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

Training Log Archive: itsmartin

In the 31 days ending Dec 31, 2016:

activity # timemileskm+ft
  Running18 27:17:06 149.56(10:57) 240.7(6:48) 27307
  Strengthening9 5:45:00
  Walking13 5:04:44 18.27(16:41) 29.41(10:22) 943
  Crosstrain4 4:00:00
  Cycling4 1:37:43 18.87(5:11) 30.36(3:13) 1108
  Total48 43:44:33 186.7 300.47 29359
  [1-5]48 41:09:40
averages - rhr:44 weight:186.3lbs

«»
3:45
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Dec 31, 2016 #

7 AM

Running 3:45:29 intensity: (18:29 @0) + (15:53 @1) + (29:39 @2) + (2:05:32 @3) + (35:56 @4) 16.8 mi (13:25 / mi) +5858ft 10:05 / mi
ahr:131 max:155 (sick) shoes: Topo Ultrafly #1

Tour de Squak

Ran with Bill Huggins. Slow and steady.

Friday Dec 30, 2016 #

7 AM

Walking (Commute) 17:51 [1] 0.95 mi (18:47 / mi) +143ft 16:27 / mi
(sick) shoes: Sneakers

walk to bus
7 PM

Walking (Commute) 20:24 [1] 1.36 mi (15:01 / mi) +37ft 14:38 / mi
(sick) shoes: Sneakers

walk home from bus

Thursday Dec 29, 2016 #

Note
rhr:41

5 AM

Running 56:24 intensity: (3:11 @0) + (45 @1) + (6:58 @2) + (44:34 @3) + (56 @4) 6.4 mi (8:49 / mi) +556ft 8:09 / mi
ahr:130 max:148 (sick) shoes: Topo Ultrafly #1

neighborhood loop

I'm still hacking up a lung but my HR was lower and my pace was a tiny bit faster. Progress.

Wednesday Dec 28, 2016 #

Note
weight:185lbs

7 AM

Running 1:16:50 intensity: (5:57 @0) + (2:18 @1) + (8:36 @2) + (56:54 @3) + (3:05 @4) 8.44 mi (9:06 / mi) +882ft 8:17 / mi
ahr:129 max:152 (sick) shoes: Topo Ultrafly #1

running sick

Had to stop about three times for coughing fits. Oh well, my lungs felt better after.

Monday Dec 26, 2016 #

Note
weight:185lbs

7 AM

Running 2:01:01 intensity: (7:37 @0) + (44 @1) + (5:46 @2) + (1:14:34 @3) + (31:03 @4) + (1:17 @5) 11.29 mi (10:43 / mi) +2083ft 9:07 / mi
ahr:138 max:160 (sick) shoes: Topo Ultrafly #1

Cougar 12

Ran with Bill Huggins, Justin Angle and Nolan. The combo of not being very fit and being sick made for a pretty tough outing (note max HR). Still, fun to hang with these guys.

Saturday Dec 24, 2016 #

Note
weight:186lbs

7 AM

Running 1:22:28 intensity: (10:07 @0) + (18 @1) + (56 @2) + (30:18 @3) + (40:25 @4) + (24 @5) 9.4 mi (8:47 / mi) +638ft 8:15 / mi
ahr:138 max:157 (sick) shoes: Topo Ultrafly #1

exploring Mercer Island with Justin Angle

Friday Dec 23, 2016 #

Note
weight:188lbs

5 AM

Strengthening (Core) 45:00 [3]
(sick) shoes: Sneakers

usual core routine
5 PM

Walking (Commute) 19:25 [1] 1.86 mi (10:26 / mi) +119ft 9:51 / mi
(sick) shoes: Sneakers

walk home from bus

Thursday Dec 22, 2016 #

Note
weight:187lbs

4 AM

Running 1:16:34 intensity: (9:50 @0) + (1:50 @1) + (2:18 @2) + (54:41 @3) + (7:32 @4) + (23 @5) 8.01 mi (9:34 / mi) +736ft 8:48 / mi
ahr:133 max:158 shoes: Topo Ultrafly #1

neighborhood loop

Ran with Aaron Ostrovsky, good times.
1 PM

Cycling (Commute) 16:09 [1] 2.99 mi (5:24 / mi) +52ft 5:18 / mi
shoes: Niner RLT 9

ride to the bike fit
4 PM

Cycling (Commute) 16:33 [1] 3.09 mi (5:21 / mi) +290ft 4:55 / mi
shoes: Niner RLT 9

