Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Jul 4, 2009:

activity # timemileskm+m
  Run6 5:45:20 18.7 30.09 398
  Bike3 3:15:00 37.11 59.72
  Orienteering1 2:00:00
  Total7 11:00:20 55.81 89.81 398

«»
2:15
0:00
» now
SuMoTuWeThFrSa

Saturday Jul 4, 2009 #

Run 30:00 intensity: (25:00 @2) + (5:00 @3)
(rest day) shoes: February 2008 Asics

Friday Jul 3, 2009 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Reebok Bobby Curtis

6mph, 1%.

Run warm up/down 5:00 intensity: (2:00 @2) + (2:00 @3) + (1:00 @4)
shoes: Reebok Bobby Curtis

6mph for 1, 7mph for 1, 8mph for 2, 9mph for :30 and 9.5mph for :30 at 2%.

Run tempo 20:00 intensity: (16:00 @3) + (4:00 @4) 2.99 mi (6:41 / mi) +80m 6:11 / mi
shoes: Reebok Bobby Curtis

8.7mph, level 8 hills.

Last 3 at 10mph, and last minute slightly faster.

Run 20:00 [2] 2.43 mi (8:13 / mi) +78m 7:28 / mi
shoes: Reebok Bobby Curtis

2%, 8mph. Interestingly, unless my calculations are grossly off, 2% steady grade is just a little under cumulative climb at level 8.

Bike 1:00:00 [2]

Recumbent bike, easy. Level 8 hills.

Thursday Jul 2, 2009 #

Note

Please see Dasha's log.

[Please forgive me Eddie.]

Run 1:00:00 [2] 7.3 mi (8:13 / mi) +240m 7:27 / mi
shoes: Reebok Bobby Curtis

level 8, 7.3 mph. 1024 calories.

Bike 1:00:00 [2] 18.86 mi (3:11 / mi)

Level 8 hills.

Bike 15:00 [2]

Level 8 hills.

Wednesday Jul 1, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills, 7.3 mph.

1020 calories.

Run 10:00 [2]
shoes: Reebok Bobby Curtis

To finish Star Wars. 1%, 7.3 mph.

Bike 1:00:00 [2] 18.25 mi (3:17 / mi)

Level 8 hills.

Tuesday Jun 30, 2009 #

Run warm up/down 15:00 [2]
shoes: February 2008 Asics

To the track.

Run intervals 32:20 intensity: (20:00 @2) + (12:20 @4) 7.2 km (4:29 / km)
shoes: February 2008 Asics

8 x 400 with 200 meter rest and then 4 x 200 with 400 meter rest.

115
118
115
116
115
117
115
117

Interesting that every even interval was slower. I think it is because I was finishing into the wind on the backstretch, compounding getting tired on the last 200.

34
35
35
35

Really, I am a bit slow.

Run warm up/down 18:00 [2]
shoes: February 2008 Asics

A little cooldown and home. Tired.

Had planned to do an hour on the bike but Dasha was home and she didn't like that idea.

Monday Jun 29, 2009 #

Note

A couple random pictures from PNWOF.

http://www.flickr.com/photos/18115983@N00/sets/721...

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.3 mph.

1016 calories.

Sunday Jun 28, 2009 #

Note

I am weak. But this time they will hear from me.

Orienteering race 2:00:00 [3] ****
shoes: Inov-8 Musdclaw 340 O+

Salmon La Sac long blue.

« Earlier | Later »