Training Log: danf

In the last 7 days:

activity

time

miles

climb

Running

2:06:05

14.9

(8:27)

23.98

(5:15)

Weight training

30:00

Physical Therapy / Stretching

20:00

Cycling

10:00

Total

3:06:05

14.9

23.98

1:30

0:00

Thursday Oct 9
	Running 46:05 [3]5.58 mi (8:15 / mi)
	shoes: NB 859
	Torrey Pines hill. Felt a little hard today. I never really recovered in the flat after the climb, and had to mentally fight off walking, similar to my orienteering races where I'm slow to get back up to speed. It seems that there are both mental and physical aspects of this and workouts like this should help with both.
	Physical Therapy / Stretching 10:00 [1]

	calves, quads, hamstrings
Monday Oct 6
	Weight training 30:00 [1]

	Universal weights. Logged as a 1 in intensity so as not to confuse it with aerobic intensity. I also did 60 pushups this morning which is close to my max ever - this can only be from the swimming. bench 140x8x3 leg press 220x8x3 pulldown 100x8x3 curl 40?x8,40?x7 shoulder press 60?x8x2 (careful) reverse crunch maxx15
	Cycling 10:00 [2]


	Note

	Right ankle splint walking around today.
Sunday Oct 5
	Running long 1:20:00 [3]9.32 mi (8:34 / mi)
	shoes: NB 859
	Down Genesee into Tecalote and back to hit my four hours of aerobic training for the week. TP tightened only during the last mile, otherwise a good run.
	Physical Therapy / Stretching 10:00 [1]

	calves and feet

Next Up

2w, 0d: Pumpkin Patch 5k - free breakfast!
2w, 0d: SDO: UCSD Vampire-O
3w, 6d: LAOC: Camp Scherman Training Weekend
All Upcoming

Injuries

L Foot	Other	859+days
complete history

Weather

San Diego, CA (92121) Fair 59°F (feels like 59F) Humidity: 49%, Winds: 7mph Useful Daylight: 6:25 AM - 6:44 PM more details Weather data provided by weather.com®

Saturday Oct 11	N/A F N/A	0%
Sunday Oct 12	75 F Sunny	0%
Monday Oct 13	79 F Sunny	0%
more weather

Reports

Search Log

2008-10-25 [2wk,0d]: Pumpkin Patch 5k - free breakfast!
2008-10-25 [2wk,0d]: SDO: UCSD Vampire-O
2008-11-07 [3wk,6d]: LAOC: Camp Scherman Training Weekend
2008-11-14 [4wk,6d]: Y - O in the Oaks 08
2008-11-16 [5wk,1d]: Silver Strand Half Marathon
2008-11-22 [6wk,0d]: SDO: Yaqui Pass motala
2008-12-06 [8wk,0d]: SDTC Mainly Masters 10K
2008-12-07 [8wk,1d]: LAOC: Vasquez Rocks
2008-12-18 [9wk,5d]: SDO: Holiday Score-O
2009-01-17 [14wk,0d]: Anza - 2 day classic, sprint, maze-o, and goat - wow
2009-05-01 [28wk,6d]: ? - US Team Trials & A Meet
2009-06-27 [37wk,0d]: 2009 Middle Champs (COC, Salmon La Sac)
2009-08-28 [45wk,6d]: Canadian Orienteering Championships - Manitoba
2009-10-24 [54wk,0d]: 2009 Classic Champs (BGR, Greenbush, WI)
2012-09-17 [205wk,2d]:

Canyon time trial 2.6 mile out and back, 100m climb
3000-01-01 [51719wk,4d]:

Fall/Winter 2008 Training Goals
- rehabilitate my posterior tibialis and avoid further injury
- 4 hours of aerobic training per week
- add regular strength and flexibility training to my schedule
- win all local events that I enter
- 65 point USOF ranking on blue
- X break 10min/km on an unfamiliar technical map
3000-01-10 [51720wk,6d]:

Spring 2009 Training Goals
- stay injury-free
- 200 hours of running (roughly four hours a week)
- 40 hours of technical orienteering
- win all local events that I enter
- 70 point USOF ranking on blue
- break 9.5 min/km on an unfamiliar technical map
- 41 minute 10K
- 1:35 half-marathon
3000-01-20 [51722wk,2d]:
8:4/6:20
9:4/6/2:19.5
9:6/8/2:19
10:6/10/2:18.5
10:6/10/2:18
11:7/10/2:17.5
3000-02-01 [51724wk,0d]:

My Running Performances

Running Personal Bests (Known)

800m 2:08 (1990)

1600m 4:56 (1990)

2 mile 12:15 (2002)

5K 20:56(7-2007), 20:58(2002)

10K 43:36 (7-2007)