ride home from the bike fit

Monday Dec 19, 2016 #

5 AM

Strengthening (Core) 30:00 [3]
shoes: Sneakers

some lame, random core shit, no motivation

Sunday Dec 18, 2016 #

7 AM

Running 2:57:08 intensity: (17:42 @0) + (4:41 @1) + (19:44 @2) + (2:14:02 @3) + (59 @4) 13.05 mi (13:34 / mi) +3982ft 10:32 / mi
ahr:126 max:147 shoes: Brooks PureGrit 5 #1

abbreviated Cottage Cheese Ass

Ran with Bill Huggins, Bradlaugh Robinson and

Saturday Dec 17, 2016 #

Note
weight:188lbs

7 AM

Running 2:32:56 intensity: (17:40 @0) + (42 @1) + (21:09 @2) + (1:50:40 @3) + (2:45 @4) 13.8 mi (11:05 / mi) +2839ft 9:17 / mi
ahr:126 max:153 shoes: Brooks PureGrit 5 #1

Cougar 14 w/Bill Huggins

It was cold but the trails were fantastic! They actually felt softer than in the summer. I couldn't run De Leo Wall but ran the rest. Slow and steady.

Friday Dec 16, 2016 #

Note
weight:188lbs

4 AM

Running 1:01:20 intensity: (5:37 @0) + (45 @1) + (5:36 @2) + (45:21 @3) + (2:01 @4) + (2:00 @5) 6.69 mi (9:10 / mi) +538ft 8:31 / mi
ahr:130 max:161 shoes: Topo Magnifly

neighborhood loop

My heart rate is sloooowly coming down. 130 average is way better than before.

Ran with Aaron Ostrovsky. Company rules. It was effing cold today, felt like it was below 30.

Thursday Dec 15, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

usual core routine
6 PM

Crosstrain (Hot Yoga) 1:00:00 [3]

Breathe Hot Yoga
7 PM

Walking (Commute) 19:20 [1] 1.23 mi (15:45 / mi) +35ft 15:20 / mi
shoes: Sneakers

walk home from bus

Wednesday Dec 14, 2016 #

Note
weight:186lbs

5 AM

Strengthening 30:00 [3]
shoes: Brooks PureCadence 2

Tried to jump rope, failed, did some bullshit ab stuff and went home.
8 AM

Walking (Commute) 44:32 [1] 2.46 mi (18:07 / mi) +157ft 17:05 / mi
shoes: Sneakers

walk to and from dentis
12 PM

Running (Treadmill) 46:26 [2] 5.16 mi (9:00 / mi)
shoes: Brooks Glycerin 13 #1

building the base

1% incline
8:30 pace
5 PM

Walking (Commute) 19:50 [1] 1.2 mi (16:29 / mi) +42ft 15:58 / mi
shoes: Sneakers

walk home from bus

Tuesday Dec 13, 2016 #

Note
weight:184lbs

5 AM

Running 57:01 intensity: (4:58 @0) + (7 @1) + (4:08 @2) + (37:35 @3) + (5:45 @4) + (4:28 @5) 5.92 mi (9:38 / mi) +757ft 8:35 / mi
ahr:135 max:169 shoes: Topo Magnifly

Cheasty Blvd
6 PM

Crosstrain (Hot Yoga) 1:00:00 [3]

Breathe Hot Yoga
7 PM

Walking (Commute) 19:52 [1] 1.13 mi (17:38 / mi)
shoes: Sneakers

walk home from bus

Monday Dec 12, 2016 #

Note
weight:183lbs

5 AM

Strengthening (Core) 30:00 [3]
shoes: Brooks PureCadence 2

core & push-ups
7 PM

Walking (Commute) 41:07 [1] 2.37 mi (17:22 / mi) +71ft 16:53 / mi
shoes: Sneakers

walk home

Sunday Dec 11, 2016 #

Note
weight:185lbs

7 AM

Running 2:01:49 intensity: (10:27 @0) + (7 @1) + (2:29 @2) + (1:05:32 @3) + (42:38 @4) + (36 @5) 10.93 mi (11:08 / mi) +2113ft 9:25 / mi
ahr:140 max:158 shoes: Brooks PureGrit 5 #1

Cougar 12 w/Bill Huggins

I was maxed, need more base.

