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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j.freshman

In the 7 days ending Oct 14, 2010:

activity # timemileskm+m
  Running (Easy)5 2:28:27 18.86 30.35
  Orienteering1 55:53 6.0(9:19) 9.66(5:47)17 /29c58%
  Running (Hard)2 35:49 6.0(5:58) 9.66(3:43)
  Intervals1 24:57 3.42(7:18) 5.5(4:32)
  Total7 4:25:06 34.27 55.1617 /29c58%
averages - sleep:5.8 weight:140lbs

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Thursday Oct 14, 2010 #

5 PM

Intervals 24:57 [4] 5.5 km (4:32 / km)
shoes: Inov-8 Flyrocs

Wednesday Oct 13, 2010 #

Event: ROC - Stop-By-Rochester-On-Your-Way
 
4 PM

Orienteering race (Score-O) 55:53 [3] *** 6.0 mi (9:19 / mi)
spiked:17/29c slept:5.0 shoes: Inov-8 Flyrocs

Only spiked 17, but I picked up the three 11 pointers. Only had two navigational issues - once in the beginning and once looking for control 25. Score:103

Tuesday Oct 12, 2010 #

1 PM

Running (Easy) 7:00 [2] 1.0 mi (7:00 / mi)
shoes: ASICS GT-2130

gym mile
5 PM

Running (Hard) race 17:24 [5] 3.0 mi (5:48 / mi)
slept:6.0 shoes: Shays

I really hate how I go into XC strong and then end up in the back of the pack by the end. Hips got really, really tight up suicide, couldn't lift my legs. Decent time I guess, but awful as far as I'm concerned.

Running (Easy) warm up/down 25:00 [2] 3.26 mi (7:40 / mi)
shoes: ASICS GT-2130

Monday Oct 11, 2010 #

4 PM

Running (Easy) 38:00 [3] 5.0 mi (7:36 / mi)
shoes: Inov-8 Flyrocs

Saturday Oct 9, 2010 #

8 AM

Running (Easy) warm up/down 10:00 [2] 1.29 mi (7:45 / mi)
shoes: Shays

Running (Hard) (Progressive) 18:25 [4] 3.0 mi (6:08 / mi)
slept:6.5 shoes: Shays

on the course
6:20, 6:12, 6:03
the effort was right, even if the numbers look off.

Running (Easy) hills 5:00 [3]
shoes: Inov-8 Flyrocs

was a pussy up suicide during the workout, so i ran it three times before cooling down.

Running (Easy) warm up/down 10:00 [2] 1.3 mi (7:40 / mi)
shoes: Inov-8 Flyrocs

Friday Oct 8, 2010 #

4 PM

Running (Easy) (Recovery) 53:27 [3] 7.0 mi (7:38 / mi)
weight:140lbs shoes: Inov-8 Flyrocs

By my rough estimate, this was almost exactly seven miles. That is, if BF and back is assumed to be 7.9, and we ran as far as the BW swamp, leaving a little less than a mile of BW trail left, we ran 7. Yep.

My legs, particularly IT bands, are feeling pretty banged up. I think an ice bath is in order after tomorrow's workout.

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