Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: vlin

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	running	3	6:55:00	37.61	(11:02)	60.53	(6:51)
	orienteering	2	6:50:00	10.0	(41:00)	16.09	(25:29)	500
	biking	3	4:40:00	59.0	(4:45)	94.95	(2:57)
	paddling	2	3:30:00	5.5	(38:11)	8.85	(23:43)
	walking	1	3:00:00	6.0	(30:00)	9.66	(18:38)
	swimming	1	1:00:00	0.47	(2:08:45)	0.75	(1:20:00)
	rock climbing	1	30:00
	weight room	1	30:00
	Total	10	26:55:00	118.58		190.83		500
averages - sleep:3 rhr:41

5:57

0:00

» now

Sunday Mar 30, 2008 #

rock climbing 30:00 [3]

Ascending and rappelling clinic

Saturday Mar 29, 2008 #

paddling 2:30:00 [3] 2.0 mi (1:15:00 / mi)

Lower Green River, paddling, whitewater swim, river rescue clinic

Friday Mar 28, 2008 #

orienteering 4:30:00 [3] **** 5.0 mi (54:00 / mi) +500m 41:12 / mi

Orienteering clinic, Pisgah forest.
Got all 3 points cleanly. Marker on point 1 was missing and the instructor did not tell us we were at the point, so we scrambled around looking for a non-existent marker.

Note
rhr:41 slept:3.0

Annual physical today for work. Stayed up late packing for trip to NC for certs, and had to fast for 12 hours. After sitting around the waiting room for more than an hour, resting-HR was measured at 41 bpm.

Sunday Mar 23, 2008 #

biking 2:30:00 [4] * 39.0 mi (3:51 / mi)
shoes: Cannondale Roam

Bike to office and back, to measure commute time and route.

Saturday Mar 22, 2008 #

paddling 1:00:00 [3] 3.5 mi (17:09 / mi)

Using a new SRS Shark paddle at Fountainhead. Gusting winds, cool

orienteering 2:20:00 [1] ***** 5.0 mi (28:00 / mi)

Course setting at Foutainhead, walked around beginner areas

Friday Mar 21, 2008 #

biking 1:20:00 [3] 10.0 mi (8:00 / mi)
shoes: Cannondale Roam

New trails at Wakefield

Wednesday Mar 19, 2008 #

biking 50:00 [5] 10.0 mi (5:00 / mi)

Spinning at Wakefield Rec Center

weight room 30:00 [3]

Upper body

running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics 2100

Treadmill

swimming 1:00:00 [3] 0.75 km (1:20:00 / km)

Mostly breast stroke

Thursday Mar 13, 2008 #

running 28:00 [3] 3.11 mi (9:00 / mi)

In Green River, WY. Expedition Island, then riverwalk trails to the horse corals and then back,

Saturday Mar 8, 2008 #

walking 3:00:00 [2] 6.0 mi (30:00 / mi)
shoes: Vasque Veloc.

Trail building at Wakefield

Thursday Mar 6, 2008 #

Note

Leg soreness has finally subsided from hard race 5 days ago. Muscles are still tired. Knees are holding up ok with no major pain.

Good luck Team Pura Vida at Checkpointzero.

Saturday Mar 1, 2008 #

running race 5:57:00 [5] 31.5 mi (11:20 / mi)
shoes: Asics 2100

Seneca Greenway Trail 50k ultramarathon
New personal record at this distance, but still slowed down a lot in the last 10 miles, and was passed by 10+ runners.
Ran first 15 miles in 2.5 hours comfortably, and last 16 miles in 3.5 hour.
Had issues with cramping. Most likely need more long runs for conditioning. If my conditioning was there, I suspect 5 hours is doable for me. The flat miles were brutal in the second half. In the second half of the race, my pace on rolling terrain was faster than flat terrain. Also had to sprint the last mile to break the 6 hour mark (my goal) when I unexpectedly got to the last road at 5:51. I had already given up on that goal after the last aid station 4.5 hours into the race and 10k to go, and I do the next 3 miles in 1 hour. I guess the distances were wrong because barely running + walking breaks does not = 10 minute miles.

Outer quads and upper thighs are extremely sore now, but knees, ankle, and feet are fine. Calves, shins, hamstrings are sore but ok.

C • Congratulations! 1

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