Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ccsteve

In the 31 days ending Jul 31, 2012:

activity	#	time	miles	km	+m
Morning Run	16	14:14:49	58.55	94.23	995
Dance	6	6:00:00
Walking	4	4:02:36	4.5	7.24
Cycling	2	1:31:00
Total	22	25:48:25	63.05	101.47	995

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Tuesday Jul 31, 2012 #

Morning Run hills (pavement + trails) 58:34 [4] 4.0 mi (14:39 / mi) +120m 13:24 / mi
shoes: New Balance 479 - V3

Over to Lincoln for a modified hill workout. We started at the top, dropped to the bottom and came right back up the whole way. ~2:45 down, 2:41, 2:59, and 2:45 up. Just three trips, 2 minutes between.

Monday Jul 30, 2012 #

Morning Run (pavement) 39:10 [3] 4.0 mi (9:48 / mi) +40m 9:30 / mi
shoes: New Balance 479 - V3

Dance 1:00:00 [1]

Saturday Jul 28, 2012 #

Morning Run (trails) 2:12:00 [4]
shoes: New Balance 479 - V3

Nice long run at Powder Mills Park with Rachael checking out control locations.

Friday Jul 27, 2012 #

Morning Run (pavement) 33:24 [4] 4.25 mi (7:52 / mi) +40m 7:38 / mi
shoes: New Balance 479 - V3

Pace workout back from car inspection/repair dropoff.

Cycling 15:00 [2]

Wednesday Jul 25, 2012 #

Morning Run hills (pavement + trails) 1:15:25 [4] 6.5 mi (11:36 / mi) +210m 10:33 / mi
shoes: New Balance 479 - V3

Another hill workout at IBPE. 2 mi warmup over, 6 x 2:00 uphill w 2:00 downhill after and 1:00 rest between. 1.5 mi warmdown.

Tuesday Jul 24, 2012 #

Morning Run (pavement) 24:59 [3] 3.0 mi (8:20 / mi) +35m 8:02 / mi
shoes: New Balance 479 - V3

Dance 1:00:00 [1]

Show at the Brighton Library.

Monday Jul 23, 2012 #

Dance 1:00:00 [1]

Sunday Jul 22, 2012 #

Morning Run (pavement + trails) 1:13:30 [4] 7.0 mi (10:30 / mi) +100m 10:03 / mi
shoes: New Balance 479 - V3

Long run through Ellison.

Walking 36:00 [2] 2.0 mi (18:00 / mi)
shoes: New Balance 479 - V3

Couldn't quite run up Panorama and back though...

Saturday Jul 21, 2012 #

Morning Run hills (pavement + trails) 1:13:50 [4] 6.5 mi (11:22 / mi) +210m 10:19 / mi
shoes: New Balance 479 - V3

Nice hill workout at IBPE. 2 mi warmup over, 6 x 2:00 uphill w 2:00 downhill after and 1:00 rest between. 1.5 mi warmdown walking the last half mile or so. Afternoon heat warm, but not excessively so.

Friday Jul 20, 2012 #

Morning Run (pavement) 31:21 [2] 3.0 mi (10:27 / mi) +35m 10:05 / mi
shoes: New Balance 479 - V3

Thursday Jul 19, 2012 #

Morning Run (pavement) 21:20 [3] 2.3 mi (9:17 / mi) +25m 8:58 / mi
shoes: New Balance 479 - V3

Mixed bag - should have been a 3 miler, but we passed the recycle truck on the way out of the neighborhood. I couldn't afford to miss that and hadn't set mine out yet so we had to circle around and I stopped to do so. Rachael picked me up after looping the block and we continued.

Cycling 40:00 [3]

Cycling 36:00 [3]

Wednesday Jul 18, 2012 #

Morning Run (pavement) 31:30 [2] 3.0 mi (10:30 / mi) +35m 10:08 / mi
shoes: New Balance 479 - V3

Recovery day.

