Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Nov 1, 2009:

activity

time

miles

+ft

Trail Running

3:54:31

31.3

(7:30)

50.37

(4:39)

Running

2:07:14

17.74

28.55

Cross Training

50:00

2.5

(3.0/h)

4.02

(4.8/h)

Pushups/Situps

6:40

Total

6:58:25

51.54

82.95

2:40

0:00

» now

Sunday Nov 1, 2009 #

Running 57:53 [4] 8.0 mi (7:14 / mi)
shoes: Nike Air Max Moto+ 6

Four Gate Engineer Champion run: in honor of branch night, ran to Lee Gate, Washington Gate, up the hazmat trail and to Stony Lonesome Gate, down behind Michie around Buffalo Soldier Field to Thayer Gate, and on in to the barracks. Pace was the same as my target marathon pace, so hopefully the shortness of the run and the hilly-ness cancel each other out. Essayons!

Saturday Oct 31, 2009 #

Trail Running 39:08 [4] 5.33 mi (7:21 / mi)
shoes: New Balance 875

Haunted Train Track Run part 1 of 4: Ran from West Point to Cornwall Landing, where I took a break. To my dismay, there was no water to be obtained.

Trail Running 39:55 [4] 5.31 mi (7:31 / mi)
shoes: New Balance 875

Haunted Train Track Run part 2 of 4: Ran from Cornwall Landing to Newburgh Landing. At Newburgh Landing, which was near the Newburgh Bridge but not as close as I had gotten last year with Paul and Alex, I decided to make it my turnaround point because there was a restroom there (with water :-D ) and the distance for that leg was comparable with that of my first leg. Got water and stretched for a few minutes.

Trail Running 40:09 [4] 5.33 mi (7:32 / mi)
shoes: New Balance 875

Haunted Train Track Run part 3 of 4: Ran from Newburgh Landing to Cornwall Landing again. Somehow, like last year, I managed to get on the wrong train track, which just took me above the other one so I had to bail out at some point. When I got to the Cornwall Landing I had to run across it and back to get a comparable distance for comparing time.

Trail Running 40:53 [4] 5.33 mi (7:40 / mi)
shoes: New Balance 875

Haunted Train Track Run part 4 of 4: Ran from Cornwall Landing to West Point. I realized that I would only have a little over three miles on the train tracks as I'd be getting back to the West Point roads, and this made it a little faster mentally. Physically, I was keeping up a 7:35 pace until I had to go uphill to return to the elevation I started on. At the end of my climb (not literally climbing), I reached the Old Cadet Chapel/Cemetary and water fountains! I had a quick drink and jogged it on in.

C • Nice run! 3

Note

I've beaten my personal record for most monthly hours logged on attackpoint, edging out September '08 by 20 minutes 1 second :-).

Thursday Oct 29, 2009 #

Running warm up/down 12:10 [3] 1.71 mi (7:07 / mi)
shoes: Nike Air Max Moto+ 6

Warm-up run to Old PX intersection and down to the start of the 2MI course.

Running 4:52 [4] 0.75 mi (6:29 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 1 of 8

Running 4:44 [4] 0.75 mi (6:19 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 2 of 8

Running 4:47 [4] 0.75 mi (6:23 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 3 of 8

Running 4:49 [4] 0.75 mi (6:25 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 4 of 8

Running 4:58 [4] 0.75 mi (6:37 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 5 of 8

Running 4:42 [4] 0.75 mi (6:16 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 6 of 8

Running 4:45 [4] 0.75 mi (6:20 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 7 of 8

Running 4:45 [4] 0.76 mi (6:15 / mi)
shoes: Nike Air Max Moto+ 6

800m fast, 400 slow, 8 of 8

Running 3:23 [3] 0.43 mi (7:52 / mi)
shoes: Nike Air Max Moto+ 6

Jog to bottom of trail for hill runs.

Running 2:19 [4] 0.28 mi (8:16 / mi)
shoes: Nike Air Max Moto+ 6

Run uphill to trophy point and back down, 1 of 5

Running 2:07 [4] 0.28 mi (7:33 / mi)
shoes: Nike Air Max Moto+ 6

Run uphill to trophy point and back down, 2 of 5

Running 2:06 [4] 0.28 mi (7:30 / mi)
shoes: Nike Air Max Moto+ 6

Run uphill to trophy point and back down, 3 of 5

Running 2:04 [4]
shoes: Nike Air Max Moto+ 6

Run uphill to trophy point and back down, 4 of 5

Running 6:50 [4] 0.75 mi (9:07 / mi)
shoes: Nike Air Max Moto+ 6

Final hill run w/ a diversion into the woods, to a trail, up to Trophy Point, and back in until I had hit 10mi for the day.

Wednesday Oct 28, 2009 #

Cross Training 50:00 [4] * 2.5 mi (3.0 mph)
shoes: Nike Air Max Moto+ 6

This is a total guess on both time and distance--but both are probably in the ballpark. We met inside the gym and did a practice course with E-punch (although the download was a little messed up due to a lack of preparedness on the e-crew's part) that took us to different floors and rooms,with some exercises like pushups or lunges at each control. Pretty exhausting and a good workout, although I prefer long runs. I guess variability is good.

Pushups/Situps 6:40 [2]

Short ab workout; not really anything to it. I've found out that flutterkicks are easier when you move your arms up and down as if you're running vertically (which it often seems like I'm doing in orienteering).

Tuesday Oct 27, 2009 #

Trail Running 1:14:26 [3] 10.0 mi (7:27 / mi)
shoes: New Balance 875

Paul and I decided to run on the railroad tracks instead of doing today's practice course, so we ran from Trophy Point out 2.5 miles and turned around. Paul went in, but I turned back around when we got back to the road and ran out farther to the nearest bridge on the tracks, then came in to the road and back in via the outdoor track, under Ike Hall, along Flirty Walk, behind the parade bleachers, and across diagonal walk to round it out to 10. Cool, just the right temperature, with rain that felt refreshing at some points. Considering the rockiness of the railroad tracks, the pace was about right.

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