Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mgb

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	18	14:50:00	97.22		156.46		717
Orienteering	4	6:08:13	28.61	(12:52)	46.04	(8:00)	674
Strength	9	1:46:00
Cycling	3	1:30:00	21.86	(4:07)	35.18	(2:33)
Trail Running	1	1:07:49	7.0	(9:41)	11.27	(6:01)	137
Total	25	25:22:02	154.69		248.95		1528

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Sunday Sep 30, 2012 #

10 AM

Running long 1:27:50 [3] 9.8 mi (8:58 / mi) +202m 8:25 / mi

More confirmation that I lost speed.

Saturday Sep 29, 2012 #

Event: NEOC: Great Brook Farm

10 AM

Orienteering race 1:14:54 [3] 5.87 mi (12:46 / mi) +124m 11:58 / mi

Fairly easy today with a lot of trail running, though I did not find the path crossing the swamp getting trapped by the vegetation.

Red - Splits

Thursday Sep 27, 2012 #

6 PM

Running 58:34 [3] 6.65 mi (8:48 / mi) +145m 8:15 / mi

I have not done this run for a long time. It shows that I have totally lost my speed the last few months. I should be able to do this 7 minutes faster. As I am getting beyond the house stuff, I will get back the speed.

Wednesday Sep 26, 2012 #

5 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

At the gym. After a couple of days with faster pace, this felt pretty comfortable.

Strength 15:00 [3]

Core strength, seated row, assisted dip

Tuesday Sep 25, 2012 #

6 PM

Running warm up/down 11:28 [3] 1.29 mi (8:53 / mi) +1m 8:52 / mi

To track and a couple of laps.

Running warm up/down 10:00 [3]

Drills

Running 4:24 [3] 0.53 mi (8:18 / mi) +2m 8:12 / mi

Strides

Running intervals 21:03 [4] 3.07 mi (6:51 / mi) +2m 6:51 / mi

Quicker and short distance today.

800m (1:33.3, 1:40.3): 3:13.6 (6:29 min/mile)
1200m (1:39.0,1:48.3,1:52.1): 5:19.4 (7:08 min/mile)
600m (46.6,1:48.5): 2:35.1 (6:56 min/mile)
600m (49.6,1:46.4): 2:36.0 (6:58 min/mile)
400m: 1:46.6 (7:06 min/mile)
400m: 1:44.4 (6:57 min/mile)
Magic 800 (1:49.6,1:59.3): 3:48.9 (7:40 min/mile)

Alex and Brendan joined as well today. I hope to see more of that in the future. Alex certainly helped me keep a faster pace in the beginning. Though faster than me, she is much more closely matched to me than any of the other regulars that are either way faster or slightly slower.

Running 10:00 [3] 1.2 km (8:20 / km)

Jogging between intervals

Running warm up/down 8:16 [3] 0.73 mi (11:19 / mi) +2m 11:14 / mi

Back to the MAC

Monday Sep 24, 2012 #

5 PM

Running 30:00 [4] 3.98 mi (7:32 / mi)

Stressed about a lot of things right now, so that helped me go a little bit faster today at the gym. Big presentation at work this week at the same time as I am trying to get the contractors to finish everything correctly at home.

Strength 7:00 [3]

Core

Sunday Sep 23, 2012 #

Event: Canceled: NEOC: High Rock

4 PM

Running 38:46 [3] 4.11 mi (9:26 / mi) +93m 8:49 / mi

Running after a day full of house cleaning and moving things. Legs completely shot. My next two weeks are going to be mostly the same though, so my running is not going to be good for the next couple of weeks. Too bad I have a half-marathon in less than two weeks. Bad timing. Oh well, I guess I have to run it for fun and realize I won't be close to breaking any records.

Saturday Sep 22, 2012 #

Event: NEOC: Nobscot Night-O

6 PM

Running warm up/down 4:54 [2] 0.4 mi (12:11 / mi) +5m 11:44 / mi

Orienteering race 1:04:05 [3] 4.52 mi (14:11 / mi) +190m 12:32 / mi

Back to Nobscot for night-O. I was tired from all the move-in activities and I was super conservative to not do the same mistakes as last year. So not the fastest in the world, but it was a lot of fun.

