym...

Swimming 22:29 [4]

The annual "after 10 swim sessions" 450 yd time trial...last year I went 6:38 and the year before 6:42....this year, based on swim training and times I was hoping to match the 6:38....

I warmed up with 3x100 in 1:24/1:26/1:26 with a full minute rest and after a minute did 2x50 in :40/:40 with a full minute rest....I rested 2:30 and then went for it....(this was the exact same warm up as last year)...bsed on my warm up times I figured I was ready to match or perhaps beat 6:38...I started fast as usual and then held on and then picking up the pace on the last 50....touched out and my watch read 6:42:63.....not quite what I was hoping for but I still managed to demonstrate I am doing a pretty good job of keeping some swim speed....

my swim speed is good going into triathlon season with my first Triathlon on Saturday morning....now I just need to swim enough to hold on to the speed I have regained.....



Run 22:28 [4]
ahr:127

8th run interval session of the year including the 1600 time trial....

at the track for one last sharpening workout of 4x400...took a full 3:00 rest inbetween to keep it from being stressful 3 days before race day...

1 warm up lap of 2:40 rest 2:00 and then

1:48/1:46/1:45/1:44....

Tuesday Jun 2, 2009 #

Orienteering 1:32:55 [2]

ToddP's spy O at Rice Creek...Preg O style...went with Kari with 10lb pack trying to equalize Kari's +1 handicap....fun to do open jogging/hiking and navigate off the veg...a few slight bobbles but nothing serious...the worse was leaping over a soft mud creek and losing a shoe in the quicksand mud...had to reach in and pry it out with my right hand and it took about 2 minutes to get it done....it was very stuck!...I wasnt sure I was going to get it out...

also stepped on baby dear....I didnt know they made a noise...freaky!

Monday Jun 1, 2009 #

Note
weight:175.6lbs

totally tired from 8 hour teaching day...

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