Tuesday Jul 17, 2012 #

Morning Run (pavement) 23:23 [4] 3.0 mi (7:48 / mi) +35m 7:31 / mi
shoes: New Balance 479 - V3

Not sure I'm going to like the opening of XC training season... 4 out of 7 days are going to be runs including a speed day, a hill day, and a long day. Today was the first speed - 7:16, 7:54, 8:13. I explained that 7:16 isn't "easing" into the run, so we'll work on pacing...

C • easing 1

Monday Jul 16, 2012 #

Walking (Tabatta) 26:36 [3] 2.5 mi (10:38 / mi)
shoes: Vibram Treksport

Mile warmup, 2min rest, 8 x 20 seconds sprint, 10 seconds rest (Tabatta), 4 min walk, mile warmdown.

Dance 1:00:00 [1]

Show at Legacy Victor

Saturday Jul 14, 2012 #

Event: ROC - Mendon Ponds Park [2012 Sprint Series #4 Score-O]

Friday Jul 13, 2012 #

Walking (Disc Golf) 1:30:00 [2]

Nice hot evening on the links... Respectable throwing.

Thursday Jul 12, 2012 #

Walking (Mowing) 1:30:00 [2]

Yard prep for the big grad party this weekend...

Tuesday Jul 10, 2012 #

Morning Run (pavement) 29:45 [3] 4.0 mi (7:26 / mi) +40m 7:13 / mi
shoes: Vibram Treksport

Pushed just a little. 8:00, 7:40, 7:20, 6:45

Think this is the first time I've dipped under 30 minutes for this 4 mile route - feeling good about that.

Note

Fat Adjusted

That's what I think I've gotten to... I've been reducing carbohydrates, and think that I've gotten to the place where my body is using fat as a standard fuel source. All of my morning runs are before eating anything, and no energy issues. My daily intake of carbs is on the order of 100 g / 400 calories.

I haven't gone no-carb - I like chocolate and deserts too much;-)

I'm working on something more substantial about the concept, but it seems to make sense...

Monday Jul 9, 2012 #

Dance 1:00:00 [1]

Saturday Jul 7, 2012 #

Morning Run (pavement) 1:00:30 [4]
shoes: Vibram Treksport

Not sure the distance - was going "around" the block at the U of Delaware track.

They had a nice woods - fenced off with 10' plus wire at the top! First part was around to some OOB corn fields. Then I went around the corn fields and found the "experimental" (school of Ag) restricted fields, so I continued around and was obstructed by the railroad. One railroad crossing later I found my way to a trail entrance. Note - they fence in the trail area too! Actually - they fenced in pretty much everything;-(

After getting back to the athletic area, I found the other side of the forest - still fenced in. I discovered a doorway in an obscure back area - unlocked, but didn't enter. It seemed to have poison ivy dotted throughout, and I didn't feel like risking it in my shorts. Also a locked vehicle entrance. The forest is probably also an Ag experimental area.

Three bunnies (two babies), one groundhog, and a cricket - the game, not the insect. Plus a set of bee hives in the ag area.

In the upper 90s for today's portion. Same as yesterday - Melissa advanced to the national Jr Olympics on the same day that Rachael earned a Silver in the NACAC's in Mexico.

Tuesday Jul 3, 2012 #

Morning Run (pavement) 1:06:23 [3]
shoes: New Balance 479 - V3

Light progressive workout with Rachael before she leaves tomorrow. 2km warmup, then 4 sets of:
300m at pace, 100m off, 200m at pace, 100m off, 100m at pace, 100m off, 4min rest.

Pace was defined as an 8:12 mile first time, and then dropping to about an 8:00 mile.

finished up with about a half mile jog.

Monday Jul 2, 2012 #

Dance 1:00:00 [1]

Sunday Jul 1, 2012 #

Morning Run (pavement) 1:19:45 [4] 8.0 mi (9:58 / mi) +70m 9:42 / mi
shoes: New Balance 479 - V3

Long Slow - Rachael's last long walk before she competes. First 5 miles in 49:45, last 3 in 30:00.

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