Saturday Dec 10, 2016 #

Note
weight:189lbs

8 AM

Strengthening (Core) 45:00 [3]
shoes: Brooks PureCadence 2

core + jumping

Friday Dec 9, 2016 #

4 AM

Running 37:48 intensity: (1:51 @0) + (4 @1) + (1:46 @2) + (25:07 @3) + (2:06 @4) + (6:54 @5) 4.09 mi (9:14 / mi) +439ft 8:23 / mi
ahr:137 max:170 shoes: Topo Magnifly

Interlaken snow run

So white, quiet and beautiful!
6 AM

Walking (Commute) 36:18 [1] 1.79 mi (20:17 / mi) +159ft 18:42 / mi
shoes: Sneakers

walk to work
5 PM

Walking (Commute) 18:25 [1] 1.0 mi (18:28 / mi) +130ft 16:26 / mi
shoes: Sneakers

walk home from bus

Thursday Dec 8, 2016 #

Note
weight:188lbs

5 AM

Running 52:55 intensity: (3:41 @0) + (41 @1) + (5:11 @2) + (40:13 @3) + (3:09 @4) 6.07 mi (8:43 / mi) +526ft 8:04 / mi
ahr:131 max:149 shoes: Topo Magnifly

neighborhood loop

Kind of my Madrona loop in reverse. Ran with Aaron Ostrovsky, great to have company.

Wednesday Dec 7, 2016 #

Note
weight:186lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Brooks PureCadence 2

core + jumping
4 PM

Walking (Commute) 10:58 [1] 0.6 mi (18:09 / mi) +50ft 16:50 / mi
shoes: Sneakers

walk to happy hour

Tuesday Dec 6, 2016 #

Note
weight:188lbs

5 AM

Running (Stairs) 45:23 intensity: (8:46 @0) + (6:16 @1) + (10:11 @2) + (13:34 @3) + (6:36 @4) 1.82 mi (24:55 / mi) +1927ft 12:27 / mi
ahr:124 max:150 shoes: Brooks Launch 2

Howe Street stairs

The first time is the hardest.
6 PM

Crosstrain (Hot Yoga) 1:00:00 [3]

Breathe Hot Yoga

This is the first class that felt reasonable, yes.
7 PM

Walking (Commute) 16:15 [1] 1.17 mi (13:57 / mi)
shoes: Sneakers

walk home from bus

Monday Dec 5, 2016 #

Note
weight:185lbs

5 AM

Strengthening (Core) 45:00 [3]
shoes: Brooks PureCadence 2

core + jumping
5 PM

Walking (Commute) 20:27 [1] 1.16 mi (17:35 / mi)
shoes: Sneakers

walk home from bus

Sunday Dec 4, 2016 #

Note
weight:185lbs

8 AM

Running 2:13:20 intensity: (21:17 @0) + (16:23 @1) + (27:08 @2) + (1:03:48 @3) + (4:44 @4) 8.83 mi (15:06 / mi) +2659ft 11:45 / mi
ahr:123 max:152 shoes: Brooks PureGrit 5 #1

Tiger Mt

Ran with Uli & Trisha Steidl, good times and we got into 2" of snow around 2000'. Fun!

Friday Dec 2, 2016 #

Note
weight:187lbs

5 AM

Strengthening (Plyometrics) 30:00 [3]

Jumping is hard!
11 AM

Running 54:39 intensity: (2:39 @0) + (5 @1) + (15 @2) + (41:14 @3) + (3:39 @4) + (6:47 @5) 6.37 mi (8:35 / mi) +184ft 8:21 / mi
ahr:140 max:168 shoes: Brooks Glycerin 13 #1

Interlaken lunch run

Oh man, 8:30 and my heart rate felt pegged. Because it was. :(

Thursday Dec 1, 2016 #

Note
rhr:46

Note
weight:188lbs

5 AM

Running 57:35 intensity: (5:04 @0) + (14 @1) + (33 @2) + (42:26 @3) + (6:16 @4) + (3:02 @5) 6.49 mi (8:52 / mi) +591ft 8:10 / mi
ahr:136 max:167 shoes: Topo Magnifly

Madrona loop

My actual max HR was 148. This felt relaxed.
7 AM

Cycling (Commute) 27:04 [2] 5.82 mi (4:39 / mi) +297ft 4:26 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling 37:57 [2] 6.96 mi (5:27 / mi) +469ft 5:08 / mi
shoes: Raleigh Mojave 8.0

commute home
6 PM

Crosstrain (Yoga) 1:00:00 [3]

Breathe Hot Yoga

Man, I felt like a total clutz today.

« Earlier | Later »