Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Swisstoph

In the 7 days ending Apr 21, 2008:

activity

time

miles

+ft

Trail Run

1:48:03

10.15

(10:39)

16.33

(6:37)

1509

Orienteering

1:32:46

8.64

(10:44)

13.9

(6:40)

25 /

26c

96%

Bike Commute

1:15:00

15.0

(5:00)

24.14

(3:06)

Mtn. Bike Ride

1:10:37

11.01

(9.4/h)

17.72

(15.1/h)

Strength and Stretching

45:00

Total

6:31:26

44.8

72.1

1509

25 /

26c

96%

[1-5]

5:46:26

1:45

0:00

» now

Monday Apr 21, 2008 #

Note
(rest day)

C • Foto 5

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Note

Finally the courses with my routes.

Orange Course:

Red Course:

Strength and Stretching (Stretching) 5:00 [0]

Sunday Apr 20, 2008 #

Note
(rest day)

In the interest of getting my glute to loosen up I'm going to take today and tomorrow off, and get myself some massage therapy too!!!

Saturday Apr 19, 2008 #

Event: RMOC Cherry Creek St. Pk.

Event: Greenland Trail Race

Event: US Middle Distance and Relay Champs

Trail Run warm up/down 4:35 [2] 0.56 mi (8:11 / mi)
ahr:159 max:169 shoes: IceBug Neon Green

Quick warm up.

Orienteering race 28:12 [5] ** 4.9 km (5:45 / km)
ahr:182 max:194 spiked:11/11c shoes: IceBug Neon Green

Ran the Orange course first, treating it as a Middle Distance race in prep for the Team Trials. I ran it as hard as I could and judging by my heart rates did exactly that. A new max HR for me at 194!

I also didn't make any mistake and other than a few hesitations inside the control circles while looking for the control, ran a very good race. But it's an Orange course at Cherry Creek State Park so it was hardly technical, just fast.

C • Fastest?!! 1

Orienteering race 1:04:34 [5] ** 9.0 km (7:10 / km)
ahr:177 max:186 spiked:14/15c shoes: IceBug Neon Green

After catching my breath a bit I went out on the Red course as well. Again a lot of the same but this time with a few more route choices to get around the uncrossable marshes in the park, and I do mean uncrossable.

There was one route choice that I didn't see which would've been much better but as far as I can remember that was my only big mistake. Again several hesitations within control circles but otherwise a clean run.

Splits and speed adjusted routes coming soon!

Strength and Stretching (Stretching) 5:00 [0]

I also had Sherry work on my sore glute and every other muscle in my legs, for a little while.

Note

Results

Red - Splits

Orange - Splits

Friday Apr 18, 2008 #

Note
(rest day)

OOOOoooooooouuuuuuuuuch!

C • ouch 2

C • You faked the call? 3

Strength and Stretching (Stertching) 5:00 [0]

Thursday Apr 17, 2008 #

Strength and Stretching (Stretching) 5:00 [0]

Trail Run intervals 1:07:15 5.23 mi (12:51 / mi) +1509ft 10:06 / mi
ahr:157 max:183 shoes: Asics 2130 Silvery Blue

Interval hills with the Incline Club. 30 minutes of 1 minute fast, 1 minute walking up Barr trail! I felt great, until the last three, I had to work hard those last three! 1510 feet of climb!

Strength and Stretching (Stretching) 5:00 [0]

Pigeon is slowly helping me feel better.

Wednesday Apr 16, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Note

Ooooh, who's it going to be??? My log is fast approaching a momentous landmark. Who will be my XXth visitor...?

C • Only one more to go... Anyo... 10

Strength and Stretching (Stretching) 5:00 [0]

Feeling much better now that I'm doing this regularly and seriously again. Amazing how tense I get just from running...

Trail Run 36:13 [2] 4.36 mi (8:18 / mi)
ahr:158 max:170 shoes: Asics 2130 Silvery Blue

I intended to run to and from the CRC for the group run but my right glute was hurting too much to run home again. Phil did show me the Pigeon yoga pose to stretch out that specific part of my bottom.

C • Pigeon pose 3

Strength and Stretching (Stretching) 5:00 [0]

Tuesday Apr 15, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Strength and Stretching (Stretching) 5:00 [0]

Mtn. Bike Ride 1:10:37 [2] 11.01 mi (9.4 mph)
ahr:142 max:176

Wow! I haven't done this in a while. It felt great to get out on my bike, riding the trails of Palmer Park on a 75 degree day!

Strength and Stretching (Stretching) 5:00 [0]

« Earlier | Later »