Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 12, 2012:

activity	#	time	miles		km		+m
Walking	5	1:36:00	5.72	(16:48)	9.2	(10:26)
Running	4	1:33:20	12.64	(7:23)	20.35	(4:35)	25
Strength	2	1:20:00
Jogging	2	44:34	5.0	(8:55)	8.05	(5:32)	35
Stretching	3	26:00
Total	7	5:39:54	23.36		37.6		60
[1-5]	7	5:13:54

1:51

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Monday Nov 12, 2012 #

Note

Snow and 20F this am

Running warm up/down (Indoor track) 9:30 [2] 2.0 km (4:45 / km)

Before core, legs still a bit stiff

Strength 20:00 [2]

Hips, abs and arms

Stretching 5:00 [0]

Legs with roller

Sunday Nov 11, 2012 #

Event: MNOC - Tamarack Nature Center

Walking 23:00 [1] 2.0 km (11:30 / km)

Snow / rain mix

Note
(rest day)

Temp dropped markedly, day spent indoors fixing lights (installed 9 ceiling units), motivation to run fading fast and truth be told, legs pretty stiff and tired from yesterday's plyos.

Saturday Nov 10, 2012 #

Running warm up/down (Indoor) 14:21 [3] 3.2 km (4:29 / km)

Before core with a faster mile (6:30) in the middle as 20x50m surges.

Strength 1:00:00 [3]

Drills and hip work, with jumps (vert and long), power steps, squats, lat lunges, pull ups, push ups as3x12 reps

Stretching 15:00 [0]

Foam roller and trainer assisted to legs

Walking 22:00 [1] 2.0 km (11:00 / km)

Sun finally out.

Friday Nov 9, 2012 #

Jogging (Trail) 23:34 [2] 4.45 km (5:18 / km) +35m 5:06 / km

Warm feeling 51F easy cruise thru the woods

Thursday Nov 8, 2012 #

Walking 20:00 [1] 2.0 km (10:00 / km)

LT sunny and reasonable 45F

Running (Road) 38:29 8.25 km (4:40 / km) +25m 4:36 / km

Dusk run around Maple Grove lakes. Warm up then 3 miles tempo around 6:10 pace. Pleasant 43F.

Wednesday Nov 7, 2012 #

Walking 16:00 [1] 1.6 km (10:00 / km)

Bracing 30mph wind off ocean along waterfront. Hope to be able to fly out ahead of impending storm.

Note
(rest day)

Made it back to MSP and dodged another storm bullet. Snowing in Carlisle now. Sadly only a travel day.

Tuesday Nov 6, 2012 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Fresh air on water front

Note

Darn it,missed 2 ticks, now attached from weekend = 48 hours. Going for doxy prophylaxis.

C • bah, ticks 12

Jogging warm up/down (Treadmill) 9:20 [1] 1.6 km (5:50 / km)

Before intervals

Running intervals (Treadmill) 31:00 6.9 km (4:30 / km)

New training cycle. No track nearby so cranked up the treadmill to 6 min/ mile pace and ran 12x400 (as 3sets of 4 x400m) at 85% effort with last 2 a bit faster (5:30pace), 1 min jog within each set of 4 and 2 mins between sets. Work was 17:45 for 4.8km (3:40/k). First intervals for a while and felt fine, so need to find an indoor track to crank up the speed for 200/300 reps.

Jogging warm up/down 11:40 [2] 2.0 km (5:50 / km)

Easing down after

Stretching 6:00 [0]

With foam roller

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