Long - Splits

Thursday Sep 20, 2012 #

5 PM

Running 49:17 [3] 5.44 mi (9:03 / mi) +9m 9:01 / mi

Easy run around Cambridge.

Wednesday Sep 19, 2012 #

5 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

At the gym.

C • Hej! Det var ett tag sedan ... 3

Strength 10:00 [3]

Core strength.

Tuesday Sep 18, 2012 #

6 PM

Running warm up/down 9:25 [3] 1.09 mi (8:38 / mi) +1m 8:37 / mi

To track and a lap

Running 3:34 [3] 0.4 mi (8:55 / mi) +1m 8:51 / mi

Strides

Running intervals 25:58 [4] 3.52 mi (7:23 / mi)

Feeling very sluggish today. Definitely not recovered from the weekend, and the muscles were hurting today trying to make them move.

1000m: (49.8, 1:48.4,1:48.2): 4:26.4 (7:09 min/mile)
800m: (1:50.3,1:48.7): 3:39.0 (7:21 min/mile)
600m (51.2,1:54.4): 2:45.6 (7:24 min/mile)
1000m: (56.3,1:56.7,1:56.4): 4:49.4 (7:46 min/mile)
800m: (1:48.6,1:57.7): 3:46.3 (7:35 min/mile)
600m: (50.8,1:57.6): 2:48.4 (7:32 min/mile)
Magic 800: (1:48.3,1:55.8): 3:44.1 (7:31 min/mile)

It seems like I have become slower in the interval training for the last month or so. I need to figure something out to try breaking the trend. Maybe some additional speed/strength work per week? I think I have been favoring mileage this past summer, but not anything speedy apart from the intervals.

Running 15:00 [3] 1.2 km (12:30 / km)

walk/jog between intervals

Running warm up/down 7:36 [3] 0.72 mi (10:33 / mi) +3m 10:25 / mi

Back to MAC

Running warm up/down 10:00 [3]

Drills. (Should be before strides)

Monday Sep 17, 2012 #

5 PM

Cycling 30:00 [3] 7.24 mi (4:09 / mi)

Biking at gym, taking it pretty easy. Tired from yesterday.

Strength 10:00 [3]

Core strength

Sunday Sep 16, 2012 #

Event: NEOC: Boojum Rock

10 AM

Orienteering race 52:45 [4] 3.52 mi (14:59 / mi) +116m 13:36 / mi

I had problems reading ahead today, stopping me from having a good flow. Stopped to read at most controls heading out. The messiness of the woods was a contributing factor.

Apart from that, mostly minor errors. 5 and 10 were notable.

I have not done QR for a while, but will get better at it as we move back home.

C • national orienteering day? more like 6

Orienteering race 48:34 [3] 2.98 mi (16:18 / mi) +87m 14:57 / mi

Tried to do a few other route choices as many controls between green and brown were the same. Still did an even larger error on 5 (more than doubling error time).

Orienteering race 37:23 [3] 2.55 mi (14:40 / mi) +70m 13:30 / mi

I ran 0.1 miles extra as the start box was being carried back when I started. Apart from that, an ok run. A little bit harder than a regular orange.

Orange - Splits

Brown - Splits

Green - Splits

Saturday Sep 15, 2012 #

Event: NEOC: Turtle Pond

9 AM

Running 51:59 [3] 6.21 mi (8:22 / mi) +27m 8:16 / mi

Logistically not possible to get down to Turtle Pond and run today, so I was instead running up at Mine Falls, going around the whole park. It is quite a nice park.

Just like last Thursday, I ran into a race, this time a high school XC race.

Strength 10:00 [3]

Core Exercises.

Thursday Sep 13, 2012 #

6 PM

Running 46:38 [3] 5.13 mi (9:05 / mi) +9m 9:02 / mi

Some easy running in Cambridge. Ran into a 5K race, that made me have to divert my planned route.

