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Training Log Archive: hkleaf

In the 7 days ending Feb 25, 2007:

activity # timemileskm+m
  Running4 4:27:23 32.17(8:19) 51.77(5:10)
  Cycling2 1:45:00 36.37(20.8/h) 58.53(33.4/h)
  Strength3 1:03:00
  Stretching4 32:00
  Speed/Track1 31:11 5.0(6:15) 8.04(3:53)
  Total5 8:18:34 73.53 118.34
averages - weight:57.1kg

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MoTuWeThFrSaSu

Friday Feb 23, 2007 #

Strength (Weights) 30:00 [3]
weight:57kg

Session with Glen. My arms are tired.

Cycling hills (Stationary) 1:05:00 [3] 22.01 mi (20.3 mph)

Level 12, Hills, 728c.
Worked up to a decent HR. Sweated a ton too.

Stretching warm up/down 6:00 [1]

After biking.

Thursday Feb 22, 2007 #

Running warm up/down (Track) 6:57 [2] 1.6 km (4:21 / km)
shoes: Asics Gel Cumulus VII

35F (23), 23mph wind - With the snow/ice finally melting, we can finally resume track workout, but not without a bit of hassle. The UC track sits at the northern base of a massive 10-story garage/dorm, which means it's in the shadow all day. So when we showed up, the whole southern half of the track resembled an ice rink. Not wanting to give up, some of us decided to drive over to Seven Hills for the workout instead. It's dark, cold, windy, on a track that's not in its best shape, but it was better than skipping out...

This is the warm up laps (4), at a rather fast pace.

Speed/Track intervals 25:11 [4] 4.25 mi (5:56 / mi)
shoes: Asics Gel Cumulus VII

The workout:
1mi warm up, 10 strides, 6x600m, 1 lap recovery, 4x800m, 1mi cool down.
--------------------------------------------------------------------------
6x600m (100m rest)
2:15.14 (47.81)
2:15.01 (69.11)
2:13.22 (46.27)
2:15.38 (57.67)
2:15.17 (53.33)
2:10.16

4x800m (100m rest)
2:58.14 (1:02.87)
2:56.70 (1:27.04)
2:58.06 (59.97)
2:54.45 (1:34.22)
--------------------------------------------------------------------------
I ran half the 600s in lane 5 and the rest plus the 800s all in lane 4, with Craig. Aiming for 45s per 200m. Fairly happy with the consistency overall - never felt I was out of my comfort zone. Though I'm a bit surprised at the fluctuations in the recovery time.

Speed/Track intervals (Strides) 6:00 [3] 1.2 km (5:00 / km)
shoes: Asics Gel Cumulus VII

10x100m strides (20m recovery).

Running warm up/down (Track) 22:54 [1] 3.0 km (7:38 / km)
shoes: Asics Gel Cumulus VII

Recoveries and cool down, some at a walking pace.

Stretching warm up/down 10:00 [1]

Strength (Free Weights) 25:00 [3]

Ankles, core, and arms.

Wednesday Feb 21, 2007 #

Running (Treadmill) 45:00 [2] 5.7 mi (7:54 / mi)
shoes: Asics Gel-Nimbus VIII

Level 5, Hills, @7.6mph, 593c.
Trying out new shoes on the 'mill. They're 1/2 size bigger than my old pairs, and feel a bit heavier. I'll have to test them out a couple more times to be sure.

Running warm up/down (Treadmill) 5:00 [1] 0.34 mi (14:43 / mi)
shoes: Asics Gel-Nimbus VIII

Cool down portion. 27c.

Cycling (Stationary) 40:00 [2] 23.11 km (34.7 kph)

Level 7, Manual, 397c.
On the recumbent. It had a stupid setting where I am only allowed to go 19min at a time. Very annoying.

Note

Had a nice b-day dinner at home with my parents. The tiramisu dessert was delicious!

Tuesday Feb 20, 2007 #

Running (Road) 38:32 [2] 4.73 mi (8:09 / mi)
shoes: Asics Gel Landreth II

43F, foggy, light rain - 1/2 Pig training group run from the Spot. Quite a hilly route. The sidewalks were treacherous with still a nice uneven layer of ice. Legs actually feeling ok, considering I did 18 yesterday.

Stretching warm up/down 8:00 [1]

Post-run stretch.

Monday Feb 19, 2007 #

Running long (Treadmill) 2:24:00 [2] 18.24 mi (7:54 / mi)
weight:57.2kg shoes: Asics Gel Cumulus VII

Long run on the 'mill to make up for yesterday's lack of activity. It's actually balmy out (40s) but it's late in the evening and I wanted to watch some basketball (MU v. Nova, then KU v. KSU), so opted to stay indoors. The TV definitely helped pass the time.
Kind of wimped out and took it easy - Manual, 0.5 incline, @7.6mph, 1850c.

Running warm up/down (Treadmill) 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Asics Gel Cumulus VII

Cool down jog/walk. 20c.

Stretching warm up/down 8:00 [1]

Post-run stretch.

Strength 8:00 [2]

Ankles. It's much harder to balance on one foot after running 18mi.

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