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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ebone

In the 1 days ending Jun 23, 2010:

activity # timemileskm+m
  Running - Trail / Grass1 43:05 5.39(8:00) 8.67(4:58) 1558c
  Orienteering1 34:25 3.44(10:00) 5.54(6:13) 11520c
  Cycling1 33:37 7.5(4:29) 12.07(2:47) 1508c
  Running - Road / Track1 30:33 4.05(7:33) 6.52(4:41) 105
  Calisthenics / Dance1 6:24 0.33(19:24) 0.53(12:03) 10
  Total1 2:28:04 20.71(7:09) 33.33(4:27) 53536c
averages - sleep:4

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Wednesday Jun 23, 2010 #

Cycling (mtb road) 33:37 intensity: (3:37 @1) + (22:00 @2) + (8:00 @3) * 7.5 mi (4:29 / mi) +150m 4:13 / mi
ahr:135 max:157 8c slept:4.0 shoes: Nike ACG cycling shoes

Riding to set BEAST course controls.

Orienteering (course setting) 34:25 intensity: (17:25 @1) + (17:00 @2) * 3.44 mi (10:00 / mi) +115m 9:04 / mi
ahr:112 max:140 20c shoes: Brooks Adrenaline GTS 8 - 4

Running while BEAST course setting.

Running - Trail / Grass (some road, too) 43:05 intensity: (6:00 @1) + (32:05 @2) + (5:00 @3) * 5.39 mi (8:00 / mi) +155m 7:21 / mi
ahr:140 max:165 8c shoes: Brooks Adrenaline GTS 8 - 4

Running while BEAST control setting and bringing maps to bike/trek TA.

Running - Road / Track warm up/down (road) 22:21 intensity: (12:00 @1) + (10:21 @2) 2.55 mi (8:46 / mi) +60m 8:10 / mi
ahr:118 max:137 shoes: Brooks Adrenaline GTS 8 - 4

I warmed up for a night-time interval workout after BEAST. It was hard to get going, because I felt emotionally drained from working hard and stressing about work this week. 1.78 mile warm-up in 15:11, and 0.77 mile warm-down in 7:10.

Calisthenics / Dance (form drills) 6:24 intensity: (4:24 @2) + (2:00 @5) 0.33 mi (19:24 / mi) +10m 17:44 / mi
ahr:121 max:141 shoes: Brooks Adrenaline GTS 8 - 4

I ran a couple sets of form drills before my intervals, trying to overcome the weak and sluggish feelings in my legs.

Running - Road / Track intervals (road) 8:12 [4] 1.5 mi (5:28 / mi) +45m 5:00 / mi
shoes: Brooks Adrenaline GTS 8 - 4

I ran 3x 800m along 25th Ave NE, starting at 55th and running up to 65th then 75th before running back to 65th on my 3rd rep. I took 2:30 standing/walking rest between reps.

It felt really uncomfortable to run fast, and my legs felt like they didn't quite have the strength to run with a full stride, so I kept getting "in the saddle" (letting myself lean back too much, so that I was pulling myself forward rather than pushing forward with an explosive back kick.) I pushed hard on the first rep, and I felt tired on the second one. The third felt a bit better, but still not good.

I wonder if the strength problems I'm experiencing have to do with my favoring my injured left hip. It is amazing how much something like that can affect strength and flexibility over a few weeks.

Time, avg/max/1-min-recovery HRs, and climb:

2:54 154/165/117 +35m
2:48 152/165/113 +10m
2:30 152/167/119 -10m

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