Wednesday Sep 12, 2012 #

5 PM

Cycling 30:00 [3] 7.31 mi (4:06 / mi)

At the gym

Strength 25:00 [3]

Core plus some other things

Tuesday Sep 11, 2012 #

6 PM

Running warm up/down 11:56 [3] 1.4 mi (8:31 / mi) +3m 8:28 / mi

To track and a couple of laps

Running warm up/down 10:00 [3]

Drills

Running 4:26 [3] 0.53 mi (8:22 / mi) +1m 8:19 / mi

Strides

Running intervals 23:10 [4] 3.22 mi (7:12 / mi)

Some experimentation in the program today. 900 divided as 400@3K+100@Marathon+400@3K.

800m: (1:36.8,1:42.4): 3:19.2 (6:41 min/mile)
900m: (1:42.9,29.7,1:46.5): 3:59.1 (7:08 min/mile)
900m: (1:40.9,28.6,1:46.6): 3:56.1 (7:02 min/mile)
900m: (1:40.3,28.4,1:44.4): 3:53.1 (6:57 min/mile)
900m: (1:47.7,29.7,1:51.4): 4:08.8 (7:25 min/mile)
Magic 800: (1:55.6,1:59.3): 3:54.9 (7:53 min/mile)

There has not been any orienteers attending the intervals lately. It does not bode well for elite orienteering in NE. I am afraid that the results at NAOC will be lacking.

Running 15:00 [3] 1.0 km (15:00 / km)

Running warm up/down 7:52 [3] 0.74 mi (10:38 / mi) +4m 10:27 / mi

Back to MAC

Monday Sep 10, 2012 #

6 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

Treadmill

Strength 9:00 [3]

Core strength

Sunday Sep 9, 2012 #

10 AM

Running 1:22:50 [3] 10.03 mi (8:15 / mi) +76m 8:04 / mi

There has been too much going on for me to do proper logging. At least we are getting closer to be moving back into our house, and things should be getting back more to normal. We moved in all our big furniture yesterday (though I will not use that for padding my log as Ian does).

C • Zing 5

Saturday Sep 8, 2012 #

Event: UNO Camping Weekend

Thursday Sep 6, 2012 #

6 PM

Cycling 30:00 [3] 7.31 mi (4:06 / mi)

At the gym.

Wednesday Sep 5, 2012 #

6 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

On the treadmill.

Strength 10:00 [3]

Core strength

Tuesday Sep 4, 2012 #

6 PM

Running warm up/down 6:44 [3] 0.84 mi (8:03 / mi) +2m 7:59 / mi

Running warm up/down 7:00 [3]

Running 2:08 [3] 0.27 mi (7:56 / mi) +1m 7:50 / mi

Running intervals 26:16 [4] 3.53 mi (7:26 / mi) +1m 7:26 / mi

800m: (1:47.5,1:50.3): 3:37.8
1200m: (1:50.1, 1:55.9, 1:51.4 9):
1000m: (53.8,1:53.9,1:55.9):
800m: (1:38.7, 1:51.5):
600m: (54.5, 1:57.2):
400m: 1:44.3 (6:41 min/mile)
Magic 800: (2:02.8, 2:08.6)

Running 15:00 [3] 1.2 km (12:30 / km)

Running warm up/down 7:36 [3] 0.74 mi (10:14 / mi) +16m 9:35 / mi

Monday Sep 3, 2012 #

9 AM

Trail Running 1:07:49 [3] 7.0 mi (9:41 / mi) +137m 9:08 / mi

Strength 10:00 [3]

Core strength

Sunday Sep 2, 2012 #

10 AM

Running 45:20 [3] 5.06 mi (8:58 / mi) +111m 8:23 / mi

Easy run in Hollis after a couple long runs in the last few days.

Saturday Sep 1, 2012 #

10 AM

Orienteering race 1:30:32 [3] 9.17 mi (9:52 / mi) +87m 9:35 / mi

Doing the Urban Rogaine by Jim. It was a fun experience and I hope we will have more of these in the future. Pretty good showing of people so a lot of good discussion about the different strategies people had applied. Great to see a map of the Belmont/Watertown/Waltham area.

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