Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bill_l

In the 7 days ending May 19, 2007:

	activity	#	time	miles		km		+m				load
	Strength	3	6:45:00									885.0
	Walking	3	1:35:00	3.7		5.96						190.0
	Terrain	1	49:06	2.7		4.35			27 /	28c	96%	136.4
	Cardio	1	21:00									42.0
	Cycling	1	20:00									40.0
	Run	1	17:27	2.0	(8:43)	3.22	(5:25)					34.9
	Swimming	1	15:00									60.0
	Total	6	10:22:33	8.4		13.52			27 /	28c	96%	1388.3
averages - sleep:11.3 weight:172lbs

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Saturday May 19, 2007 #

Event: Ozark Greenways Adventure Race

Strength 1:00:00 [3]

Fill a 12' utility trailer, using a shovel, with hardwood mulch. Get to unload it tomorrow. Yee ha.

Friday May 18, 2007 #

Strength (Upper body) 5:30:00 [2]
slept:7.0 weight:171lbs

Clearing more cedar & locust @ the farm.
Once again, not a traditional workout, but try using a 15 pound chainsaw for a few hours.

Thursday May 17, 2007 #

Terrain warm up/down 15:00 [2]
slept:8.0 weight:171lbs shoes: ASICS

Mix of grass and asphalt.

Terrain race 12:01 [4] *** 2.3 km (5:13 / km)
max:150 spiked:10/11c slept:8.0

CarolsTeam.org Third Thursday Adventure Series Sprint #1.

Came in second behind Eric @ 10:25 I think.

A good run. Slight bobble at 1st control, ran past it about 10m.

Right ham/glute is still acting up.

Terrain race 12:05 [4] *** 2.05 km (5:54 / km)
spiked:17/17c shoes: ASICS

Sprint #2

Interesting format with an Ultra Sprint on a 1:1k map for the last 6 controls. Start time handicapped based on finish time of the first sprint. I was last out of the start, so to win I would have needed to catch and pass the rest of the runners. Very hard to do with the short legs of a sprint and even more so with the ultra short legs of the ultra sprint. Basically, someone has to be really slow or make a mistake. The lead runner made a mistake finding the last control that cost him the lead to the runner I was trailing. I made a bad route choice to the last control for about a 15 second hit. I'm not sure the distance to the finish from the last control was long enough to make up for being the last to punch behind a couple others anyway.?.? It was a lot of fun though and good experience changing from a 1:5k to a 1:1k in the middle of the event. Especially after my map change problems at the last 3rd Thursday.

Finished 4th.

Glute/ham pain was pretty pronounced by the end of the run. Ice and naproxen when I get home.

Terrain 10:00 [1]
shoes: ASICS

control pick-up

Walking 30:00 [2] 1.7 mi (17:39 / mi)
shoes: ASICS

Evening walk. Try to keep the ham/glute loose.

Sprint1 - Splits

Sprint 2 - Splits

Wednesday May 16, 2007 #

Run 17:27 [2] 2.0 mi (8:43 / mi)
slept:7.5 weight:171lbs shoes: ASICS

Still recovering from the race on Saturday. Just a short, easy cruise around the neighborhood with the dog to see what hurts...

Cycling 20:00 [2]
shoes: pearl cycle MTB

Easy spin to a lunch meeting and then home again. Used my old Trek 930 which I hadn't used in about a year. Felt really strange.

Walking 30:00 [2]
shoes: ASICS

evening walk

Tuesday May 15, 2007 #

Strength warm up/down (Pilates+) 15:00 [3]
slept:8.5 weight:173lbs

Cardio (recumbent bike) 21:00 [2]
max:90 slept:8.5 weight:173lbs

Swimming 15:00 [4]
slept:8.5 weight:173lbs

Monday May 14, 2007 #

Walking 35:00 [2] 2.0 mi (17:30 / mi)
slept:6.5

I've barely been able to stay awake today! Legs are a little sore. The walk helped to loosen them up.

Sunday May 13, 2007 #

Note
slept:5.0

Pack up the TA and drive home.
Feel ok, just tired.
Left knee (patellar tendon?) is sore.

Jumped on the scale when I got home @ 3PM: 164lbs.
Weighed again @ 11PM: 174. I guess I could have rehydrated that quickly.

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